How to Do
How to Do Medicine Ball Lunges With Catch and Throw
The medicine ball lunges with catch and throw 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 medicine ball lunges with catch and throw.
Beginning
Beginning Medicine Ball Lunges
1. Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
2. Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
3. Choose a medicine ball that can bounce.
Movement
Medicine Ball Lunges Movement
1. This movement involves a forward lunge with a medicine ball catch and bounce sequence.
2. Start in a standing position - feet together.
3. The partner will be standing at a 45 degrees angle forward and off to the side as shown.
4. Perform a forward lunge; for description see lunge-sagittal in the exercise library with the outside leg furthest from the thrower, always stepping forward.
5. As you step forward, the medicine ball is bounced into the thrower's hands as shown in the video link.
6. Load by decelerating the medicine ball while turning away from the thrower.
7. Simultaneously you step back to the starting position while bouncing the medicine ball back to the thrower.
8. Pay close attention to the video link from the dynamics of the exercise.
9. Perform desired reps and switch sides.
10. Ensure that you are able to decelerate the medicine ball effectively. Watch for excessive forward knee movement or loss of balance.
Benefits
Medicine Ball Lunges Benefits
A medicine ball is frequently used to develop core strength, which entails strengthening the muscles in your belly and back. Through optimal alignment, this aids in balance, posture, and general wellness.
