Medicine ball exercises are a great way to develop explosive strength (because the medicine ball is a light resistance, you’ll target your ability to rapidly generate force throughout a movement without a heavy barbell.) They also help you tap in to different planes of motion through twisting and throwing.
Do 2-4 sets at 5-8 reps at most. Because this is an explosive exercise, too many reps will fatigue you and activate the wrong muscle fibers. Once you feel like you’re slowing down, stop.
How to do it:
Hold a medicine ball at chest-height and stand facing a wall. Stand shoulder-width apart with your toes slightly out. Start the movement by sitting backwards and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels, keep your knees apart, and explosively throw the medicine ball up on the wall. Once it bounces off the wall, catch it and immediately repeat the movement.Back to top