0 videos viewed

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

00:00:0000:00:04
This is Brent of the Brookbush Institute coming at you on a cold
00:00:0400:00:08
exercises. In this video we're going after the shoulders. If I'm talking about
00:00:0800:00:14
power, we're not talking about just more load or more stability, we're talking
00:00:1400:00:19
about more velocity. I want more speed, that's what power exercise is all about.
00:00:1900:00:23
These exercises are going to have slightly different cueing than we would
00:00:2300:00:27
for some of the other exercises we've talked about where we're just trying to
00:00:2700:00:30
lift weight, or we're trying to increase stability. I'm going to have my friend
00:00:3000:00:35
Mike Tierney come out and help me demonstrate this exercise. Now, first
00:00:3500:00:38
thing first, he's going to get his kinetic chain checkpoints lined up. His feet are
00:00:3800:00:43
parallel to each other, the feet are underneath his hips, his knees are in line, he's got
00:00:4300:00:47
great posture in his upper body and he's drawn-in. Now, mike has already set up his
00:00:4700:00:48
distance. We practiced this a couple of
00:00:4800:00:51
times and you will see, when you do
00:00:5100:00:55
this shoulder press power movement, it kind of takes a couple tries to figure
00:00:5500:00:58
out how far you should be away from the wall so the ball doesn't bounce back
00:00:5800:01:03
behind you, instead it keeps landing just right in front of your face. Mike's
00:01:0300:01:05
going to grab this ball. The first thing we're going to need to work on I'm
00:01:0500:01:11
willing to bet, is keeping his body soft. This isn't like a shoulder
00:01:1100:01:15
press where I want you totally static from waist down. It's okay for him to
00:01:1500:01:20
bend his knees and use a natural motion that includes some of his lower body.
00:01:2000:01:25
Some of that extra strength from his lower body will help get the power out of this movement.
00:01:2500:01:30
After we get that first one off, I'm willing to bet that learning how to
00:01:3000:01:33
catch the ball is going to be the hardest thing we have to do, which is
00:01:3300:01:37
something that is often forgotten in power exercise. Let me go ahead and
00:01:3700:01:45
see your first rep here Mike, good. Notice first, go ahead and
00:01:4500:01:49
stop for a second here, you can kind of hear that catch, you can hear his hand
00:01:4900:01:53
slap the ball. It's a little cold out here which makes it a little tougher, but
00:01:5300:01:58
what I want Mike to do is catch like he's catching an egg. I don't
00:01:5800:02:02
want him to break that egg, I want it to be super soft so that I know he is
00:02:0200:02:07
eccentricly decelerating as efficiently as he possibly can. Let's try
00:02:0700:02:13
that one more time to let you concentrate on the soft catch. Much better!
00:02:1300:02:17
Now, assuming that I'm getting that eccentric deceleration
00:02:1700:02:23
efficiently, we can work on the big cue in power exercise, which is the
00:02:2300:02:28
amortisation phase. That is that quick turnaround from eccentric to
00:02:2800:02:33
concentric that allows me to use stretch reflex, and the stretch in his connective
00:02:3300:02:40
tissues, to add to the concentric force produced by his shoulder complex. Now
00:02:4000:02:45
Mike is going to catch softly and try to turn around at the bottom, which is here,
00:02:4500:03:00
as fast as he can. Are you ready? Catch soft, turn around quick, - good!
00:03:0000:03:05
Just one cue, you can kind of see the ball coming back and forward, you need to
00:03:0500:03:09
be careful to set up a marker on the wall that you're using so that you
00:03:0900:03:14
have an aim. This will also have to do with how many reps we're going to do for
00:03:1400:03:18
this exercise. Remember, since this is power training, it's not reps until
00:03:1800:03:23
fatigue, it's reps until we stop getting maximal power production. So, once he
00:03:2300:03:27
couldn't hit that mark anymore, the set is over, even though he could
00:03:2700:03:31
probably throw the ball ten more times. Let's try that a couple more
00:03:3100:03:34
times, trying to be consistent. Let's hit that white brick right up there. Are you
00:03:3400:03:42
ready? Go. Nice! Catch soft, up quicker...
00:03:4400:03:48
and we're starting to slow down just a little bit, so that'll be the end of that
00:03:4800:03:51
set. Then we take our two to five minutes to rest. That doesn't mean that we can't
00:03:5100:03:56
turn this around and do a back exercise followed by a leg exercise and keep
00:03:5600:04:00
things moving, we just need to give his shoulders rest. We could progress
00:04:0000:04:04
this exercise in a number of different ways. We could set the mark even higher
00:04:0400:04:10
if we started getting to a plateau in height, we then could consider increasing
00:04:1000:04:14
the weight of the ball. We could also increase the stability and work on
00:04:1400:04:19
reactive stabilization by just going on one leg. We'll show you guys a couple
00:04:1900:04:23
of those. Alright, one-legged medicine ball shoulder press. Ready?
00:04:2300:04:25
-I am.
00:04:2500:04:27
Hit it.
00:04:2700:04:32
Let's get six. You can get higher than that, come on! Turn around faster, catch soft,
00:04:3200:04:36
turn around fast. You can see it gets very challenging to keep that
00:04:3600:04:40
amortisation phase and keep that power production when you're also working for
00:04:4000:04:45
stability. You can go for max power and increase the height, you could
00:04:4500:04:49
probably go for some level of endurance by setting a mark and going for reps, you
00:04:4900:04:53
could also go for stability by challenging them going on one leg or one
00:04:5300:04:57
leg with a stability device such as an Airex pad. I hope you enjoyed this