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Power Medicine Ball Shoulder Press
Power Medicine Ball Shoulder Press is an intense and dynamic exercise that works to strengthen the shoulders, core, and even the legs. This exercise places you in an athletic stand, gripping a medicine ball, with feet positioned slightly wider than shoulder length apart. With an explosive movement, lift the medicine ball above your head and drive it straight up, keeping your core engaged and feet glued in place. As you reach the top of the exercise, press your arms forward, engaging the shoulders and chest muscles
Transcript
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This is Brent of the Brookbush Institute coming at you on a cold
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exercises. In this video we're going after the shoulders. If I'm talking about
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power, we're not talking about just more load or more stability, we're talking
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about more velocity. I want more speed, that's what power exercise is all about.
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These exercises are going to have slightly different cueing than we would
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for some of the other exercises we've talked about where we're just trying to
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lift weight, or we're trying to increase stability. I'm going to have my friend
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Mike Tierney come out and help me demonstrate this exercise. Now, first
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thing first, he's going to get his kinetic chain checkpoints lined up. His feet are
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parallel to each other, the feet are underneath his hips, his knees are in line, he's got
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great posture in his upper body and he's drawn-in. Now, mike has already set up his
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distance. We practiced this a couple of
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times and you will see, when you do
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this shoulder press power movement, it kind of takes a couple tries to figure
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out how far you should be away from the wall so the ball doesn't bounce back
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behind you, instead it keeps landing just right in front of your face. Mike's
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going to grab this ball. The first thing we're going to need to work on I'm
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willing to bet, is keeping his body soft. This isn't like a shoulder
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press where I want you totally static from waist down. It's okay for him to
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bend his knees and use a natural motion that includes some of his lower body.
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Some of that extra strength from his lower body will help get the power out of this movement.
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After we get that first one off, I'm willing to bet that learning how to
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catch the ball is going to be the hardest thing we have to do, which is
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something that is often forgotten in power exercise. Let me go ahead and
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see your first rep here Mike, good. Notice first, go ahead and
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stop for a second here, you can kind of hear that catch, you can hear his hand
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slap the ball. It's a little cold out here which makes it a little tougher, but
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what I want Mike to do is catch like he's catching an egg. I don't
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want him to break that egg, I want it to be super soft so that I know he is
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eccentricly decelerating as efficiently as he possibly can. Let's try
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that one more time to let you concentrate on the soft catch. Much better!
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Now, assuming that I'm getting that eccentric deceleration
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efficiently, we can work on the big cue in power exercise, which is the
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amortisation phase. That is that quick turnaround from eccentric to
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concentric that allows me to use stretch reflex, and the stretch in his connective
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tissues, to add to the concentric force produced by his shoulder complex. Now
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Mike is going to catch softly and try to turn around at the bottom, which is here,
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as fast as he can. Are you ready? Catch soft, turn around quick, - good!
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Just one cue, you can kind of see the ball coming back and forward, you need to
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be careful to set up a marker on the wall that you're using so that you
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have an aim. This will also have to do with how many reps we're going to do for
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this exercise. Remember, since this is power training, it's not reps until
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fatigue, it's reps until we stop getting maximal power production. So, once he
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couldn't hit that mark anymore, the set is over, even though he could
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probably throw the ball ten more times. Let's try that a couple more
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times, trying to be consistent. Let's hit that white brick right up there. Are you
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ready? Go. Nice! Catch soft, up quicker...
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and we're starting to slow down just a little bit, so that'll be the end of that
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set. Then we take our two to five minutes to rest. That doesn't mean that we can't
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turn this around and do a back exercise followed by a leg exercise and keep
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things moving, we just need to give his shoulders rest. We could progress
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this exercise in a number of different ways. We could set the mark even higher
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if we started getting to a plateau in height, we then could consider increasing
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the weight of the ball. We could also increase the stability and work on
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reactive stabilization by just going on one leg. We'll show you guys a couple
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of those. Alright, one-legged medicine ball shoulder press. Ready?
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-I am.
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Hit it.
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Let's get six. You can get higher than that, come on! Turn around faster, catch soft,
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turn around fast. You can see it gets very challenging to keep that
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amortisation phase and keep that power production when you're also working for
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stability. You can go for max power and increase the height, you could
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probably go for some level of endurance by setting a mark and going for reps, you
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could also go for stability by challenging them going on one leg or one
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leg with a stability device such as an Airex pad. I hope you enjoyed this
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