You get into fitness and training for more than good looks. At the end of the day, this is about improving our health. We also want to be in better shape and improve performance. So if there is an activity that can challenge our entire bodies, improve performance, and help us get ripped, then we should give it serious consideration. There is one move that can unlock your full potential and accomplish all of the above listed goals. All you need is your body, some open space, and a medicine ball.
By Roger Lockridge
It’s called the squat and shoulder press and it’s exactly as it appears to be. While this move might seem simple to perform, it’s far from easy. This will challenge you from head to toe. You will work your legs and hips as you perform the squat. The upper body will be affected as you perform the press and catch the ball, and keeping your core tight will work…well…your core. If you follow the right routine, you’ll also burn quite a few calories. All of these benefits will help you improve as an athlete too. You could potentially see improvements in speed, vertical jumping, pressing power, and endurance.
How to Do It
Find a medicine ball with a weight that you should be able to easily control but would challenge you after a period of time. Hold the ball with both hands on the sides at shoulder height. Your feet should be a little wider than shoulder width apart. Keep your core tight and your spine straight. Squat down while holding the ball until your thighs are parallel with the floor. Push your feet into the floor and return to the standing position. As soon as you return to a full standing position, push the ball up and toss it in the air as high as you can above you. Once the ball comes back down, catch it and return it to your shoulder height position. This is one rep.
Medicine Ball Training: The Workouts
Even though this is one movement, there is more than one way to perform it and see benefits. Below are two workouts that you can use this movement for and see results sooner rather than later. You can commit to any one of them or alternate all three to keep the body guessing.
- 100 Reps for Time – Start a clock and immediately perform as many reps as you can. Once you reach failure, stop for a brief rest. Your goal is to perform 100 reps in as little time as possible. The next time you perform this workout, you should try to beat that time.
- Tabata – The most intense four minutes of your day! There is no counting reps here. You start the clock and perform the movement for 20 seconds. You then take 10 seconds to catch your breath. Repeat this 20/10 pattern for eight total rounds which will equal four minutes total.