Medicine Ball Sit-up

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Instructions Preparation Facing partner, sit on floor less than 1 meter apart with knees bent. First individual holds medicine ball with both hands. Execution First individual lies back with ball overhead and taps ball to floor. Individual immediately throws ball to partner from over head and sits up. Partner catches ball in front of head and repeats steps. Continue to volley ball back and forth. Comments Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or time. See Spot Reduction Myth. If upper back does not come completely down at end of movement, abdominal muscles may only be isometrically involved in exercise.

Classification  Utility: Plyometric  Mechanics: Isolated  Force: Pull Force (Articulation) Dynamic Spine (Thoracic, Lumbar) Flexion Hips Flexion Shoulder Extension Scapula & Clavicle Downward Rotation Elbow Extension Static Shoulder Flexion Transverse Flexion Elbow Extension