Medicine Ball Strokes: A Full-Body Technique Guide and Video
Most of the time, when you’re in the gym, slow and steady is the name of the game. Whether you’re lifting weights or doing calisthenics, your goal is to demonstrate control and move your body evenly and with purpose.
Medicine ball hits are a different story. This explosive exercise, popular in high-intensity interval training (HIIT) and functional fitness programs, is all about strength and speed.
When done correctly, medicine ball strikes provide a surefire way to build strength and coordination. In this guide, we explain how to do it, and why you should do it.
Why criticize medicine ball?
The medicine ball stroke is a powerful exercise that engages the shoulders, legs and core. Medicine ball overhead kicks are a type of plyometric exercise, a category of exercise that makes use of fast, high-intensity movements to build strength and power.
Med ball shots are very convenient because you only need a medicine ball and a few feet of space. Aside from accessibility, overhead slams are well-liked for other reasons. Gym-goers often perform medicine ball shots because they:
- Moisturize your entire body – It may seem that medicine ball strikes only work on your arms. But this dynamic exercise targets the lower body and core as well. From your upper back to your hamstrings, almost every muscle group is activated.
- Improve your cardio – The speed and movement involved in med ball strokes makes your heart pump faster, especially if you do multiple repetitions in a row. This means that your heart muscle also Get a workout. The more high-intensity activities such as slamming, the more blood your heart can send to your lungs and muscles.
- Increased coordination – Because medleys provide a full-body workout, performing them can enhance your overall coordination and balance (since all your muscles have to work together).
A step-by-step guide to medicine ball shots
Have we convinced you to add medicine ball strikes to your workout routine? excellent. The next step is to learn how to perform this dynamic exercise correctly.
Here’s how to do the medicine ball shot:
- Step 1: Choose a medicine ball – Whether you are training in the gym or at home, medicine ball strikes start with the correct medicine ball. You will want to choose a soft, non-bouncing ball that will not bounce when it hits the ground. As for weight, look for something relatively light. We suggest starting with a 5- or 10-pound ball, and then working your way up.
- Step 2: Prepare your stand – Bring your ball to an open space in the gym and place it in front of you. Stand behind the medicine ball, with your feet slightly wider than shoulder-width apart.
- Step 3: Raise the ball overhead Bend at the knees to pick up the ball, then lift it above your head in a smooth motion. Your palms should be facing inward, and your arms should be straight (but not closed at the elbows).
- Step 4: Hit the ball on the ground – Engage your core muscles, then send your butt back as you force the medicine ball into the ground. After the ball leaves your grip, continue until your arms are swinging in front of your body and your hands are facing behind you.
- Step 5: Pick up the ball and repeat – Hold the ball and start from step 3 for the number of repetitions you want. We recommend 5-10 repetitions per set, but you can customize your workout based on your goals and fitness level.
Safety precautions: How to avoid injuries
Since medicine ball shots are a full-body, high-intensity exercise, there is a possibility of injury. Follow these tips to stay safe.
Start by warming up
We always recommend taking it easy with your workouts, but warming up is especially important when performing average ball shots. Spending ten minutes warming up can significantly reduce the chance of injury.
Before you pick up the medicine ball, perform a series of warm-up exercises like the example below:
- Five minutes of full body stretching
- One minute arm circuits
- 10 lunges on each side
- 10 squats
- 10 jumping jacks
Maintain proper posture
Incorrect posture can lead to injuries to the spine or legs. So, when you lift the medicine ball, keep your back straight and your knees slightly bent.
Keep your elbows bent
When you lift the ball above your head, be careful not to lock your elbows. Precise bending at the elbow reduces the possibility of strain.
Tips for beginners
Are you new to medicine ball strikes? No problem. Just keep this advice in mind:
- Start small and slow -At first, focus on controlling your movements. If you can, hit a medley in front of a mirror to perfect your form. Once you feel confident, you can increase the speed and intensity.
- Throw as hard as you can – While each part of the exercise will give you a workout, the essence of the medicine ball shot is, well, Slam. When you throw the ball to the ground, do it with as much force as possible, and that’s where the benefits come from.
- Respect those around you – Medicine ball hits can be loud, so pay attention to your surroundings before you start. Consider postponing a full gym slam at peak time – and definitely Avoid doing this in your apartment if you have downstairs neighbors.
Incorporate medicine ball strikes into your exercise routine
You’ll enjoy the best results if you add medium ball strikes to a larger routine.
One way to incorporate medicine ball strikes is to make them part of a circle. For example, you could do 10 repetitions of each of the following:
- Squatting
- Kettlebell swings
- Burpee
- Bicep curls
- Medicine ball slams
Medicine ball kicks also work well as an interval training exercise: hold for 30 seconds, rest for 15 seconds, then repeat.
Build strength and coordination with Chuze Fitness
No matter how you incorporate medicine ball strikes into your workout, one thing is certain: This high-intensity workout will help you improve your athletic performance, build muscle, and raise your overall fitness level.
If you need a place to carry out with Ball shots – not to mention all the other exercises in your routine – Chuze Fitness is the perfect place. Our state-of-the-art facilities feature all the equipment you need to reach your fitness goals, as well as amazing amenities.
Visit your nearest Chuze Fitness location today to get started.
sources:
Harvard Health. Plyometrics: Three explosive exercises beginners can try. https://www.health.harvard.edu/blog/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960
Masterclass. Medicine Ball Striking Guide: How to Master Medicine Ball Striking. https://www.masterclass.com/articles/medicine-ball-slams-guide
National Heart, Lung, and Blood Institute. Physical activity and your heart. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits
Reviewed by:
Annie is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has had over 25 years working in club management, personal training, group exercise and coach training. Annie lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding, and all things wellness.