20kg Medicine Ball

Medicine Ball Core and Explosive Power Training

Six Core Training Methods with Medicine Balls

(1) Medicine Ball Overhead Slam Action Description: Bend your knees, keep your torso straight. Extend your arms and lift the ball above your head. Tighten your glutes and abs. Keep your body in a straight line. Accelerate your arms and forcefully slam the medicine ball onto the ground directly in front of your body. Maintain proper form throughout the exercise; if necessary, slightly bend your hips. Repeat the exercise for the specified number of repetitions.

(2) Medicine Ball Side Throw Action Description:

1. Select a medicine ball of appropriate weight, ensuring it can be thrown with force while providing sufficient resistance.

2. Position your body with the left side facing the wall, kneeling on a fitness mat or foam board. Bend the right knee and place it on the ground; bend the left knee and place the left foot flat on the ground.

3. Position the left leg in front of the right leg. Tighten the gluteal muscles and abdomen. Maintain a straight body throughout the exercise.

4. Hold the medicine ball with both hands at the mid-section of the body.

5. Rotate both shoulders toward the high knee, exerting maximum force to throw the ball toward the wall in a batting motion.

(3) Parallel medicine ball throw Action description:

1. Face a wall and kneel on a fitness mat or foam board. Bend your right knee and kneel on the mat; bend your left knee and place your left foot flat on the ground. Your left leg should be positioned in front of your right leg.

2.Tighten your glutes and abdominal muscles. Maintain a straight line with your body throughout the exercise.