Throwing the ball on the floor

Crossfit exercises

7K 0 31.12.2016 (last revised: 01.07.2019)

Throwing a ball on the floor (Slamball) is a functional exercise that is a powerful force with the whole body and has an explosive nature. As a rule, it is used as part of complexes to increase the overall intensity of the workout, as well as additional stress on the legs, spinal extensors and muscles of the shoulder girdle. The exercise is also simplified by the fact that it does not require any additional equipment, except for a fitball and a flat floor.

The exercise is performed with light weight, so there is practically no risk of injury. But nevertheless, do not neglect the warm-up, approach the execution of throwing the ball on the floor already warmed up. Pay special attention to the warm-up of the lower back, perform several sets of hyperextensions before throwing. Although the movement is simple enough, it is still explosive, so this way you reduce the risk of injury to almost zero.

Today we will look at the following aspects related to this exercise:

1. Why should you throw the ball on the floor;
2. Correct exercise technique;
3. Crossfit complexes containing exercise.

Why do you need to throw the ball on the floor?

This exercise contributes to the development of explosive strength in almost all large muscle groups in our body, and also develops a sense of balance and coordination well. In addition, doing it, we get a decent aerobic load and train the main muscle of our body - the heart.

For beginner athletes, it can be used as an alternative to the push bar or thrusters, the load is of a similar nature, while technically throwing the ball is much easier and does not require lengthy "honing".

The main trump card of this exercise is to inflate the rhythm of the workout and increase the intensity.

The quadriceps, glutes, extensors of the spine and deltoids are involved, but the stress from this exercise is not enough to gain muscle mass in these groups. But with the help of it you can “accelerate” your workout well and force your cardiovascular system to work properly, burn extra calories or just diversify your training process a little.

The technique of throwing the ball on the floor

Choose a fitball that you can easily hold in your hands. It is recommended to start with the lowest weight and use heavier balls over time. If you are uncomfortable holding the ball in your hands, use chalk, this will increase the grip strength with your open palm.

1. Take a starting position: legs are slightly wider than shoulders, toes are slightly turned to the sides, back is straight, gaze is directed forward. The ball should be on the floor, slightly in front of you. Leaning slightly forward, sit down and grab the ball firmly with both hands.
2. Raise the ball to chest level, bending your arms and engaging the deltoids, and immediately squeeze it over your head. We fix ourselves in this position for a second, holding the ball in outstretched arms.
   
3. From this position, we begin to throw the ball to the floor. We squat sharply in full amplitude and throw the ball down with force, lowering our arms down and slightly bending our elbows. The pelvis should be pulled back a little, and the knees should not go beyond the toe line. Due to the simultaneous inclusion of legs and shoulders in the work, the movement is explosive and fast.
   
4. If you are using a light ball, catch it with both hands as soon as it starts to bounce off the ground, and immediately lift it to your chest and squeeze it up. If the ball is heavy enough, repeat all movements from the first point.

Watch a short video on the correct technique for performing the exercise:

Crossfit complexes

Below are a number of complexes that contain a throw of the ball on the floor. These complexes are good for both beginners and more experienced athletes, they are all quite simple in terms of correct technique, but they will make you plow properly in the gym and leave the workout in the state of a squeezed lemon.

Here we mainly train the general endurance of the body, the heart rate increases significantly, and there is a good cardio load. So down with dull cardio on treadmills or stationary bicycles, perform similar complexes, and you will not notice how the training process will become much more interesting and varied.

Watch the video: How To Throw The Bowling Ball Straight (November 2024).