Best Medicine Ball Exercises for San Shou

June 1, 2012 in Dragons Pulse, Sanshou - Tip of the Month

Russian Twists: Take a seat on the floor, as if you were in the up position of a completed sit-up. Hold a medicine ball with both hands in front of your body, and then elevate your feet several inches off the ground. Also lean back so you’re upper body is at a 45 degree angle to the ground. Twist your body and swing the medicine ball as far to the right as you can, then repeat the movement to the other side. Do your best to maintain your balance, and complete 20 repetitions on each side per set. If your feet touch the ground or you fall back just resume the position and continue on.

Lying Toe Touches: Lie on your back and hold a medicine ball with both hands, with your arms stretched out behind your head. Raise your legs so they are at a 90 degree angle to the floor. Raise the medicine ball overhead and touch your toes with it, lowering the ball slowly and keeping your arms extended straight the whole time. Complete 12-20 repetitions per set.

Medicine Ball Crunches: These are simply crunches done while holding a medicine ball for added weight and resistance. Hold the ball with both hands at chest level, but don’t rest it on your body. From the starting position with your back on the floor you only need to raise yourself about six to 12 inches off the ground.

Lopsided Push Ups: Assume a standard push up position, and have a medicine ball in between your two hands. Now push it to your right, and place your right hand on top of it. Perform five pushups in this style, then push the ball to your other hand and perform another five. Complete as many repetitions as possible.

This is one of the best medicine ball exercises for upper body strength, and it adds a lot of difficulty to a standard push up. It will also help with your body’s coordination and stability.

Squats into Shoulder Presses: Hold the medicine ball at chest level in front of your body, standing straight up. Squats all the way down to the ground, pause for a second and then return to an upright position. As you do so, press the medicine ball over head to move into a shoulder press exercise. Complete 20 repetitions of the entire movement per set.

360 Degrees of Medicine Ball: Stand straight up and hold a medicine ball with both hands, with your arms hanging straight. Tighten up your core, and then begin forming a giant circle with the medicine ball in front of your body, always keeping your arms fully extended and straight. Complete 10 repetitions clockwise, and then complete another 10 repetitions counterclockwise. It’s a very effective medicine ball routine for hitting all of those hard to reach abdominal and core muscles.

We generally recommend opting for a 10 or 12 lb medicine ball for San Shou training. This provides you with enough resistance to really build some functional strength, but it’s also not too heavy so you can utilize your tool for a greater variety of workouts, and you can build stamina as well.

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