Instructions
Preparation
- Stand holding medicine ball in front of body with arms bent. Place feet wider than shoulder width apart, knees slightly bent.
Execution
- Rotate torso through waist to one side then to the opposite side. Repeat.
Comments
- Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time. Besides using heavier ball, intensity may be increase somewhat by holding ball further away from body. Since hips are slightly bent, technically some hip adduction / abduction occurs along with internal / external rotation. See Spot Reduction Myth.
Classification
Utility: Plyometric Mechanics: Isolated Force: Pull
Force (Articulation)
Dynamic
- Spine (Thoracic, Lumbar)
- Hip
- Knee
Static
- Knee
- Hip
- Spine (Thoracic, Lumbar)
- Shoulder
- Scapula & Clavicle
- Elbow