Exercise of the Week: Dynamax Ball Sprinting

Posted: September 16, 2012 in Exercises, Thought of the Day, Video

Ok….

A few things before we get started….The video is upside down.  The original video was not like this and for some reason youtube thought it would look better upside down.  Since it took 2 hours to upload to youtube I am leaving it as is, I appologize.  You will be able to see the exercise just fine, especially if you turn your computer side ways ;).

Also, in this exercise I describe picking up the ball in a squat manner….which is what you should do…However, after looking at the video on the first few peformances of picking up the Dynamax ball, I did not follow my own advice.  SHAME ON ME!  Since the video took so long to upload…I am leaving it as is!  Do as I say, not as I do…right?

Anyhow, I hope you like this exercise.  I use this a lot with my basketball players as a way to diversify our cardiovascular exercises and it is a great way to work intervals in.  You can do this for a minute, and take 30 seconds rest.  Also, depending on the length of your sprint, with the thrid leg you get a bit of a rest compared to the other two legs of the spring which have you sprinting with a heavy ball.

Here is the video
http://www.youtube.com/watch?v=LTP0i9b6ZoI&feature=youtu.be

And if you want to buy a Dynamax Ball
https://www.power-systems.com/p-3472-dynamax-medicine-balls.aspx?affId=141044

Also, Thanks to my buddy Doc at athletes performance for pointing something out about my video…not only did I not demonstrate lifting correctly, but I did not discuss a proper lift…So here you go:

In your exercise of the week “Ball Sprints” You emphasize lifting the ball properly from the ground. Can you discuss in greater detail, Things to consider or steps to safely lift and carry heavy objects both in and out of the gym?

Yes, I should have gone into this in more detail. I am still getting comfortable in front of the camera so I tend to forget things. Thank you for pointing that out Doc. By lifting properly, whether it’s a refrigerator, a baby or a Dynamax ball, lifting objects off the ground properly involves flexing at the hips with an upright spine. It is also important to keep your feet flat and push through your whole foot as you lift. Something else to consider when lifting things off the ground or anywhere else for that matter is to keep the object over your center of gravity. The further away from your center of gravity a weight is; the more stress it puts on the joints of the body.

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