How to Do
How to Do Catch, Squat, and Throw Medicine Ball on Foam Roller
Catch squats and throw medicine balls on foam rollers should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the catch squat and throw the medicine ball on the foam roller.
Beginning
Beginning Catch
1. With the Foam Roller facing downwards (flat side to the floor) activate the core and buttocks by drawing the navel towards the spine and squeezing the buttocks.
2. Step onto the roller and stand upright with feet approx. shoulder width apart.
Movement
Catch Movement
1. With your core and buttocks activated, lower your buttocks towards the floor as though you were sitting in a chair.
2. The squat should be controlled in both the descending and ascending phases.
3. Squat as far down as you feel comfortable.
4. Catch the ball, perform the squat, toss the ball back, and repeat.
5. If compensations are obvious (Turning the sole of the foot away from the body, external rotation, rolling the knees in or out, or asymmetrical shifting of the lower back-pelvic-hip area) then stop the exercise and return to a more appropriate exercise. Remember don't train in a poor movement pattern; this leads to dysfunction.
6. Movement on the roller will be inevitable, this is not compensation.
Benefits
Catch Benefits
The lower-body muscles your quadriceps, glutes, calves, and hamstrings are targeted during the squat portion of the exercise, while the chest, back, shoulders, and arms are strengthened during the throw segment. The entire activity engages the core and increases heart rate.
Exercise Aliases
Foam Roll Squat, Medicine Ball Throw, How To Do Squats on Half Foam Roller, Squat Variations, Medicine Ball Squat, Med Ball Exercises.
