Man, I really like those overhead throws - banging that big ole med ball down in to the deck is great. I use a 10 kg (22lbs) ball and the key is to throw is so hard that the ball bounces up to arms length so you catch it it the right postion to balst it nack down into the deck again. 10-15 reps and my triceps, lats and abs are smokin’ and my heart is pumping 180bpm.
Have you tried one are d/b snathes - alternating arms each rep?
Combine that with your med ball throw downs and you have a workout that will make you pretty damn powerfull in the vertical plane.
First time doing them so, you can see my form was getting better as the reps rolled by, last one looked best, but I need to throw it up more vertically
I do hang dumbell powersnatches here and there to help my power snatch form. Not very good at them however. 45lb dumbell barely gets moved. Whereas I can hang powersnatch a 115-135lb barbell, current max is 153lbs.
I find the medicine ball one of the best tools around just for sheer entertainment value.
I mean, it’s the only lifting device I have that I can also just throw around without looking TOO strange, or stand on for balance work. It’s just sweet to stand on an object inbetween sets of throwing it…
Although I through mine into a lake once, and had to dive under to “save” it. An 8 kg medicine ball does not feel like eight kilograms when in a deep lake
Weird, I’m stronger in the d/b snatch than b/b - fairly new to oly. lifts though and only really do em for fun/variation. In b/b power snatch can do about 130 for 5 reps but in d/b snatch can do 55 for 10 fairly easily, which leads me to believe its my b/b snatch technique which is weak. That must make my power clean really poor though as I i’m only doing around 180 for 5 in that. (those power cleans really bruise my collar bones - is that normal?)
Have you tried the cyclone ball? It’s like a med ball on a rope?! You can use it for rotational stuff…not got one yet but looks super cool!
dont you need to throw them as far UP as you can, not back?
what angle do you rlease them? because, if you relaese them when all joints are extenses you are decelearating automaticaly to avoid flying your arms with them.
And obviously it is pointless to train your self to decelerate. Good point. Backward travel of the ball should be fairly minimal - but obviously we don’t want that mofo ball landing on our heads! No attempt should be made to decelerate the arms and really the ball should leave your hands with you in mid air at the top of your jump. It should be a true triple extension though using ankles, knees, hips and shoulders (ok - so that’s four joints in extension or is it 3 in extension and one in plantar flexion blah blah blah)To be a true power exercise, it should be done in singles, thus allowing complete recuperation of the ATP/CP energy system.
Anyway, still a great power movement and excellent for GPP too when done for reps.
you still release to late. you should release BEFORE joint lock out, at a much lower angle. (if you intened to train your posterior cahin and not just your cuff rotators)
My understanding is the ball should leave your hands at the end of full extension - it just kind of keeps going after you stop. No attempt should be made to release the ball earlier than that otherwise you are in part negating the purpose of the exercise which is power and to develop power there should be no attempt to decelerate the object in question. E.g. if it was a chest pass type of throw, the ball is almost flicked out of the fingers at the end of the moveement at the end of full extension. In the overhead toss, the ball should be released as close to the top of your jump as possible.
