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JoeTraining Series: Score for your core with the medicine ball catch

By RealJock Staff

RealJock proudly presents this four-month series of weekly training clinics with Steve Lischin of Joe Training. Joe Training represents some of New York City's most sought-after and respected personal trainers, including Lischin, a former competitive bodybuilder whose celebrity and professional athlete clientele come to him to build the strong, healthy, and beautiful bodies they need for their careers. Each week, Lischin gives us detailed description of one of the seminal exercises from his workout plans. You can browse through these exercises to learn proper form and technique, then incorporate them into your own workout routine. Be sure to keep your eye out for interesting variations on exercises you haven't seen before, and learn about the pitfalls you need to avoid to prevent painful injury.

"It might be a little old school, but the medicine ball catch is a great way to work the core," NYC trainer to the stars Steve Lischin said. "It's also a fun way to exercise with a buddy." Lischin encourages athletes to incorporate this type of core training into their routine to prevent injuries. "This is great for sports-specific exercises," Lischin said. "Many sports incorporate this motion, like basketball, tennis, soccer, football and golf. Injuries occur in this kind of rotation because these muscles are not necessarily trained for that kind of movement."

Choosing your weight is key. For beginners, start out light and move up as you increase your comfort with the motion. “If you are just starting out, use an eight-to-10 pound medicine ball," Lischin said. “For the advanced ballers, hurl 10 or 12 pounds." MUSCLES WORKED
Core abdominals

Face your workout buddy. One of you will throw the medicine ball, when the other catches the ball, catch it to the side and rotate your abs to the side of the ball. “Keep your center of gravity low and pivot at the waist so you don't put any torque on the knees," Lischin cautions.

If you don't have a buddy, you can do the motion of catching while holding the medicine ball to engage your core muscles. "It's more challenging with a friend," Lischin said. "Plus it's a great way to make a new one.

Representing New York City's most highly sought personal trainers, Joe Training provides individualized training, yoga, and nutrition counseling to people who want to maximize their physical and mental well-being. Whether its clients want to boost their current training or yoga practice, get in shape for a special occasion, gear up for a sports event, or start a new fitness program, Joe Training identifies the most suitable coaching expert to get them there. Learn more about Joe Training's individualized counseling services at

Steve Lischin has over 20 years experience as a private personal fitness instructor and nutrition counselor. A former bodybuilding champion with a masters degree in nutrition and certification from the National Academy of Sports Medicine, Lischin's clientele includes professional athletes and teams, as well as actors and celebrities gearing up for major motion pictures and events. In addition to providing expert personal training services to his clients, Lischin has created and managed several in-house personal training departments in major health clubs in New York and New Jersey, including World Gyms of NYC. He can be reached on the web through