If your physical fitness is in peak condition and looking to enhance more, medicine ball throw is an excellent choice.
The exercise, also known as overhead medicine ball slams works your entire body.
Its robust nature augurs wells for athletes who are always looking for ways to improve their performance.
And there is no better way to do so than with the best workout routine.
Ideally, a rope-and-ball combination makes up the Medicine ball throw. You throw the ball in different directions, using different techniques.
This is how you complete overhead medicine ball slams.
- Hold a medicine ball with both hands at your midsection.
- Your feet should be shoulder-width apart and your knees slightly bent.
- Engage your core by bringing your abs toward your spine and rolling your shoulders back.
- Slightly bend your knees to load the springs.
- Inhale, press through your heels, then rise on the balls of your feet in one firm motion.
- Lift the medicine ball above your head by extending your legs and hips as you ascend.
- At the top of the action, the ball should be practically straight overhead with your arms outstretched.
- Keep your arms straight and the ball in front of you.
- Slam the medicine ball straight down between your feet with as much force as possible using your core and arms.
- The slam will be more potent if you press your hips back and bend your knees.
- Throw the ball down and exhale as you do.
- Grab the ball with your shins and knees, then use your calves, quadriceps, hamstrings, and glutes to power yourself back up to standing.
- As you lift the medicine ball to your chest, come back up to the balls of your feet.
- Continue with the slams for a complete set.
WHAT MUSCLES DO MEDICINE BALL THROW WORK?
Medicine ball throw is a plyometric exercise – meaning it works the whole body.
It works the following muscles.
ABS
They support the body weight during this exercise.
QUADS
The stabilise the kneecap, thereby allowing you to walk and stand.
HAMSTRINGS
Hamstrings aid in bending the joint and increasing the range of motion at the hip joint.
GLUTES
Glutes allow you to rotate and extend the thigh outward at the hip joint. They also help thigh abduction and adduction.
CALVES
Moving your lower legs, foot, and ankles relies on the calf muscle.
LATS
Also known as latissimus dorsi muscles, lats protect and strengthen your spine. They also facilitate shoulder-arm movement.
DELTOIDS
The deltoid muscles aid in the multi-directional movement of your arms.
BICEPS AND TRICEPS
The muscle support arms flexion and arm extension.
MEDICINE BALL THROW BENEFITS
Plyometric upper body exercises such as medicine ball throws have numerous benefits.
WHOLE-BODY WORKOUT
Medicine ball slams target both primary and secondary muscles. It engages the core and lower body muscles.
You end up getting a solid core with stability.
PERFORMANCE
You are undoubtedly agile with every throwing session you take because all your body muscles work simultaneously.
METABOLISM BOOST
Medicine ball slams burn many calories while also improving your cardiovascular system.
The intensity of the workout demands more oxygen supply to the muscles, which positively affect your metabolism.
ALTERNATIVES TO MEDICINE BALL THROW
Medicine ball throw is a beautiful full-body plyometric exercise, but it is not realistic for everyone. Thus, you can try the following alternatives.
DUMBBELL SLAMS
Dumbbell slams are an excellent alternative to overhead medicine ball slams. This is how you do it.
- A neutral grip with the palms facing inward is ideal for holding the weights.
- Raise the weights above your head.
- Breathe in and brace your core.
- Take a deep breath in and “slam” the weight into the ground as you lower yourself into the halfway position.
- Once more, exhale and press the weights upwards.
CABLE SLAMS
Cable machines mimic a medicine ball throw. Do the following if you have one.
- Begin by attaching a rope attachment to the cable’s end and adjusting it to the machine’s highest point.
- Tightly hold the rope attachment’s ends in both hands, and walk backwards a few feet to create tension.
- With your arms stretched overhead, inhale and tense your core.
- Exhale and “slam” the rope attachment to the ground with as much force as possible.
- Bring your arms to your sides and lower yourself into a half squat stance.
- Inhale and bring your arms back overhead so that you may begin the process again.
DUMBBELL THRUSTERS
Another good alternative is to use dumbbells or thrusters. They mirror many of the same actions as a medicine ball slam and effectively work all of the major muscles in the body.
Here is how you perform this variation.
- Hold a dumbbell in each hand and stand with your feet about hip-distance apart.
- Bring the dumbbell up in front of your shoulders by bending your arms.
- Inhale and lower yourself into a squat, striving to bring your hips at least parallel to the floor.
- Breathe out as you exhale, push into the floor, and rise out of the squat.
- Press the dumbbells straight up overhead as soon as you’ve regained your upright stance.
- Begin by inhaling, then lower yourself down to execute another rep.
MEDICINE BALL THROW MISTAKES TO AVOID
Every workout has its dos and don’ts. Therefore, avoid the following mistakes with the medicine ball throw.
BENDING FORWARD
You risk injuring your lower spine if you lift the ball from a completely arched back.
USING HEAVY WEIGHT
A heavier ball slows you down, limiting the amount of power you can generate.
NOT USING THE RIGHT MEDICINE BALL
Medicine balls specifically built for slamming are your best bet for medicine ball slams. Get the right med ball slam.
WEAK THROW
To improve strength and performance, you cannot throw weakly. Ensure your lower body and core engage thoroughly before attempting to raise and slam the ball.
CONCLUSION
The easiest way to nail the medicine ball throw is going slow on weight. Start with a lightweight, and gradually increase it once you attain the fitness it requires to handle a heavier medicine ball.
