Crossfit exercises
6K 0 03/14/2017 (last revision: 03/22/2019)
Slam ball over shoulder is an exercise with which you can boost the intensity of your workout to unprecedented heights. Despite the seeming technical simplicity, throwing the ball over the shoulder requires a huge amount of energy and complete dedication in the process of execution, then you will achieve a combination of aerobic and anaerobic loads. In such a case, the benefits of your CrossFit training will multiply, and you will increase your endurance, explosive strength and coordination. Throwing a medicine ball over the shoulder simulates the performance of similar wrestling techniques, therefore, its regular implementation will not only increase your speed-strength qualities, but also give you additional confidence in your own abilities.
The main working muscle groups are the hamstrings, the extensors of the spine, the deltoid muscles, the biceps, the rectus and oblique abdominal muscles.
It should be noted that when performing this exercise, there is no maximum contraction and stretching of the muscles we need. Therefore, do not expect it to help you gain impressive muscle mass. Rather, on the contrary, such aerobic exercise fully reveals its benefits during periods of weight loss or drying, when we need additional calorie expenditure to accelerate fat burning processes.
Exercise technique
The technique of performing a throw of a medicine ball over the shoulder consists in the following algorithm of movements:
- Stand in front of the medicine ball, sit down slightly, take your pelvis back a little. Lean forward and grasp the shell tightly with both hands. Create a small lordosis in the lumbar spine to protect yourself from unnecessary injury. It makes no sense to use an athletic belt. The weight of the medicine ball is not large enough to significantly increase intra-abdominal pressure and lead to the formation of an umbilical hernia.
- Begin doing something like the classic deadlift, keeping your back straight and looking forward. The movement should be carried out in an explosive manner. The faster we perform the lift, the easier it will be for us to throw the ball over our shoulder and the more reps we can master in one approach.
- Pull the ball up slightly (approximately to chest level) with the effort of the deltoid muscles and throw it over your shoulder. After that, turn around, lift the sports equipment and do the same, but throwing it over the other shoulder.
Crossfit training complexes
If you have sufficiently mastered the technique of performing a medball throw, then you can safely include complexes containing a ball throw over your shoulder in your crossfit training program. We bring to your attention some of the most popular ones.
