How to Do
How to Do Medicine Ball Pullover on Stability Ball With Single Arm
The medicine ball pullover on stability ball with single arm should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the medicine ball pullover on stability ball with single arm.
Beginning
Beginning Medicine Ball Pullover
1. Holding medicine ball, sit on the stability ball.
2. Slowly roll down the stability ball while comfortably placing your head and neck on the ball with both feet pointed forward. Keep hips, knees & toes in alignment.
3. Raise your hips towards the ceiling until you form a straight plank (parallel to floor). Shoulders, hips & knees all inline.
4. Position the medicine ball perpendicular to ceiling (straight up).
Movement
Medicine Ball Pullover Movement
1. In the preparation phase slowly raise one leg so it is parallel to floor.
2. Maintain leg lift throughout the exercise.
3. Slowly lower the ball away from the hips until the ball is parallel to the floor.
4. Return the ball to the starting position and repeat.
5. If you can't get the ball parallel to the floor, then range of motion in the shoulder girdle and or flexibility of the upper extremities will have to be addressed before continuing.
Benefits
Medicine Ball Pullover Benefits
The dumbbell pullover works the latissimus dorsi, pectoralis major, triceps on the back of your upper arms, and the serratus muscle on the side of your rib cage, among other muscular groups in your upper body.
