The Best Athlete-Inspired Medicine Ball Circuit for Strength and Power

STRENGTH TRAINING is synonymous with lifting heavy. It’s efficient, but it surely’s not the one approach. You can get lots sturdy by shifting lighter weights at excessive velocity, says Ryan Hopkins, co-founder of Soho Strength Lab in New York City. This trio of no-slam medication ball strikes is proof. Borrowed from basketball conditioning exercises, you’ll preserve management of a six- or eight-pound medication ball all through to have you ever accelerating and decelerating in fast succession, thus recruiting extra muscle mass. Do these to kick off a lifting day for muscle activation and strengthening.

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Stab Step

Works the rectus abdominis, obliques, and hips.

Start with comfortable knees, holding a medication ball in entrance of proper pec, shifting weight in proper foot. In a swift, fluid motion, step left foot to the aspect right into a shallow squat, and snap ball to left pec, left elbow again. Reset and repeat. Do 2 or three units of 6 reps per aspect.

Justin Steele for Men’s Journal / Shutterstock

Split-Stance Head-to-Hip

Works the shoulders, pectorals, torso, hips, and legs.

Start in a break up stance, proper leg ahead, left leg again and knee off ground, holding medication ball beside proper cheek, to begin. Snap ball to left hip. Reset and repeat. Do 2 or three units of four reps per aspect.

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Justin Steele for Men’s Journal / Shutterstock

Drop Squat With Fake Slam

Works shoulders, decrease again, butt, hamstrings, quads, and abs.

With toes hip-width aside, attain medication ball overhead, standing on balls of toes, to begin. Quickly drop right into a excessive squat, medication ball to chest. Reset and repeat. Do 2 or three units of 6 reps per aspect.

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