Instructions
Preparation
- Kneel before medicine ball. Place one hand on top of ball
and other hand on floor slightly wider than shoulder width away.
Position upper body above both hands with one arm straight on
floor and other arm bent with hand on ball. Straighten body with
forefeet back away from ball on floor shoulder width apart.
Execution
- Keeping body straight, lower body by bending arms until slight
stretch is felt in shoulder or chest. Push body up by extending
arms. Support upper body weight on medicine ball as hand on floor
is raised off of floor. Rotate body facing toward opposite direction
of ball and lift extended arm back and over body. Lower raised
arm and body back down to original position. Repeat. Continue
with medicine ball under opposite hand.
Comments
- Also know as Push-up to Side Plank on Medicine Ball.
Easier
- Balance can be made less challenging by placing feet further
apart. Movement can also be performed with base hand on floor
without medicine ball. Begin by performing each component of
exercise seperately.
Harder
- Balance can be made more challenging by placing feet closer
together. Once this movement is mastered, try more challenging
movements depending on training goals. Forefeet can also be placed
on elevated platform to increase intensity and to vary angle
of exercise.
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Classification
Force (Articulation)
Dynamic
- Shoulder
- Scapula & Clavicle
- Elbow
- Wrist
- Spine (Thoracic, Lumbar)
- Hip
Static
- Spine (Thoracic, Lumbar)
- Knee
- Hip
- Scapula & Clavicle
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