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Power Medicine Ball Shoulder Press

Power your shoulder press exercises with a medicine ball and get the best results. Quick and efficient, strengthen your shoulders for bigger gains with our in-depth video tutorial today.

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Transcript

00:00 - 00:04This is Brent of the Brookbush Institute coming at you on a cold New York day to give you more power
00:04 - 00:08exercises. In this video we're going after the shoulders. If I'm talking about
00:08 - 00:14power, we're not talking about just more load or more stability, we're talking
00:14 - 00:19about more velocity. I want more speed, that's what power exercise is all about.
00:19 - 00:23These exercises are going to have slightly different cueing than we would
00:23 - 00:27for some of the other exercises we've talked about where we're just trying to
00:27 - 00:30lift weight, or we're trying to increase stability. I'm going to have my friend
00:30 - 00:35Mike Tierney come out and help me demonstrate this exercise. Now, first
00:35 - 00:38thing first, he's going to get his kinetic chain checkpoints lined up. His feet are
00:38 - 00:43parallel to each other, the feet are underneath his hips, his knees are in line, he's got
00:43 - 00:47great posture in his upper body and he's drawn-in. Now, mike has already set up his
00:47 - 00:48distance. We practiced this a couple of
00:48 - 00:51times and you will see, when you do
00:51 - 00:55this shoulder press power movement, it kind of takes a couple tries to figure
00:55 - 00:58out how far you should be away from the wall so the ball doesn't bounce back
00:58 - 01:03behind you, instead it keeps landing just right in front of your face. Mike's
01:03 - 01:05going to grab this ball. The first thing we're going to need to work on I'm
01:05 - 01:11willing to bet, is keeping his body soft. This isn't like a shoulder
01:11 - 01:15press where I want you totally static from waist down. It's okay for him to
01:15 - 01:20bend his knees and use a natural motion that includes some of his lower body.
01:20 - 01:25Some of that extra strength from his lower body will help get the power out of this movement.
01:25 - 01:30After we get that first one off, I'm willing to bet that learning how to
01:30 - 01:33catch the ball is going to be the hardest thing we have to do, which is
01:33 - 01:37something that is often forgotten in power exercise. Let me go ahead and
01:37 - 01:45see your first rep here Mike, good. Notice first, go ahead and
01:45 - 01:49stop for a second here, you can kind of hear that catch, you can hear his hand
01:49 - 01:53slap the ball. It's a little cold out here which makes it a little tougher, but
01:53 - 01:58what I want Mike to do is catch like he's catching an egg. I don't
01:58 - 02:02want him to break that egg, I want it to be super soft so that I know he is
02:02 - 02:07eccentricly decelerating as efficiently as he possibly can. Let's try
02:07 - 02:13that one more time to let you concentrate on the soft catch. Much better!
02:13 - 02:17Now, assuming that I'm getting that eccentric deceleration
02:17 - 02:23efficiently, we can work on the big cue in power exercise, which is the
02:23 - 02:28amortisation phase. That is that quick turnaround from eccentric to
02:28 - 02:33concentric that allows me to use stretch reflex, and the stretch in his connective
02:33 - 02:40tissues, to add to the concentric force produced by his shoulder complex. Now
02:40 - 02:45Mike is going to catch softly and try to turn around at the bottom, which is here,
02:45 - 03:00as fast as he can. Are you ready? Catch soft, turn around quick, - good!
03:00 - 03:05Just one cue, you can kind of see the ball coming back and forward, you need to
03:05 - 03:09be careful to set up a marker on the wall that you're using so that you
03:09 - 03:14have an aim. This will also have to do with how many reps we're going to do for
03:14 - 03:18this exercise. Remember, since this is power training, it's not reps until
03:18 - 03:23fatigue, it's reps until we stop getting maximal power production. So, once he
03:23 - 03:27couldn't hit that mark anymore, the set is over, even though he could
03:27 - 03:31probably throw the ball ten more times. Let's try that a couple more
03:31 - 03:34times, trying to be consistent. Let's hit that white brick right up there. Are you
03:34 - 03:42ready? Go. Nice! Catch soft, up quicker...
03:44 - 03:48and we're starting to slow down just a little bit, so that'll be the end of that
03:48 - 03:51set. Then we take our two to five minutes to rest. That doesn't mean that we can't
03:51 - 03:56turn this around and do a back exercise followed by a leg exercise and keep
03:56 - 04:00things moving, we just need to give his shoulders rest. We could progress
04:00 - 04:04this exercise in a number of different ways. We could set the mark even higher
04:04 - 04:10if we started getting to a plateau in height, we then could consider increasing
04:10 - 04:14the weight of the ball. We could also increase the stability and work on
04:14 - 04:19reactive stabilization by just going on one leg. We'll show you guys a couple
04:19 - 04:23of those. Alright, one-legged medicine ball shoulder press. Ready?
04:23 - 04:25-I am.
04:25 - 04:27Hit it.
04:27 - 04:32Let's get six. You can get higher than that, come on! Turn around faster, catch soft,
04:32 - 04:36turn around fast. You can see it gets very challenging to keep that
04:36 - 04:40amortisation phase and keep that power production when you're also working for
04:40 - 04:45stability. You can go for max power and increase the height, you could
04:45 - 04:49probably go for some level of endurance by setting a mark and going for reps, you
04:49 - 04:53could also go for stability by challenging them going on one leg or one
04:53 - 04:57leg with a stability device such as an Airex pad. I hope you enjoyed this
04:57 - 05:02exercise, I hope you enjoy the progressions, have fun!

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