Medicine ball tosses: technique * Crossfit

Crossfit exercises

8K 0 01/25/2017 (last revision: 04/21/2019)

The Wall Ball is an exercise borrowed from boxing and is now actively used in CrossFit.

What muscles are involved in the work and what does this exercise give?

In the process of performing medicine ball throws at the target, the most important muscle groups for percussion martial arts work - the muscles of the legs, front deltas, pectoral muscles, triceps, intercostal muscles, oblique and rectus abdominal muscles.

Regular execution of the described exercise allows you to coordinate the work of the muscles involved in the exercise so that your direct punch with your hand acquires maximum accuracy, sharpness and strength. Plus, due to the fact that several muscle groups are involved in the movement at once, in a rather dynamic style, you burn a large number of calories per unit of time. If your goal is to lose weight, this exercise is for you, with a surplus calorie balance, you can build up the mass of the muscles of the arms and chest, acquiring sufficiently functional muscles.

Exercise technique

We stand opposite a sufficiently strong wall or a specially equipped complex with a target. Feet are shoulder-width apart, knees slightly turned to the sides, toes point in the same direction as knees. Hands hold a medicine ball in front of the chest so that the shoulders are pressed against the body, the ball touches the chest in the solar plexus region. Next, we perform squats - we sit down as low as possible, bend our knees at an angle of more than 90 degrees, while trying to sit down in a controlled manner, keeping the tension in the leg muscles. Thus, we accumulate kinetic energy in the lower limb.

We rise from the squat due to the powerful extension of the knees and hip joints, at the same time we push the ball away from the chest, throw it into the wall above eye level.

The medicine ball bounces off the wall, catch it with our hands while bending the elbows, cushion the impact to the elbow joints, and lower ourselves back to the squat position.