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With a 5kg Medicine Ball, you’ll have the power to transform your fitness. Medicine Balls are versatile and can be used for a variety of exercises, like Medicine Ball Sit-Ups, to build your strength.

Benefits of the Medicine Ball

• A medicine ball is frequently used to develop core strength, which entails developing your back and abdominal muscles. Optimal alignment, this aids in balance, posture, and general wellness.
• Studies have demonstrated that medicine ball training can improve throwing and swinging performance better than traditional muscle training. Additionally, since it increases the amount of power produced for exercises like the bench press and shoulder presses, it is helpful for more than just weekend athletes.
• Your upper body and lower body muscles are the focus of medicine ball slams. They strengthen your upper back, core muscles, triceps, glutes, quadriceps, and hamstrings when done correctly.
• Slamming a medicine ball is a good cardio exercise.

How To Do Exercises with Medicine Ball The Proper Way

Start with 2-4 sets of 6–10 repetitions for medicine ball slams. Your ability to keep up a solid technique throughout all sets and repetitions will determine your sets, repetitions, and medicine ball weight.

1. Raise a medicine ball to your chest. Stand with your knees slightly bent and your feet hip-width apart. Your head and neck should be in a neutral position, and your shoulders should be directly above your hips. As though holding an egg beneath your chin, your chin should stay tucked throughout the exercise.
2. Your pelvis should be somewhat tucked in and your ribs should be down. Activate your center.
3. To achieve a sturdy position, distribute your weight evenly and grab the ground with your feet. This starting position should be used for all repetitions.
4. As you bring yourself up onto your toes, raise the medicine ball above your head.

5. Slam the ball down to the ground with force while keeping a tight core, bending your knees and hips as you do so.
6. As you slam the medicine ball, lower yourself until your legs are in a quarter squat position. Your feet should be bearing weight equally. After smashing the medicine ball, allow your arms to go behind your body as if you were about to jump.
7. After the medicine ball bounces, grab it or reach down to the ground to grab it.