Versatile, comfortable and easy to use in different kinds of exercises, the Giant Medicine Ball (also called Wall Ball) plays an important role in the world of functional training and athletic preparation thanks to its characteristics and the various possibilities of application.
In recent years, in fact, they are increasingly used in functional and athletic training programs and as a preparatory approach for weightlifting exercises. Unlike other models (such as code 0490-0493 or codes 0495-0498), Giant Medicine Balls are soft and this makes their use easier, safer and more challenging. In addition, this feature makes them extremely useful as an unstable base of support to improve proprioception and activation of the deep muscles of the body.
In order to fully take advantage of this tool, try these 5 total body exercises that you can do anywhere with a Giant Medicine Ball:
1. Forward lunges with trunk rotation
Starting from a standing position and holding the Giant Medicine Ball with both hands at chest height, perform a forward lunge and then a trunk rotation on the same side. While doing this exercise, think about activating your Core: in this way you will keep a stable position and avoid overloading or compensatory movements that could cause back pain.
This exercise is perfect to train legs and upper body in one movement, stimulating coordination, strength and mobility. To increase the difficulty, try keeping your arms almost fully extended during the rotation or perform a jump to change legs.
2. Giant Medicine Ball Thruster
Stand with feet hip-width apart and pointing slightly outwards, as to perform a squat. Bring the Giant Medicine Ball to your chest with both hands, remembering to bring your elbows slightly forward to create a stable base of support. Perform a squat on your knees and quickly extend your legs. Once extended push the ball over your head, performing an Overhead Press. Bring the Giant Medicine Ball back to your chest and perform another repetition.
This exercise is used to improve the power and explosiveness of the lower limbs, because thanks to the fast ascent the ball will receive a big push from the legs. To make it more difficult, try throwing the ball up high after the squat: this exercise will require even more power and dynamism.
3. Plank Elbows on giant medicine Ball
Position yourself with your forearms on the Giant Medicine Ball and stay in this position, creating a straight line between your ankles, knees, pelvis and shoulders. While maintaining this position, concentrate in contracting the abdomen and buttocks: in this way you will keep the pelvis in the correct position, avoiding overloading the spine.
To make it more difficult, try to lift one foot at a time for a few seconds: you will have to concentrate to maintain the position and stimulate the deep muscles of the Core.
4. deficit push-up with rolling ball
Position yourself in a prone position on the floor with one hand on the Giant Medicine Ball and the other on the floor. Keeping the body in line, perform a push-up, trying to get down as much as possible. Push hard and return to starting position, move the ball by rotating it to the other hand and perform another push-up.
Remember to always keep your body in line while performing this exercise, avoiding compensatory movements. This exercise will stimulate the strength of the upper limbs as well as significantly stimulate the pectoral muscles.
5. winshield wipers
This is one of the most difficult exercises for your abs with a Giant Medicine Ball. Lie on the floor in a supine position and rest your arms sideways, with your palms facing the ground at shoulder height. Hold the Giant Medicine Ball tightly between your knees and swing from side to side in a slow, controlled manner. Make movements that are not too wide, remembering to keep your arms and shoulders firmly on the ground.
- Professional athletic trainer and high-intensity training specialist.
- Physical trainer for Cesena Calcio football club for three seasons (2015-16, 2016-17, 2017-18) as strength and conditional coach.
- Fitness consultant as regards training scheduling and the evaluation of the functional training activities, athletic preparation and online coaching.