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Overhead Medicine Ball Slam Rotation

This is an excerpt from Conditioning to the Core by Greg Brittenham & Daniel Taylor.

Progression 1: Half-Kneeling


Movements

  1. Select a medicine ball light enough to be thrown hard but heavy enough to provide resistance.
  2. One knee is bent and flat on the floor; the other knee is also bent with the foot flat on the floor.
  3. Hold the ball by the midsection with both hands.
  4. Keep the hips pointing forward and, rotating through the shoulders, rotate to the down-leg side.
  5. Raise the ball overhead and slam it down into the open space.
  6. Control the speed of the recoil; catch the ball at about chest height.
  7. Rotate back to start position.
  8. Perform a predetermined number of repetitions, then repeat to the opposite side.

Considerations

  1. Brace the core throughout the exercise
  2. Maintain good posture throughout with shoulder blades pulled down and retracted. Do not break form.
  3. Benefit 23, gravity load, is a bit of a misnomer for this particular drill and the following progressions. In actuality, the rubber medicine ball and its resiliency and therefore the responsive energy stored in the rubber and subsequent horizontal energy released upon contact with the wall act in much the same fashion as vertical gravity load.

Overhead Medicine Ball Slam Rotation

 

Progression 2: Staggered Stance


Modifications

  1. Set up with the medicine ball at the midsection and the feet staggered one in front of the other.
  2. The action is identical to the Overhead Medicine Ball Slam Rotation Progression 1.

 

Overhead Medicine Ball Slam Rotation

 

Progression 3: Lunge Stance


Modifications

  1. Set up with the medicine ball at the midsection and the feet staggered one in front of the other. Brace the core, bend both knees to 90 degrees, and come up onto the ball of the back foot.
  2. The action is identical to the Overhead Medicine Ball Slam Rotation Progression 1.

Read more from Conditioning to the Core by Greg Brittenham and Daniel Taylor.