Rotational Med Ball Slams
July 18, 2009 by Admin: Joe Hashey, CSCS
Filed under Strength Training
READ THE WHOLE POST FOR A CHANCE TO WIN A PRIZE!!!
A few months ago I posted up the “Chop Circuit.” I’ve received tons of emails from people appreciating the creativity and how inexpensive it was for them to implement. They saw how fun it could be throwing around people’s unwated items and getting strong while doing it. I’m extremely pleased I could help.
Chop Circuit.
But there was also a batch of people that asked for something they could do in an actual gym that is similar, so here is rotational med ball slams.
Rotational Med Ball Slams
I’m on vacation, up at 4:30 am to drive to Maine today, so I’m going to let you guys sound off on the big question here.
=====> Your Response required! (FREE PRIZE!!) <=====
Which circuit – the chop circuit or the med ball circuit (rotational slams, then overhead slams) is more effective?
====> Whichever person gives the BEST RESPONSE, I will send an exclusive video to, a funny video that I’ve teamed up with Jim Smith of the Diesel Crew to make. I’ll send it to you days before anyone else gets to see it so you can enjoy some laughs with us and see the lighter side of training.
(The video will explain what the fuzzy image below is that I have been teasing you guys with!)
Just a little thank you for you guys sharing information while I am on vacation!
- Joe Hashey, CSCS -
There is a few ways you can answer the question, but I will choose whomever backs up their theroy the best!
From a pure progression standpoint I’d give the edge to the med ball circuit (although you have probably come up with several ways to progress the tire if needed given your creative flare). Plus I think actually having to project the load allows for maximum acceleration and focus on speed-strength.
The tire would seem to get the edge if using it in the same vein as a sledgehammer and for conditioning purposes (added bonus of getting you outside). I’d still give the overall edge to the med ball circuit, although I’m liking the tire chop circuit more and more as I watch it multiple times.
Enjoy Maine, coach! Hopefully blueberries and lobster are on the menu
Excellent point and counterpoints Jack. Like I said, there is really no wrong answer, just want to get a feel for what people like! Thanks for commenting.
- Lobster straight off of the boats this morning, great stuff!
Joe
I have to go for the chop circuit simply because I don’t have a medicine ball and don’t belong to a gym. I’m having more fun than ever working out using rocks, tires and homemade equipment. Thanks for the ideas!
The two approaches do much the same for the core, but differ in grip and stamina required. The grip on the tire has to be much stronger, requiring much less coordination as sheer strength in the hands and forearms. The grip on the med ball requires much more hand and finger coordination, and better eye hand coordination. The tire is done faster, with much less rest between twists as keeping the tire in position is harder. The med ball can be paced and slowed down much easier. The choice depends on two things, 1) your goal and accessory effects beyond core, and 2) your location, equipment and gym access. Med balls are not cheap. Old tires are free.
I actually believe the tire chop, is more effective and uses more core muscle’s than the Med Ball…. I enjoy me tire routine far more than any other excercise. Chops, Flips, Throws and my favorite Sledge Hammer !!!!
Great comments guys, I might have to dish out more than one sneak peak!
Joe,
Both exercises can have a great training effect in the “core” region. I have used both with my athletes and I can’t say which would be “more effective” because that would mainly rely solely on the effort level put forth.
Most of my athletes would probably say the tire; more because of the impact and having to stabilize the shock. You can really humble yourself doing both of them.
I have the most experience with the med ball circuit but after watching the tire chop circuit, I have to say the tire chop wins by a mile.
By, the looks of it, you never know how the tire is going to rebound so you have to incoporate a lot more stability and strength in the core than with the med ball.
What size tire did you use?