Start building more muscle all over with our ballistic guide to one of the world's oldest and most effective power tools Make an I...
Start building more muscle all over with our ballistic guide to one of the world's oldest and most effective power tools
Make an Impact
The ball should hit a wall or the floor on every rep. " Be explosive," says Sean De Wispelaere, an elite coach for Thrive Training Systems. But don't start at full throttle. Instead, gradually add force to each throw to prime your muscles and reach max power.
Attack with Your Abs
Many guys throw medicine balls using only their arms, says De Wispelaere. "But power comes from the core." Keep it engaged: Tighten your abs as if you're about to be punched in the gut, and don't relax them until you've completed your set.
Go Harder, Not Heavier
A medicine ball can weigh 30 pounds or more, but a 6- to 8-pounder is all most men need. "When you're ready to progress, increase the velocity and intensity, not the load," De Wispelaere says. Stick to 8 reps per set to focus on power, not endurance.
3 Moves for a Total-Body Burn
rotational toss
Rotational Toss
Stand with your left side 3 feet from a wall and hold a medicine ball at chest level. Rotate right and then quickly left, tossing the ball at the wall. Catch and repeat. Do equal reps on both sides.
Overhead Slam
Overhead Slam
Hold the ball above your head with your feet shoulder-width apart. Slam the ball on the floor as hard as you can. Pick it up and repeat. Too easy? Adjust your stance (see Three Ways to Stand below).
Kneeling Chest Pass
Kneeling Chest Pass
Kneel facing a wall and hold a ball against your upper abs. Hinge your hips back, then snap them forward, releasing the ball so it hits with a short, powerful bounce. Catch and repeat.
Three Ways to Stand
Med Ball Stances
A Parallel (easy): Feet shoulder-width apart, toes forward.
B Split (hard): One foot 12 to 15 inches in front of the other.
C In-line (hardest): Rear toes aligned with forward heel.
Make an Impact
The ball should hit a wall or the floor on every rep. " Be explosive," says Sean De Wispelaere, an elite coach for Thrive Training Systems. But don't start at full throttle. Instead, gradually add force to each throw to prime your muscles and reach max power.
Attack with Your Abs
Many guys throw medicine balls using only their arms, says De Wispelaere. "But power comes from the core." Keep it engaged: Tighten your abs as if you're about to be punched in the gut, and don't relax them until you've completed your set.
Go Harder, Not Heavier
A medicine ball can weigh 30 pounds or more, but a 6- to 8-pounder is all most men need. "When you're ready to progress, increase the velocity and intensity, not the load," De Wispelaere says. Stick to 8 reps per set to focus on power, not endurance.
3 Moves for a Total-Body Burn
rotational toss
Rotational Toss
Stand with your left side 3 feet from a wall and hold a medicine ball at chest level. Rotate right and then quickly left, tossing the ball at the wall. Catch and repeat. Do equal reps on both sides.
Overhead Slam
Overhead Slam
Hold the ball above your head with your feet shoulder-width apart. Slam the ball on the floor as hard as you can. Pick it up and repeat. Too easy? Adjust your stance (see Three Ways to Stand below).
Kneeling Chest Pass
Kneeling Chest Pass
Kneel facing a wall and hold a ball against your upper abs. Hinge your hips back, then snap them forward, releasing the ball so it hits with a short, powerful bounce. Catch and repeat.
Three Ways to Stand
Med Ball Stances
A Parallel (easy): Feet shoulder-width apart, toes forward.
B Split (hard): One foot 12 to 15 inches in front of the other.
C In-line (hardest): Rear toes aligned with forward heel.