The medicine ball has been around forever, but most guys don’t know what to do with it, besides holding it against their chests during situps. Even a light ball can deliver an intense workout that burns fat and builds athletic power.
HOW IT WORKS
The med ball can be used to replicate various Olympic weightlifting exercises, and it makes performing them much simpler. These burn calories and build speed, which is helpful if you’re interested in being competitive in backyard pickup games. In fact, the med ball is probably the most useful tool for developing explosive strength because it’s meant to be thrown as hard as possible.
When you toss it, you teach your body to accelerate without braking itself for safety. Imagine a bench press done explosively—your shoulders must slow it down at the end of the range of motion or they risk getting torn out of their sockets by the speed. The ball allows your body to “let go” safely because, well, you actually let go. A med ball can also be used to create an unstable surface, such as by doing pushups on it. The dome shape forces you to stabilize your body more or risk taking a spill, and that means more activation of the abs.
Perform the exercise pairs (marked “A” and “B”) as supersets, so you’ll complete one set of A and then B before resting. Repeat until all sets are complete and then go on to the next superset.
THE WORKOUT >>> [PAGE 2]