BOMB Heavy Throw
BOMB Heavy Throw
Target Muscles:
Stance:
Feet should be placed shoulder width apart while maintaining a squat stance. The back should be flat with the chest ‘puffed out’ and gaze directed forward. The medicine ball should be on the ground or a few inches above depending on hip flexibility and the size of the ball. The hands should be firmly grasping the sides of the ball positioned between the knees.
Grip:
Open palms should firmly grasp the sides of the medicine ball between the feet in front of the body.
Body Position:
FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
The arms are extended upward and overhead while holding medicine ball as a jump is performed. The knees, hips, and shoulders should go through complete extension, and the ankles should completely plantar-flexed at the top of the jump. The ball is released at a 45˚ angle behind and over the head for maximum distance. The feet can leave the ground.
Positions:
Common Errors:
Neglecting to perform total ‘triple extension’ of the joints specified above which negates the power transfer into the throw
Releasing the ball to soon or late to limit the total horizontal distance of the throw
- Speed Training: