Table of Contents:
This one exercise will build strength, power, and explosiveness for BJJ
Video taken from the channel: The Jiu-Jitsu Therapist
Looking For HIIT Exercises? | Top 5 Med Ball Slam Variations
Video taken from the channel: HybridFitness
Medicine Balls, Wall Balls, Dead Balls, What’s the difference?
Video taken from the channel: Core Advantage Athletic Development
18 Med Ball Exercises Medicine Ball Workouts
Video taken from the channel: Redefining Strength
��How To Do Med Ball Slams & 12 Best Slam Variations | BJ Gaddour Workout Exercises Men’s Health
Video taken from the channel: BJ Gaddour
6 Medball Variations to Increase Knockout Power for Combat Sports | Phil Daru
Video taken from the channel: Phil Daru
Top 33 Med Ball Moves
Video taken from the channel: Men’s Health
Squat down, dropping the hips behind your body and keeping the back long and shoulders relaxed. Pick up the ball with both hands. Inhale and raise the ball over your head, rising to full extension of the arms, hips, and knees.
With a quick explosive movement, exhale and slam the ball.Immediately hop your feet forward again, then pick up the medicine ball and powerfully rise to stand as you swing the ball overhead to move into your next medicine ball slam. Safety and Precautions For people who have been working out for a while, overhead medicine ball slams are a fairly safe exercise to add to a routine.
To avoid that, here’s a step by step guide on how to do medicine ball slams: Stand with your feet shoulder-width apart, knees slightly bent, and hold a 4-6 pound medicine ball in your hand. Lift the medicinal ball overhead with your arms extended. Look straight ahead and inhale.Stand with your feet shoulder width apart, knees slightly bent and a non-bounce medicine ball held overhead.
Throw the ball down to the ground in front of your feet with as much force as possible. Exhale during the movement and contract the abs powerfully. If possible, catch the ball as it.The Med Ball Slam is one of the most basic med ball exercises out there. As such, it’s not hard to imagine its history traces back nearly as far as the medicine ball itself.
Why Do Modern Athletes.While equipment-free moves like squats and lunges are excellent for working your lower body, these medicine ball exercises add an extra challenge to.Stand with your feet shoulder width apart, knees slightly bent and a non-bounce medicine ball held overhead.
Throw the ball down to the ground in front of your feet with as much force as possible. Exhale during the movement and contract the abs powerully. If possible, catch the ball as.
Why Do Medicine Ball Slams. Below are just a few benefits of performing medicine ball slams, each briefly described. Total Body Plyometric Exercise: The ability to promote maximal power via.Grab a medicine ball and hold it in front of your belly button with both hands.
Stand with feet hip-width apart, knees slightly bent. Lift right foot off the ground and extend it forward. Lower.Stand with your feet shoulder width apart, knees slightly bent and a non-bounce medicine ball held overhead.
Throw the ball down to the ground in front of your feet with as much force as possible. Exhale during the movement and contract the abs powerfully. If possible, catch the ball as it bounces from the floor.This variation of the wall ball exercise turns your body sideways for a rotational movement that challenges your core — specifically the obliques — chest and shoulders. Hold the ball in your.
A tutorial on things to look for with the ball slam in your fitness class or program. Slam Ball Workout Benefits (Why you NEED TO Train with one!) Medicine Ball Slams! 2 variations.The video below reveals why we feel Medicine Ball Slams have very limited (potential) benefits for improving total-body power (i.e. force summation). And, it also displays the medicine ball exercise variation we use instead of Slams to improve power in that type of movement pattern.
Make sure to use your legs to lift and slam. Do not just round your back to pick the ball up. Slam the ball as hard as you can each and every time.
Do not simply drop the ball. Beginners will want to use a lighter ball and may step back into the plank position instead of jumping back. Check out more fun Burpee Variations.10 Slam Ball CrossFit WODs; Benefits Of Using A Slam Ball. There are many advantages to adding slam balls into your routine, but these are the 4 main benefits of adding slam balls into your CrossFit training: 1. Slamball exercises have a low learning curve.
Even if you’ve never seen a slam ball before, you could add them to your training.
List of related literature:
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| from Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines E-Book |
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| from Athletic Body in Balance |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from Technique Skills in Chiropractic E-book |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
85 comments
what is the brand and the weight of the puffy ball that you are using?
Suggest a bouncing Med ball brand? What weight to start with??
They left out hundreds of different medicine ball exercises Here’s a few they missed:
Holding ball in left hand while walking up stairs.
Holding ball in right hand while walking up stairs.
Holding ball in left hand while walking down stairs.
Holding ball in right hand while walking down stairs.
Holding ball with both hands while walking up stairs.
Holding ball with both hands while walking down stairs.
Holding ball above head while walking up stairs.
Holding ball above head while walking down stairs.
Holding ball in left hand while walking quickly up stairs.
Holding ball in right hand while walking quickly up stairs.
Holding ball in left hand while walking quickly down stairs.
Holding ball in right hand while walking quickly down stairs.
Holding ball with both hands while walking quickly up stairs.
Holding ball with both hands while walking quickly down stairs.
