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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.

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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

Vahdaneh Vahid
Vahdaneh Vahid

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

Vahdaneh Vahid
Vahdaneh Vahid

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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