Medicine Ball Exercise Guidelines

General Guidelines:
1. Always warn-up before you start a workout.
Try to do a total body warm-up before your
start training. A good example of a total body
warm-up is a light jogging motion for lower
body and modified push-ups for upper body. It
is especially important to warm-up the specific
muscle groups you are going to be using.
2. Use proper posture. Maintaining proper
posture will greatly reduce chances of injury
and maximie exercise benefit. !hen standing"
always #eep your feet shoulder-width apart"
unless otherwise suggested. $o not loc# your
#nees% it puts an unnecessary strain on them.
&eep your bac# flat and straight" ma#ing sure
not to twist or arch in order to complete an
exercise.
'. Use proper exercise form. (ocus on the proper motion of the exercise" while
concentrating on the specific muscles being used. $o not sacrifice proper form to
perform more repetitions. &eeping proper form also means in a smooth fluid
motion. &now when your muscles are too tired to #eep going.
). Breathe properly. *e+er hold your breath during any part of an exercise. ,olding
your breath may cause se+ere intra-thoracic pressure and raise blood pressure
leading to diiness" blac#out or worse- The rule of thumb is to exhale slowly on
exertion and inhale on the return part of the exercise.
.. top trainin! if you feel pain. If you feel pain during a specific exercise" stop
immediately. Any continuation may aggra+ate an existing injury. /ee+aluate your
routine to ma#e sure you are doing a proper warm-up. $ecrease the amount of
resistance you are using. Tal# to a recognied health professional.
0. "orso stabili#ation. /efers to the use of abdominal and bac# muscles 1called your
anatomical girdle2 to pro+ide reinforcement and protection of the spine during
lifting" sport or any other +igorous acti+ity. In order to safely recei+e the maximum
benefits from the ball exercises in this guidelines" torso stabiliation is essential.
Torso stabiliation is achie+ed through a contraction of your anatomical girdle
musculature 1i.e. the trans+eresus abdominis" internal3external oli4ues and the
deep spinal muscles2 it is easy to engage your anatomical girdle% simply suc# in your
stomach while exhaling. *ext" as you feel your muscles contracting" loc# them into
this contracted state while you breathe normally and perform any of the medicine
ball exercise in this guidelines. $on5t forget to breathe- It gets easier with practice
and pro+ides you with excellent spinal support and protection during your
wor#outs.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
"
Medicine ball "echni$ue % afety:
1. afety
If you are new to exercise" don5t start with
medicine ball training. (irst" master flexibility
training" then weight training" with a focus on core
strength" gradually mo+ing to medicine ball training
much later.
!arm-up before starting any medicine ball
exercises.
Initially" all exercise should be performed slowly"
with control and proper form. Increase speed only
when you ha+e de+eloped your techni4ue. Always
maintain proper form and control.
!ear proper exercise footwear. 6roper exercise
shoes will help pre+ent slipping" exercising in bare
feet or soc#s is not recommended.
!or# out in an open space" away from furniture
and other fixtures or structures that may cause injury.
Maintain control of the ball at all times. 7oss of control may result in injury.
8tart with little or no weight and gradually build up as your ability to
perform the exercise impro+es.
$o not exercise on slippery surfaces.
&eep the ball away from sources of heat including heaters" fireplaces etc.
!hen doing partner acti+ities try to match partners with similar sie"
strength and ability.
!ear proper exercise clothing that allows a full range of motion.
$rin# plenty of water when exercising.
2. &assin! techni$ue
9rip the ball from the top and the bottom when accepting the ball.
9rip the ball from the sides when passing the ball.
'. 'atchin! techni$ue
/each out to meet the ball as it comes toward you.
,a+e your hands slightly apart and open wide.
!hen catching a long throw" don5t stand in the tra+el
path of the ball.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
2
'ore (orkout:
). ide to ide
6urpose%
This exercise strengthens your legs" trun# muscles and impro+es
your range of motion.
As with all exercises" start with little or no weight and gradually
increase as your ability to perform the exercise impro+es.
*. Bent +,er "wist
6urpose%
This exercise strengthens your legs" trun# muscles and impro+es
your range of motion.
-. tandin! "wist
6urpose%
This exercise impro+es sense of balance" muscle coordination"
rang of motion and wor#s your obli4ues and hip flexors.
.. 'rosso,er "wist
6urpose%
This exercise wor#s your abdominals" obli4ues and hip
flexors.
/. 0e,erse 'runch
6urpose%
This exercise wor#s the abdominal and hip flexor
muscles.
1. 2 Bend
6urpose%
This exercise impro+es balance and muscle coordination
while wor#ing the abdominals and hip flexors.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
#
3. 'runch
6urpose%
This exercise impro+es muscle coordination"
wor#s the abdominals" hip flexors and adductors.
4. Ball 0ollout
6urpose%
This exercise impro+es sense of balance" muscle
coordination" wor#s the bac# and hamstring muscles.
5. &el,ic "hrust
6urpose%
This exercise wor#s the glute" hamstring" bac# and adductor muscles.
)6.'runch with Ball 0oll
6urpose%
This exercise wor#s the abdominal muscles.
)).&ullo,er it-up
6urpose%
This exercise wor#s the abdominal and shoulder muscles.
)*.7i!h89ow &ass
6urpose%
This exercise impro+es muscle coordination as well as range
of motion: it also wor#s the shoulders and obli4ues.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
!
