STRENGTH TRAINING

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Medicine Ball Soccer Throws

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Work toward a World Cup physique by throwing a medicine ball toward the ground, then catching it and bringing it overhead. Your abs support the movement of your shoulders; your upper back sustains the moving weight in your hands.

Muscles Worked
Back (lats, rhomboids), Core

Starting Position
Grasp a medicine ball in both hands and stand with feet shoulder distance apart and the ball held straight overhead, with arms extended (see Photo 1).

Exercise

  1. From the starting position, keep you arms straight as you use a powerful throwing motion to reach forward and down with both arms, throwing the ball at the ground. Use your lats to generate the power for pushing the ball downward (see Photos 2 and 3).
  2. As the ball bounces off the floor, catch it with arms extended, and immediately bring your arms straight up overhead, controlling your upward motion as you return to the starting position (see Photos 4 and 5).
  3. Immediately upon reaching the starting position, once again throw the ball toward the floor to begin the next repetition.
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.