Movement of The Week - Side to Side Ball Slam

This week's movement of the week is a Side to Side Ball Slam.  This is a great movement for creating length (flexibility and mobility) through the side of the body.  When we lift the ball and lengthen the side body, we are increasing our RANGE OF MOTION pretty dramatically.  When you become very good at this type of movement, you will notice less tension in your back, shoulders, and neck!!

The overall key to this movement is patience.  You will need to allow your upper body and arms to lead or facilitate the movement, then your legs will kick in.  SO, it's a lift and lengthens the upper body, then allow the legs to kick in and pop over the step or Bosu.

Utilize the beginning of the week to practice the mechanics (the little techniques that make this movement extremely beneficial) and then pick up the pace and power towards the end of the week.  

Remember:  You do not want to 'notice' your arms getting tired at all.  If this happens to you, it is typically because you are raising your arms up (like an overhead press) over your head.  

Do this instead.  Keep the ball close to your side while lengthening the opposite side, then attempt to PULL the ball across your forehead to slam the ball on the other side and allow the arms to FOLLOW THROUGH.


Here is your checklist:

1. Start with the ball rotated over the foot that is on the step.
2. Lengthen your torso by elevating your ribs off your hips, finding your best possible posture.
3.  Lengthen the opposite side (Lats) prior to moving to the other side
4.  Contract the lengthened side while driving through the foot that is on the step.
5.  Finish by following through with your arms.

This is not a movement that you have to do consecutive repetitions with.  You can pause after each one and really allows you to understand how your body can efficiently perform this movement!  Once you get it, you will love it, I promise!

Happy Training,

Mike