Instructions
Preparation
- Stand straddling seat and facing away from ball ramp with
hips and knees slightly bent. Hold medicine ball with both hands.
Execution
- Rotate body to highest side of ball ramp. Place medicine
ball on ramp. Release ball and turn to opposited side. Grasp
ball as it travels to other side. Continue to transfer ball to
highest side of ball ramp and catch it on opposite side. When
finished, adjust ramp to opposite incline and repeat movement
in opposite direction.
Comments
- Start slow, gradually increasing ramp incline, speed, and
range of motion. Using heavier ball will also increase difficulty
of exercise. Perform prescribed repetitions or time. Since hips
are slightly bent, some hip adduction / abduction occurs along
with internal / external rotation. See Medicine
Ball Standing Twist with partner. Also see Spot
Reduction Myth.
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Classification
Force (Articulation)
Dynamic
- Knee
- Hip
- Spine (Thoracic, Lumbar)
- Scapula & Clavicle
- Shoulder
Static
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