Name: Power Chop Medicine Ball Smash
Uploaded: 2023-04-26T01:02:06.000Z
Duration: 3 min 57 s

English captions

https://stream.mux.com/R1ui02KzPJgh9kWb02cfRMgdOlJSEUdsooXGfgm3s7LIA.m3u8

Learn how to properly perform the power chop medicine ball smash in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on form, trunk sequencing, and force production (including progressions and regressions) to safely develop core strength and power. Enhance speed, full-body coordination, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to build explosive trunk power, improve movement efficiency, and master this high-velocity medicine ball drill.

Introduction to Power Training for the Back

Demonstration of the Chop Pattern Exercise

Key Techniques for Maximizing Velocity

Guidance on Form and Stability During Power Production

Best Practices and Recovery Time Between Sets

Power Chop Medicine Ball Smash

This is Brent president of B2C Fitness, and in this video we're doing more power training for the back. We're working on a chop pattern, or a ground smash pattern. We're going to try to increase the amount of velocity we can produce in those large muscles of our back, being our lats as well as some of the musculature of our anterior kinetic chain. I'm gonna have my friend Vinnie come out and help me demonstrate this exercise. It is an exercise that I see kind of incorrectly performed if your goal is increased velocity. He's going to grab this medicine ball now we've chosen a medicine ball that is not incredibly heavy, although vinnie is a very strong and powerful individual. The idea here is not to see how much weight he can lift, its to ensure that we increase velocity throughout this kinetic chain. If I'm going to get in amortization phase out of this exercise I need to put a stretch on his latissimus dorsi, as well as his anterior kinetic chain, and then I need to turn that around as fast as I can. In this exercise that stretch happens up here. Now I see a lot of people hesitate in this position, we're not going to do that. This is going to be where the quick turnaround happens. So then he's going to start with a ball down here, he's going to lift up, and the goal is going to be to spend as little time in this area right here, and throw it back down as fast as he possibly can. Now one note of caution here guys, all of our kinetic chain checkpoints should be in a line. Things start to fall apart generally when people are lifting up they tend to get really really hyper-extended. This is not -he's dramatizing this more than I see in most gyms, but we do see this incredibly extended position that is probably not a safe position to be in. I'm going to have Vinnie think of more lifting straight up, and then coming straight back down with it, throwing the ball slightly forward, so it doesn't hit himself in the face. All right you ready Vinnie? So what I'm gonna have you do is you're going to start down here, I want you to load as fast as you can, spend as little time up here as you possibly can, and then try to bounce it over my head. Here, quick turnaround, bounce it over my head. Nice, nice. You just scared the heck out of me, good job. All right so let's try a little bit more up. I want you to try to get a little bit more stretch out of your kinetic chain, so you kind of stopped here, I want you to reach up, boom. Over my head. Nice, nice. Let's try that again. This time just like any other exercise guys, he started losing his form after he threw the ball. I want good stability, good form. If he's thrown with perfect form, he should be able to stabilize that at the end. So after you throw I want you to 'stick' the landing. Good, a little faster on that turnaround on top. You ready -and now we're going to really start just working on that power production. That's what I'm talking about good job. Again, good. You can reach down just a little bit more if you need to, up, nice, nice, one more. Good, that was pretty good, he lost a little bit of velocity, we can see the height starting to come down on the ball. That's the end of Vinnie's set. I know Vinny could throw this thing another 20 times it's not particularly heavy, but remember what we're working for. We're working for maximal velocity. So this would be one set. I would give him his two to five minutes rest for his back, that doesn't mean I'm not going to go kick butt and get his chest or his legs involved in between sets. That'll give his back to 2-5 minutes rest, so we can come back and get maximal velocity again. I hope you guys enjoyed this exercise, watch your kinetic chain checkpoints. Make sure you're paying attention to where your amortization phases at, and get as much power as you possibly can.

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Start by having your client/patient assume a stance with feet shoulder-width apart.

This exercise starts with the client/patient in a form similar to a 

, with hands gripping a medicine ball on the ground between the client/patient's toes.

Address any deviations in cervical or thoracic alignment ("head back with chin tucked" and "reaching with the top of the head as if trying to get taller" are often helpful cues).

Have your client/patient quickly lift the ball overhead by thrusting the pelvis forward, the body erect, and the arms upward, as quickly as possible. This initial movement is the quick eccentric load (pre-stretch).

Cue your client/patient to reduce the time spent in the amortization phase (top position) by snapping from the eccentric phase to the concentric phase as quickly as possible (no pausing at the top).

The ball should be thrown down and forward with as much speed as possible, by extending the shoulders and elbows, crunching, and descending into a squat position (cue your patient/client to use their whole body). Allow the arms to continue swinging past the legs after the ball is let go to ensure follow-through.

Note: It is important that the ball is not thrown "straight down". Medicine balls can ricochet off the floor very fast, and a ball thrown straight down is likely to ricochet back into the face, while the face is still moving toward the ground, potentially doubling the force of impact. An impact with that amount of force can be very painful and potentially dangerous.

Prepare for the next repetition, and repeat.

Weight of ball (remember, max velocity must be maintained)

Power Chop Medicine Ball Smash

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