Building core power is essential for sports performance – weekend warrior style or otherwise. We have a couple Medicine Ball favorites that will add power to all of your motions by improving explosive movement capability through your core.
Medicine Ball Core Power Exercise #1… The Medicine Ball Slam
With feet just beyond hip width apart, take the medicine ball over your head and slam it straight down on the floor in front of you. Catch the ball and repeat. To make it more challenging, pick up your pace. Repeat for 10 to 15 reps.
Medicine Ball Core Power Exercise #2… The Medicine Ball Oblique Slam
With feet just beyond hip width apart, take the medicine ball above your head. Rotate to the right as you slam the medicine ball down just outside of the right foot. Catch the medicine ball, bring it over your head – back to the start position, rotate to the left and slam the medicine ball down just outside of your left foot. That’s one rep. Repeat 5 to 8 times.
With both of these exercises, it is ESSENTIAL that you use your ENTIRE body. I sometimes see people that are new to the exercise at our Brooklyn fitness bootcamps attempting to use just their arms – this defeats the purpose of a the core power exercise – to develop explosive force. You will be using your arms, but you will also use your legs and your CORE.
Have you tried this exercise? Let us know how it went. Love it? Hate it? Leave a comment…