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When it comes to equipment in the gym, medicine balls have stood the test of time . The reason is simple: they are effective training tools. You can use medicine balls in a variety of ways to increase strength, explosiveness, and power, improve your stretch shorten cycle, and add extra challenges to your workout routine. You can’t deny that medicine ball exercises are a great addition to your strength-training program .

Medicine ball exercises to build muscle

Using medicine balls in your exercise program will not only help you with your overall range of motion, but also increase your dynamic flexibility . An increased range of motion allows you to utilize more muscle fibers in your workout as well as during your sport programs.

Medicine balls are also used for plyometric movements for the upper body

. This is the best way to improve your upper body stretch shorten cycle, effecting your ability to catch, throw, strike, and swing with greater force and control.  Plyomtric training also requires you train for explosiveness. The more explosive you become, the more weight you are able to lift because you recruit more muscle fibers during your training.

Medicine balls are also used for many great abdominal exercises . If you are training hard, you want to add weights to your abdominal training without resorting to cable machines or other machines that require you to lie in a static position. Simply put, these balls are a great way to increase your ab workout intensity .

Medicine ball exercises to burn fat

Using medicine balls during circuit training will help you burn fat fast . Full body plyometric movements that require explosiveness will keep you in the fat burning state longer by recruiting more energy from your fat stores.

Planning your training program to include medicine balls

Whether you workout at the gym, or in your home, medicine balls offer a variety of great exercise to incorporate into your weekly workout routine. Below are some guidelines to follow when training with medicine balls :

·       Make sure to always warm up properly to avoid injury .

·       Make sure you fully understand movements before attempting to execute them.

·       Medicine ball exercises performed with a partner require both parties fully understand the method of execution

·       Make sure your medicine ball exercises precede a high intensity workout

·       Select a ball weight that challenges you, but is not to heavy as to cause injury or improper movement

·       Quality of movement exceeds quantity of movements.

·       Always start with lighter weight balls when learning to execute a movement before moving onto heavier weights

·       You have to make sure that you have proper discipline when using medicine balls because of the dangers of injury when using them

Medicine ball exercises

Lower body:

·       Diagonal chop

·       Squat

·       Single leg squat

·       Lunges

Upper body:

·       Push ups

·       Slams

·       Wall pass

·       Hammer throw

Abdominal:

·       Overhead lateral flexion

·       Russian Twist

·       V-ups

·       Crunches

·       Weave-throughs

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