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4 Med Ball Positions You Must Try

June 22, 2017
3 minute read

4 Most Useful Med Ball Positions:

Hi guys! It's Travis here today. Today we're going to talk about some of the different positions you can use a medicine ball in. You can hold a medicine ball in 4 different movements whether it's squats, lunges, walking, or whatever it may be in which you can carry weights.

Position number 1:
The first position we're going to look at is probably the simplest of the positions which are up into the shoulder. You can either do it with a large medicine ball or a smaller medicine ball, and you'll see the difference between the pattern of the movement and the challenge of the movement because obviously, some are better and easier such as the smallest medicine balls compared to the larger ones.

So you'll get the weight up and under the shoulder. When you're up, obviously the weight is on one side, you're having to use the core a lot to keep balanced and steady and whether or not you're doing a lunge, if you're lunging backward, you're just constantly fighting not to tip over. So that will be the first position.

Position number 2:
So, we've got it on the shoulder, that one will expand with the lighter medicine ball as well the heavier medicine ball. From there, and extending your arms in front of you drop down the med ball onto your forearms and hold it with your arm, forearms and hand at 90 degrees from your body. This is one of the most challenging ones. The reason this is challenging is because the weight is sitting on your chest. It'll be harder to breathe, harder to move. So in that position, as you go from the side, the weight is sitting in the crook of your arm. From there you do squats, your lunges or even your loaded carries. Again this one works well with a bigger medicine ball.

Position number 3:
Another position is the bear hug. You position the medicine ball lower in your chest, more sitting on your stomach and you hug the balls with both arms overcrossing and almost grabbing opposite elbows, from there you do squats, your lunges or even your loaded carries and all those sort of things from there.

Position number 4:
And the last one we'll look at, is the goblet position. The Goblet Position I find the easiest ones apart from the shoulder position with the weight in the hand underneath. Other reason this is a bit easier is the weight is not on your chest or on your stomach. It's just easier to breathe, easier to stand. It's less challenging through the back muscles. It's probably the most common you're going to use. It works quite well with a smaller ball and a larger ball for most movements. It's a really good position to start your presses or as a finishing sort of position.

The Goblet is probably the most common one because It's centered, you're not fighting to stay upright like the shoulder position. So that's the one you'd probably use the most in Bootcamps or personal training sessions.

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About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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