Use a medicine ball to strengthen, tone and whittle down your waistline. Depending on your level of fitness and strength of your core we recommend starting off with a 4 lb. medicine ball and working your way up. Below are 3 medicine ball throw exercises to use on the Crull Fitness Slam Ball Wall.
Exercise #1: Wall Throw
Stand facing a wall with feet shoulder-width apart. Raise arms overhead, clasp hands behind the head holding a medicine ball. The wall should be approximately 4 to 5 feet away from your body. Take a step forward with one of your feet and bring your arms up and over your head. Extend your arms out in front of your head towards the wall as you throw the ball. Release the ball towards the wall when elbows are almost straight. Aim to have the ball hit the wall 2 to 3 feet above the bottom of the wall.
Exercise #2: Side Throw
Stand with the wall to your right side, with feet hip-width apart. You should be holding a medicine ball with both hands on the hip of the leg opposite the wall. Shift your weight to the leg with the ball on the hip. Rotate your entire body 90 degrees as you release the ball from hip level towards the wall. As you rotate your body, you will want to shift your weight into the leg closest to the wall. Catch the ball as it bounces back towards you.
Exercise #3: Hammer Throw
Stand with the wall to your right side, with feet hip-width apart. Hold the ball positioned on the hip opposite the wall. Have the majority of your weight also in the leg opposite the wall. Shift your body weight into the leg closest to the wall and twist your torso as you release the ball at shoulder height on the wall side of your body. The motion of this exercise will have the ball beginning at your hip, crossing your torso and then exiting at shoulder level. Unlike the side throw, you will not rotate your entire body for this exercise.