Add a medicine ball to jump squats for resistance training. Learn medicine ball exercises for strength training and conditioning in this free fitness video.
Sue Conrad is a personal trainer with a certification through the American Council on Exercise (ACE) since 2001. She currently teaches cardio-kickboxing and trains clients aged 11 to 86.
This clip is a jump squat. This a plyometric exercise so if you have any knee or back issues you may want to stick with a regular squat. You're going to place both hands on your medicine ball. Your feet are going to be a little bit further than shoulder width apart. Now this will also bring the heart rate up so be prepared. You may want to start off with sets of ten to twelve instead of your normal fifteen. Okay you're going to sit back, reach down, keep your shoulders back and head up. Reach down, keep your shoulders back and head up and then you're going to jump up just like you're trying to shoot a hoop. Okay you're going to take the ball, reach it down, relax the neck and shoulders, set it back, and then you're going to jump up in the air. What you want to try and do is keep a nice line between the ball and the ceiling. Okay you should be feeling this in the quads, the hams, the calves and the shoulders and the back. Okay so you're going to go ahead and reach down, make sure your knees don't go forward of your toes, shoulders back and then jump. Reach down, set it back, watch those knees and push up just like you're going to try and shoot a hoop. Make sure you set it back like you're sitting in a chair, shoulders back and jump.
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