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Slam, throw, twist your way to a functional body

Follow these steps for developing explosive functional strength

Vahdaneh Vahid

Published: Updated:

Using a new functional piece of equipment can add a fun element and greater challenge to your workout routine. The dynamax ball absorbs impact when slammed or tossed, allowing for a fluid movement during each exercise, which makes it great for developing explosive functional strength.

Dynamax ball overhead slam

This explosive exercise is metabolically demanding, increasing your heart rate and improving functional strength.

- stand with your feet hip-distance apart, feet pointing forward
- pick up the dynamax ball, pressing your palms up and keeping your elbows close into your body
- elongate your back as you come up, and lift the ball straight up above you
- push your hips back and slam the ball down in front of you
- distribute your weight through your hips, keeping the knees behind the toes and feet firmly placed on the ground
- try not to use force, but allow momentum to bring the ball down
- if done correctly, the ball will bounce back slightly into your hands without you having to bend down to pick it up from the floor
- perform three to four sets of 20-25 repetitions each

Lunge and twist

Performing a lunge while twisting with the dynamax ball engages the glutes, and improves your balance and core stability.

- stand with your feet hip-distance apart, feet pointing forward
- hold the dynamax ball in front of you with your elbows bent about 90 degrees
- step forward with one leg into a lunge position
- draw your belly button in toward your spine to activate your core and stabilize your pelvis
- from your torso, twist your upper body to the same side as the front leg (do not twist at the hips or knee)
- maintain a slow, controlled movement
- pushing off the front heel, step back to the center and step forward with the opposite leg and twist to the other side
- perform three to four sets of 20-25 repetitions each

Dyanamx ball sit up and throw

This exercise is extremely fun, and great for building explosive strength in the abs.

- lie down on your back and place your feet flat on the floor so your knees are bent at a 90-degree angle.
- position yourself about two feet away from the wall
- hold the dynamax ball behind your head, keeping your elbows bent and close into your body
- begin the exercise by performing a traditional sit up, but as you do so throw the ball toward the wall in front of you
- pause and catch the ball, returning back down to the start position
- allow momentum to control the movement as you throw and catch the ball
- perform three to four sets of 20-25 repetitions each

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