Medical Balls Slams: How to make them + video

Medical Balls Slams: Guide to the whole body technique and video

https://www.youtube.com/watch?v=bgw8ugryv6g

Most of the time, when you are in the gym, the name of the game is slow and steady. Whether you are lifting weights or doing calistenica, your goal is to demonstrate control, move your body evenly and with intent.

Medical balls are a different story. This explosive exercise, popular in high -intensity interval training (HIIT) and functional fitness programs, is related to power and speed.

When done correctly, Medicine Ball’s Slams offer a secure way to build strength and coordination. In this guide, we explain how to do them – and why you should.

Why is the medicinal ball hammering?

The Slam medical ball is an exercise for power that engages the shoulders, legs and core. Balls of above ground drugs are a kind of plyometric exercise, a category of workouts that use high -intensity fast movements to build power and power.

Med Ball Slams are ultra-relevant as you only need a medicinal ball and a few feet of space. In addition to accessibility, aboveground shocks are well loved for other reasons. Fitness that often perform weak balls because they:

• Condem your whole body – It may seem that the soft balls are only stuck on your hands. But this dynamic exercise is aimed at your lower body and core. Almost every muscle group is engaged from the upper back to your thigh.
• Improve your cardio – The speed and movement involved in the Med Ball Slams make your heart pump faster, especially if you do a few reps in a row. This means your heart muscle is also Getting a workout. The more high intensity activities like Slams, the more blood your heart can send to your lungs and muscles.
• Increasing coordination -Sot like Med Ball Slams, they offer full body workout, performing them can improve your overall coordination and balance (since all your muscles have to work together).

Step by step guide to the ball of medicine

Have we convinced you to add a suffocation for medicines to your workout routine? Perfect. The next step is to learn how to perform this dynamic exercise properly.

Here’s how to make a medication helmet with a ball:

• Step 1: Select a medication ball – Whether you are training in the gym or at home, your medicine balls start with the right medication ball. You will want to choose a soft, non -bumping ball that will not bounce when it hits the ground. As for weight, look for something relatively light. We suggest you start with a 5- or 10-pound ball, then work up.
• Step 2: Set your position – Bring your ball outdoors in the gym and place it in front of you. Standing behind the medication ball, position your feet slightly wider than shoulder width.
• Step 3: Lift the ball on top – Bend into your knees to pick up the ball, then bring it over your head in a liquid motion. Your palms should stand in and your hands should be straight (but not locked in your elbows).
• Step 4: Strat the ball on the ground – Rotate your core, then send your ass back while sending a medication ball forcibly to the ground. Once the ball leaves your grasp, follow so that your hands are swinging past your body and your hands are behind you.
• Step 5: Take the ball and repeat – Take the ball and start from step 3 for as many reps as you want. We recommend doing 5-10 reps per kit, but you can customize your workout based on your goals and fitness level.

Safety precautions: How to avoid injuries

Since Medicine Ball’s Schamaks are high -intensity training, there is a potential for injury. Follow these tips to stay safe.

Start by heating

We always recommend lightening yourself in workout, but warming is especially important when doing Med Ball Slams. Spending even ten minutes of warming can significantly reduce the likelihood of injury.

Before taking a medication ball, perform a series of heating exercises such as the example below:

• Five minutes of stretching of the whole body
• One minute circles by hand
• 10 marked on each side
• 10 squats
• 10 jumping jacks

Keep the right stand

Improper posture can lead to injuries to the spine or leg. So, while lifting the medication ball, keep your back straight and gently bend your knees.

Keep your elbows bent

When you bring the ball from above, be careful not to lock your elbows. Micro-clamping in the elbow reduces the possibility of tension.

Beginner tips

New to a ball medal? No problem. Just be aware of this advice:

• Start small and slow – At first, focus on controlling your movements. If you can, make a Med Ball in front of a mirror to refine your shape. Once you feel confident, you can increase speed and intensity.
• Throw as much as possible – While every part of the exercise will give you a workout, the essence of the drug ball is, well, well, helmetS When you throw the ball to the ground, do it with the most possible power – that’s where the benefits come from.
• Respect those around you – The medical ball can be strong, so take your surroundings before you start. Consider holding Slams in full fitness in the peak moment – and Definitely Avoid doing them in your apartment if you have neighbors from the bottom floor.

Including the Medicine Ball in a workout

You will enjoy the best results if you add Med Ball Slams to a bigger routine.

One way to turn on the slugs of the medicine splashes is to turn them into a part of the chain. For example, you can do 10 reps each of:

• Squat
• The forks swinging
• Burpees
• Biceps curls
• Medical balls get stuck

Slams medical balls also work well as an interval training exercise: go for 30 seconds, rest for 15 seconds, then repeat.

Build Power and Coordination with Chuze Fitness

However, you include stabbing medicines in your workout, one thing is for sure: this high -intensity exercise will help you improve your athletic performance, build muscle and increase your overall fitness level.

If you need somewhere to perform with Ball Slams – Not to mention any other exercise in your routine – Chuze’s fitness is the best place. Our state-of-the-art facilities are proud of all the equipment you need to achieve your fitness goals as well as incredible amenities.

Visit your closer place for the gym Chuze today to get started.

Sources:

Harvard Health. Pliometry: Three explosive exercises even beginners can try.

Master class. Straw Medicine Ball Guide: How to Master Medicine BallowsS

National Institute of Heart, Lungs and Blood. Physical activity and your heart.

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and runs group departments for fitness and team. She had a 25+ year career in the club management, personal training, group exercises and training of instructors. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboard and all things about wellness.