)-.it-up &ass
6urpose%
This exercise wor#s the rectus abdominis and hip flexor
muscles.
)..tandin! ide Bend
6urpose%
This exercise impro+es range of motion as well as increasing strength in
the obli4ue muscles.
)/.Bent 9e!!ed :ead lift
6urpose%
This exercise this exercise impro+es sense of balance and
flexibility" wor#s your hip and bac# extensors.
)1.9yin! "runk "wist
6urpose%
This exercise impro+es range of motion as well as increasing strength in the
obli4ue muscles.
)3.eated "wist
6urpose%
This exercise impro+es sense of balance as well as muscle
coordination" strengthens the obli4ue muscles and hip
flexors.
)4.+,er8Under &ass
6urpose%
This exercise impro+es muscle coordination and range of motion"
wor#s the shoulder" bac#" hip and abdominal muscles.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
$
)5.+utside 0otation &ass
6urpose%
This exercise impro+es sense of balance" muscle coordination" range
of motion" and strengthens the obli4ue muscles.
*6.;nside 0otation &ass
6urpose%
This exercise impro+es sense of balance" muscle coordination and
range of motion " strengthens the obli4ue muscles.
*).9yin! Extension
6urpose%
This exercise wor#s the bac# extensor muscles.
9ower Body:
**.$uat and <ump
6urpose%
This exercise impro+es sense of balance as well as muscle
coordination and power in the hip" #nee and bac# muscles.
*-.Under 9e! &ass
6urpose%
This exercise impro+es sense of balance as well as muscle coordination.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
%
*..<ump and )46 "wist
6urpose%
This exercise impro+es sense of balance as well as muscle
coordination and power" wor#s the gluteal" 4uadriceps"
hamstring and cal# muscles.
*/.=nee 0otation
6urpose%
This exercise wor#s the hip rotators" impro+es balance and
stabiliation of the hips.
*1." Exercise
6urpose%
This exercise impro+es sense of balance as well as muscle
coordination.
*3.plit $uat
6urpose%
This exercise wor#s the 4uadricep" gluteus" and hamstring
muscles.
*4.&en!uin (addle
6urpose%
This exercise wor#s your adductor and core muscles.
*5.$uat and 0each
6urpose%
This exercise wor#s your legs" bac# and shoulders.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
&
-6.0e,erse 9un!e
6urpose%
This exercise trains for power" wor#s the 4uadricep"
gluteal" hamstring" tricep and shoulder muscles.
-).ide 9un!e
6urpose%
This exercise wor#s your abductor and adductor" as
legs and gluteal muscles
Upper Body:
-*.&ush-up
6urpose%
This exercise impro+es sense of balance as well as muscle
coordination and wor#s the abdominals" triceps and chest
muscles
--.>ront 0aise
6urpose%
This exercise wor#s your anterior and mid-deltoid muscles.
-..tandin! ide 0each
6urpose%
This exercise impro+es muscle coordination and range of
motion" strengthens the shoulder and obli4ue muscles.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
'
-/.houlder "wist
6urpose%
This exercise impro+es your sense of balance" as well as
muscle coordination" !or#s your shoulder" bac#" hip and
abdominal muscles.
-1."riceps Extension
6urpose%
This exercise wor#s the triceps and shoulder muscles.
-3.Giant 'ircles
6urpose%
This exercise impro+es sense of balance as well as muscle
coordination and range of motion.
"hrows % 'atches:
-4.ide "oss
6urpose%
This exercise strengthens leg and obli4ue muscles.
-5.+,erhead "oss
6urpose%
This exercise wor#s the chest triceps" shoulder and leg
muscles.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
(
.6.it and "oss
6urpose%
This exercise impro+es abdominal endurance. In addition" it
wor#s the chest" triceps and shoulder muscles.
.).hot &ut
6urpose%
This exercise wor#s your chest" triceps" shoulder" leg" obli4ue and
hip muscles.
.*.eated ide "oss
6urpose%
This exercise de+elops power" wor#s the obli4ue" shoulder and
bac# muscles.
.-.+,erhead ide &ass
6urpose%
This exercise wor#s your shoulder and bac#
muscles.
...=ick "oss
6urpose%
This exercise impro+es sense of balance and stability. !or#s your hip"
abdominal and 4uadriceps muscles
./.+,erhead "hrow
6urpose%
This exercise wor#s triceps and abdominal
muscles.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
"
.1.=nee and "hrow
6urpose%
This exercise wor#s the chest" triceps and abdominal muscles.
.3.it-up and "hrow
6urpose%
This exercise wor#s the chest" arm and abdominal
muscles.
.4.?uarterback &ass
6urpose%
This exercise impro+es balance" flexibility and muscle coordination. !or#s
the hip" trun# and shoulder muscles.
.5.Underhand &ass
6urpose%
This exercise helps build explosi+e power" wor#s
the 4uadriceps" gluteal and shoulder muscles.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
""
0otator 'uff:
/6.0otator 'uff )
6urpose%
This exercise strengthens external rotators for shoulder stability.
/).0otator 'uff *
6urpose%
This exercise increase shoulder stability and rang of motion.
/*.0otator 'uff -
6urpose%
This exercise strengthens internal rotators for shoulder stability.
/-.0otator 'uff .
6urpose%
This exercise strengthens external rotators for
shoulder stability.
Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.
Productive Fitness Products Inc. 2!.
"2