Working out with a partner can really add to your training experience. Your training partner can encourage you to work harder than usual, keep an eye on your exercise form and help to keep you motivated. One of the best ways to work out with a partner is by using medicine balls. Medicine balls lend themselves very well to partner workouts as many exercises involve throwing or catching.
Medicine Ball Situp and Throw
Although this exercise can be performed solo by throwing the ball against a wall, it is much more effective with a partner. Lie on your back with your legs bent and feet flat on the floor. Hold a medicine ball in your hands. Lower it to the floor behind your head and then sit up and throw the ball to your partner. Your partner should catch and then toss the ball back to you so that you can perform another repetition. On completion, change places with your partner and repeat.
Medicine Ball Chest Passes
The chest pass exercise uses your chest, shoulders and triceps and also targets your core muscles. Stand facing your partner -- there should be around 10 to 15 feet between you. Hold the ball in both hands and adopt a staggered stance. Raise the ball to chest-height and position your hands so that they are behind the ball rather than under it. Extend your arms dynamically and push-pass the ball to your partner. Pass the ball back and forth for the duration of your set.
Medicine Ball Rotational Throws
Targeting your oblique or waist muscles, rotational throws replicate the throwing action used in rugby as well as the hitting action used in hockey. Stand side-on to your partner with your feet wider-than shoulder-width apart -- you should be around 15 to 20 feet apart. Hold the medicine ball in both hands. With your knees slightly bent, lean forward from your hips until your body is inclined to around 80 degrees. From this position, and with your arms extended, twist your torso away from your partner to "wind up" and then turn your your upper body to launch the ball to your partner. Your partner should catch the ball and return it to you in the same fashion. On completion, turn around and perform the same exercise on the opposite side.
Back to Back Twists
Back to back twists can be performed seated or standing and target your obliques as well as promoting spinal mobility. Sit or stand with your back touching your partners back. With a medicine ball in your hands turn to your left as your partner turns to his right to meet you. Pass him the medicine ball and then quickly turn to the opposite side to receive the ball. Circle the ball around your bodies in one direction for a prearranged number of repetitions and then repeat the exercise so that the ball travels the opposite way.
References
- "The Great Medicine Ball Handbook: The Quick Reference Guide to Medicine Ball Exercises"; Michael Jespersen and Andre Noel Potvin; 2007
- "Strength Ball Training-2nd Edition"; Lorne Goldenberg and Peter Twist; 2006
- "Medicine Ball Training: A Complete Book of Medicine Ball Exercises for Coaches of All Sports"; Z. Tenke and A. Higgins; 1994
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