Toe raise with left foot while holding ball.
Toe raise with right foot while holding ball.
Calf raise with left foot while holding ball.
Calf raise with right foot while holding ball.
Etc. etc. etc. etc. etc.
What type of medicine ball was he using. I thought it was a slam ball but it had a lot of bounce like a basketball.
Caveat for everyone watching this: Doing this workout will not give you this body. Your body is 99% determined by your genetics.
33 medicine ball exercises
Bearhug squatThree sets, five repetitionsHeadlock squatThree sets, 15 repetitionsShoulder squat1to3 sets, 10-16 repetitionsSquat press2 to 3 sets, 10-15 repetitionsHorizontal thrusterFive repsVertical thruster10 repsJack press10 repsBraced core squat12 repsBurpee15 repsRolling squat10 reps-Crush grip push-up-12 reps
Uneven push-up15 repsArcher push up3-5 repsRolling push-up10 repsFeet elevated push-up20 reps-One leg foot elevated push-up-20 reps
Russian twist8-16 repsV-up10 reps-Lying chest pass-20 reps
-Rotational lunge-10-12 reps
Lunge and twist2 sets, 10 repsSweeping lateral lunge1-3 sets, 8-15 repsOverhead lunge10 reps-Halo-10 reps
-Slam-10 reps
Halo slam3 sets, 15 repsBurpee and slam1 repSplit jump slam10 reps
Rotational chop3 sets, 15 reps
Diagonal chop1-3 sets, 10-16 reps
Swing1-3 sets, 8-16 repsOverhead Hollow body hop3 sets, 10 reps
Clapping squat10-12 reps
Phil the goat��
Question though, you said males should use 10-12 lbs, if I only have a 20lb one can I keep using that or is it going to end up being counter productive?
I started using slamballs just this month, I have a 50 pound ball and I made my own workout, I basically suwat down & grab the ball in a curl motion & then squat up & lift the ball over my head, I do this 100 times & it isn’t easy, idc who you are or what shape you’re in, you’ll feel it
Every video on the internet should be this simple and to the point.
Nice ideas here, can you tell me where you got the music for this video? Thx, Matt
Really great videos, simple and right to the point. Cant wait to try some of these moves out at the gym. Thanks for videos!
Awesome vid! If you guys are looking for a med ball workout, tried this ab workout yesterday… roasted me https://youtu.be/rsIshtQv4DQ
Nice workout! Should I add other exercises with this to get a complete workout?
I know this is to help with Knockout power. Tho knock out power is genetic. You have it or you don’t
Only prisoners like to workout in public without shirt. Shame on Men’s Health. No wonder why their subscriptions are falling. What happened to deceny? 1000’s of teens are on youtube.
Are those Birddog shorts? and I think I am falling in love with this guy..
Awesome! I got my med balls here http://www.againfaster.com.au/conditioning/. They have everything you need to get fitter and stronger.
Could you tell me what is and ideal weight to use for wall ball and slam ball please? My fitness level intermediate to advance. Appreciate if you could advise me. Thanks.
Thx coach. I added a squat to the over head throw. You rule phil.
Love your videos brother!!!! Informational and entertaining..Keep up the awesome work!
The first med ball exercise Chest Pass and Shuffle is a great basketball skills drill using a 16-lb or 20-lb med ball. It develops hand and eye coordination in passing and catching; and lateral foot movement in one exercise. It’s also a great cardio workout.
Good video, but I had to turn the sound off! You are in great shape!
How many pounds is the slam ball and where do you get yours?
Nice channel, glad I found it.Where does one buy a light weight medicine ball that bounces like you’re using in the first part of the video?
Phil, with the med ball rotation throw, do you want a slight pause at 12 o’clock through the arc? Phillip Paul, ATC.
Your channel is dope your swag is real keep it moving forward.
How do you determine the appropriate medicine ball weights to use?
Hi could you please tell me what type of ball you are using? What is the make, name, model, weight, and size? Im talking about the big one you use at the beginning of the video.There just seems to be so many on the market. Thanks.
Is there any difference between a bear hug squat (medicine ball) and a goblet squat (dumbbell)?
Awesome vid. Got some good ideas. What instrumentals did you use?
Excellent video, you gave more exercises than I would expected/imagined to find in a video. Especially in two minutes. ����
Excellent descriptions. I started Street Parking WODs (like Cross Fit) and have seen all sorts of WODs using sandbags and balls, but didn’t have a true understanding of why each one was used. Thank you!
Great job but:a “Top” 33 med ball…?? You can do the same thing using a dumbell or any other weight. There is much more specific excersises using a med ball and thats why they invent it
Excellent video, I am new to fitness. Can anyone tell me the type of balls/medicine balls used. I realized two different types are used. Thank you in advance. Have a safe and wonderful day all
As a technician, I cringe thinking of people repeatedly hitting that electrical conduit with a med ball. Besides that I love these drills and I’ll be sure to incorporate them weekly.
2:11 wow what beat is that? i wish the music was in the description, what a funky tune
I got a new bouncing medicine ball I just need a partner anyone live in Buena Vista Virginia
I am beginner i train only mma training, what is important to do for physical preparation?
