This week's move of the week is the Jam Ball Stepping Slam. I love this movement because it will help us work on some key movement patterns that will allow us to get better in how we move both inside and outside of the gym and incorporates a nice bicep curl and tricep movement to help us buff up our arms for summer ?
In this movement you will be using a "Jam Ball" which is sand filled and does not bounce. Without concern that the ball will hit you in the face when it bounces back we will be coaching complete follow through of the slam and embracing power through this movement.
You will be starting in a low lunge position, bringing you close to the floor so that you can pick up the ball and bicep curl it to your chest while maintaining good posture.
As you prepare to press the ball up overhead, you will focus on pressing up through the glutes rather than through the shoulders, creating power through your lower body. This power will allow you to elevate though your ribs and work against compression on your spine as you rise up into your tall posture standing position.
While maintaining tall posture in your split stance with the jam ball overhead you will pull the ball behind your head with triceps engaged creating tension through your lats and upper thoracic back, preparing your body to create power and follow through in the slam, returning you back to the low lunge position to repeat the process.
I have coached this movement in a few sessions and people did amazing. It's a super fun movement and I'm excited to break this movement down so that you can connect to your lats and glutes for the purpose of creating powerful movement. I'm confident that you'll have a lot of fun with this movement and that you'll surprise yourself with your ability to connect to this movement with confidence by the end of the week.
Here's your checklist:
1) Starting in a low lunge you will bicep curl the ball to your chest.
2) Step forward in your split stance as you press the ball overhead.
3) Pull the ball behind the head with elbows bent.
4) Hinge forward as you step backwards in your split stance, following through with your slam.
5) Finish in a low split stance lunge with tall posture, ready to bicep curl the ball to your chest and repeat the process.
6) Have fun!
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Hi! My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME. I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.