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3 Total Body Medicine Ball with Handles Exercises

Posted by Rene Harwood on

Russian Twist Exercise 

1. Grasping both of the handles on each side of the medicine ball pick up  and fully fully extend arms in front of body. 

2. Bending slightly at the knees, slowly with the upper body twist to the right with the ball fully stretched out in front of the body. Once you've reached the maximum tension point, pause then move slowly with the upperbody to the left passed centre line until you get to the maximum tension point to the left. 

Keep arms straight with ball fully extended out in front of the body during the whole exercise. 

 

Clean and Press 

1.Start in a standing position with your feet shoulder width apart and your knees relaxed. Once in start position, bend at the knees and poke your bottom as far as you can to the rear. Grasping both of the handles on each side of the medicine ball.

2.Once in position pushing through your feet, up your knees into fully standing position, with arms stretching fully extended above head. Maintain control and balance with throughout. Then return to start position. 

 Repeat this exercise until you’ve completed all repetitions.

 

Wood Chopper 

1.Start in a standing position with your feet shoulder width apart and your knees relaxed. Bend at the knees and poke your bottom as far as you can to the rear. Grasping both of the handles on each side of the medicine ball move the ball to the outside of the body for start position. 

2. Aa you stand up move the ball across the body to the other side, making sure you reach maximum standing position, with arms stretching fully extended above head. Maintain control and balance with throughout. Then return to start position  moving the medicine ball back across the body to the starting position.