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Liven up your workout with these slam ball exercises



There are a few things that will have a significant impact on whether or not you will achieve your training goals, and the biggest problem is getting to the gym in the first place. If you’re not there, you won’t get exactly the results you want, will you? There are things you can do to make sure you don’t skip sessions, and one is to make them fun – and one of the easiest ways to do this is to include throws in your training. They are one of the few opportunities you are given to give all that makes them satisfactory on an original level. Even better, this explosive style of training also has many physical benefits.

“For me, strength movements are the ultimate pre-workout cocktail,”

; says Jack Lovett, owner of the Spartan Performance Gym. “You excite your central nervous system the way your mind sends a signal to your muscles, and we want that message to get there as quickly and efficiently as possible.”

They’re also a great way to maximize the potential of your session. “Research has shown that the right strength exercises can also improve your strength training performance in one session,” says Lovett. “For example, in some studies, when subjects did box jumps before squats, subjects’ squat strength increased compared to those who didn’t jump.” The advantages are obvious: they get you going, get you moving more sportily and give your strength training a boost. Here are some key steps you can take with Lovett’s expert coaching advice on your next workout.

If you have access to a slam ball, we recommend using it for throwing movements instead of medicine balls. Slam balls tend to be more durable and bounce less than some medicine balls, which makes them easier to handle when trying to catch or collect them between reps.

“I would generally use this before a workout that focuses on hip joint movements like a deadlift workout,” says Lovett. “You want to hit the ball as hard as you can, as if you’re trying to throw the ball.” One reason I enjoy using this train is because it has a novel quality – I’m not there to entertain my customers, but the biggest factor in whether a program works or not is compliance so that we can Being able to hold a meeting More fun, that’s great. And when you consider that this is a thoroughly explosive exercise, not much can go wrong. Even so, I knew someone who broke their nose in slams because the ball bounced back and hit them.When we make this move, we use a slam ball – a soft ball – instead of a med ball. “

How it goes

Hold a med ball or slam ball on your stomach with both hands. With your arms straight, forcefully raise your hands above your head so that you are walking in a triple extension, which means that you are simultaneously extending your hips, knees and ankles. From there, hit the ball on the floor as hard as you can by lowering your arms in front of you and hanging at your hips. Catch the ball on the go, put it back, and repeat.

When to do it

“I would use this pull after you’ve warmed up as a primer for the main lift of the session and as a central nervous system activator, but it doesn’t have to be limited to this part of the workout. You can also put it at the end of a workout with your core work. I could also replace it with kettlebell swings to create a short and intense metabolic conditioning cycle. “

How to use it

“I don’t like to use too many repetitions because the quality of the movement decreases and you lose the effectiveness of the exercise. When it’s early in the workout, I’ll get the client to do three to five sets of three to five reps with full rest between sets because it’s not about testing their fitness or ability to recover – it’s about that To generate power. If you’re training for strength, the overall volume in a single session is ideally around 20 reps. When it’s later in practice I can get her to do three sets of ten. The strength will decrease somewhat, but it is still a valid exercise that increases the heart rate. “

“This is a brilliant metabolic conditioning move, and one of my all-time favorites – as long as it is used for the purpose it was designed for, which is developing the engine movement pattern that takes you from crouching to throwing,” he says. “It’s popular in CrossFit, but unlike some of the other CrossFit movements that can be high risk, it’s relatively safe to do even for higher repetitions. I wouldn’t give this exercise to a beginner or teach someone to squat.” But if you already have a good squat – especially if you can do a good cup squat – then this is a great way to get a full body workout effect. You don’t have to be able to squat twice your body weight before using it – I need a solid foundation too. I also like the fact that you are aiming for a point on the wall because that adds an element of skill and coordination. “

How it goes

Stand in front of a wall, ideally with a target marked higher than your head. Hold the ball in both hands and crouch down. Then explode upward to throw the ball at the target. Collect the ball, put it back, and repeat.

How to use it

“I would use it as an assistant exercise or as a metabolic conditioning exercise at the end of a session,” says Lovett.

Overhead Scoop Throw

“This is my personal favorite for developing explosive power – even more so than the Olympic lifts,” says Lovett. “The reason is that it’s an uninhibited triple extension. You see, when you do an Olympic lift you have to catch the bar, which involves controlling the delay to complete the move. With this throw, you don’t have to control the delay. It’s also incredibly easy to teach and learn – I could train 20 people to take this step in one session. The only catch is that you need a lot of space. It’s also a little more cumbersome to set up and run than the Slam, and it’s a little more complex so it needs to be used a little more sensibly. I reserve this exercise for people who want to increase their strength development rate and become more explosive. It works because you can quantify how good you are by seeing how far the ball has been thrown. It also makes it good to deal with a group of competitive people because you can try to beat each other. It is a step that everyone likes to take and that tends to have a positive effect on the application and setting within a session. “

How it goes

Start with the ball in both hands. Hang on your hips to lower your torso towards the floor, then explode upward and toss the ball up and behind you. The goal is to triple stretch with your hips, knees, and ankles straight.

The movement is similar to the Russian kettlebell swing in that you use a hip joint movement to get into position. When you let go of the ball you want it to go as high and back as possible.

How to use it

“As with the slam, I would suggest three to five sets of three to five repetitions with a full break for performance development. It is very strenuous on the body, so I prefer lower sets and repetitions. You don’t have to make this pull difficult – I rarely go over 3kg. “

Half-kneeling rotation wall throw

“There are a number of different rotary throws, but one that I particularly like is the half-kneeling rotary wall throw,” says Lovett. “I mainly use this as part of the core workout and find it works very well for people who want to develop a more sporty type of fitness. It takes a certain amount of coordination and discipline – many people let their arms and shoulders take over instead of letting the strength of their torso drive movement. It’s not something I would do right now either. I would start with boards and then move on to an exercise like a Pallof press [a cable pressing move done side-on to a machine to add an element of anti-rotation] and then I would move on to that type of throw. Static holds have great value, but when you’re training your core, the use of dynamic rotational movements is an attraction. I think that makes things more exciting. “

How it goes

Stand with your side on a wall, then lower them so you are on one knee and both knees are bent 90 degrees. The foot closest to the wall should be flat on the floor and you should be on the toes of your other foot. With your arms straight, hold the medicine ball outside of your hips furthest from the wall. Chop over your body with your torso forward and throw the ball so that it hits the wall at shoulder level. Catch it and repeat the move until you complete the set. Do the same number of repetitions on each side.

When to do it

“I wouldn’t use it at the beginning of a workout because it’s not intended to stimulate the central nervous system,” says Lovett. “It’s a core-specific exercise, so it’s better to deliver it towards the end of a session.”

How to use it

“Again, this is similar to the slam, so I use three to five sets of three to five repetitions,” says Lovett. “It’s about quality, not quantity. You should make the maximum effort but have the discipline to maintain correct posture. “


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