This week's movement of the week is a Jamball Full Body Slam The base of this movement is just like the squat to press from our Pre-Training. So, I would rely on your ability to master that technique when performing this movement during your training sessions this week. It's crucial that you take your time picking up the ball, especially as the weight of the ball increases. You want to prioritize pressing through your feet, bracing from your deep core muscles, and paying close attention to your best possible posture. As you reach up and behind your head (think tricep extension) utilize the technique of extending from your midback and lengthening your abdominals. Once you have maximized the length on your abdominals, it's time to contract (like a crunch) them to slam the ball. The arms will be utilized to 'follow through' while slamming the ball. We are really going to work hard this week to get the abdominals to be the primary source of power. The tendency when you have the ball in your hands is to over-utilize your arms. This will lead to injury. Abdominals first, arms second! This will be an outstanding movement for everyone if we put in the effort to nail the timing of the slam. Again, ABDOMINALS FIRST, arms second! Here's your checklist:
1. Pick the ball up with strength and purpose. Feet, Core, and Posture are all turned on and working together. 2. Slowly rise up onto your toes, bending your elbows so the ball is behind your head....you are setting up a catapult. 3. Once you've reached your max length on the abdominals, "crunch" forward and follow through with your arms 4. Allow your arms to naturally swing behind you 5. RESET. There is absolutely no rush on repetition.