Just got my new med ball delivered! this work is gonna help shed this quarantine weight lol
I am looking to start doing some medicine ball excercises for pitching, what weight should I use to do ball slams and a few other excercises like linear throw and lateral throw. I don’t want to go to heavy to where I over do it or to light to were I get nothing out of it.
it was a nice good game I’m also is there in throw ball I’m junior
I have weak legs how to make strong
But still I can do Max 2 minute plank.
Please suggest me strong legs workout.
I had no idea you can get so muscular from using med ball. I guess I should buy one too:D
Lying chest press how about u change it to a dumbbell instead?
How heavy is the ball in the video? 10kg? 15kg or 20kg? thanks
Nice video �� may I know what is the weight of the wall ball ur using?
Hi, pretty fascinating, thanks, too, somewhere heard relating to this, I have my very own solutions
How heavy is your ball? The one we use is 12 lbs it done bounce back like that
What medicine ball are you using for these wall throws? Weight of the ball? Thanks much!
Some nice ideas but you assume I have a huge room with a large wall to throw against. How about some designed for more in home or small workout areas?
Best weight medicine ball to start out with?? I’m your size and age.
Another great video from the best of making Shred meets Gainz ������������
Why am I watching this in 2019…where have you been all my life Cori ��
Starting out a beginner what you recommend on the weight on medicine ball I have 12 pounder ball???
Great �� training tips! I’ve recorded your video’s to all my training parents at my MMA academy ����
wonderful video
and the channel looks very very interesting
congratulations
Or u could be a real man and just a bar on your back and squat
Thanks for the ideas. I am taking your base ideas and modifying them for my Basketball team workouts over the winter break!
This information worth gold.
I really appreciate your video.
Thank you.
I need upper strength. Today my coach gave me a 12lb med ball. I usually work with a 10. But I’m sure he’s growing me, because I love lightweight������.
Anyhow I started searching for videos watch yours first very informative and doable for me. These are upper strength exercises?
My downstairs neighbors are really gonna hate some of these exercises
What is the weight on the ball you’re using on the first excercise? Thanks!
Great motion specific exercises, thanks for sharing your knowledge.
Thank you for this video I just purchased a ball to exercise in my garage.
Finaly a video that gets straight to the point ��
That desirves a sub
I made it work. One day I will be able to lift more than 10 lbs plates with Olympic bar
You are a bloody machine! Love your workouts. Fat burning, endurance build and explosive power building all at once. ����
can you tell me what kind of med ball that is in the video, its very large and wondering how much it weighs. Most I have worked with up to 30 lbs are still alot smaller than that
I did glute workout. I did 3 sets. Boy adding band in between set. I could really feel it. Only problem I had was hip thrusters. I used Olympic 30 bar I added 10 lbs. I am really short 5 feet tall. I couldn’t touch ground each time. I had to add thick pad underneath. Do you have anymore works for legs?
My ball is like a Basketball with more weight so do you have Tricks for the Slam Burpees because the ball jumps up After the slams and if i don’t catch it it would hit my face
my med.ball doesnt even boucne off like that.. it just hits the wall and drops..doesnt matter how hard i throw it
ESA MANO ASI ES UN MENSAJE SUBLIMINAL AL HITLR… QUITEN ESO POR FAVOR…
Your content is always so amazing, we can’t help but make it to the end of each and every one… a few times ��
Just what I was looking for. Lots of ideas for additional moves to add to an existing routine.
This is the video which was best and I want to watch more. He is so good.
Hi Phil, newbie question here is it ok if your throwing arm elbow locks out? Is that ok on the elbow joint or harmful? Thank you
Just saw your video. The first thing I saw immediately was precise form. Exprofessional athlete here, and this will become part of my work. Not all your moves will I do, but there’s three I’ll implement. Great video and much success to you, your channel and your hard work.
So many great ideas I get from your videos. Love the tender moments with the dog at the end!
Odd question Phil, what shoes are you wearing? Great routine by the way.
Man I wish I had a trainer like you! Not because of your looks but because you keep it fun and entertaining. Keep it up sexual chocolate! ✌
at 1:37, the Russian Partner twists wonder about sitting on a unbalanced or freely rotating surface disk, or a large balance ball for additional ab work?
I am going try it Monday. Monday my leg day. Trying to lean out my legs.
Perfect for upper body dynamic effort. Should the variations be chosen by specificity or simply use all variations at different times to avoid accommodation? Thank you for info, Phil.
Hey guys, I’m 35 and recently hurt my neck doing jiu jitsu. I started about 3 years ago and I’ve injured my knee my shoulder and my neck. I’ve noticed that my injuries come after I start trying to incorporate strength training, is there a right and wrong time to strength train in relationship to training bjj. I try to train bjj every night for example, should I strength train after practice, before practice, or maybe in the morning to split up the day? Also what type of exercises help to balance the body out? For example, if I train bjj I’m curled up a lot, should I do a lot of back work? Having injured my neck I’ve tried to strengthen that with some chin tucks and band work outs. Any other preventative “rehab” type exercises we should be doing on a regular basis is bjj people? Thanks a lot!