Vishy Dadsetan

Slam Medicine Ball -  Add a rope to anything and your fun factor jumps. A tree is a tree until you hang a rope to it and swing over and jump into a cool pond in a hot summer afternoon.

Medicine ball is great. But add a rope to it and your definition of aerobics and fun may change to Oh My God, what did I get myself into?

Don’t get excited yet.

Lets take it from the top, slowly.  When you rotate your body, you engage your core. Rotate your body fast enough to get a good hard slam on the wall or on the ground, your core engagement goes through the roof. Keep this up for a few minutes and your lungs can go on fire. In a good way.

But all is not well in the land of Oz. The wizard has some tips for you.

Trunk rotation comes from six major and distinct points. Your ankle, then your knee, then hips, your lower part of your spine, your upper part of your spine and your neck. In the rotation with slam medicine ball, you also engage your shoulder joint.

Wow, leave it to me to change a simple exercise into a complicated affair and take all the fun out of it.

Why do I do this?

I have seen too many injuries that could be prevented with a bit of understanding. And believe me, injury is not fun at all.

So, stay with me.

Slam Medicine Ball Rotation Tips

Out of the six possible rotational points, only two are really designed for rotation. Your upper part of your spine and your neck. If you force rotation to other points you can strain and possibly injure them. At the very list you create weakness.

To create rotation awareness, you really need a coach, but do the following exercise very very slowly and with minimal force.

Stand  with feet hip-width apart. Tighten your body from ankle up and then rotate slowly only allow rotation at your ankle. You’ll notice that your ankles don’t like this at all.  Now allow your knees to follow but keep your hips and torso in the same line. This shifts the rotation to your knees and they will begin to protest. You get the picture.

The only productive rotation comes from keeping your ankle, your knee and your hip aligned and more or less locked and rotating your shoulder to engage your core.  A simple way of doing this is to use your slam medicine ball on a seated position with your knees bent and your heels on the ground or better yet your feet off the ground to allow free movement if the ankle and knee.

In a standing position unless you learn how to rotate your feet as you slam, you risk injury.

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