Tip-toe squat with overhead reach with medicine ball

STRETCH

Preparation:

  1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.
  2. Begin with a thorough dynamic warm up prior to starting this exercise - this engages the nervous system.

 

How to Do:

  1. Start with a LIGHT medicine ball and perfect the movement before adding more load.
  2. Begin with the feet shoulder width apart, pointing straight ahead - medicine ball in front of the pelvis, arms straight (as shown).
  3. Squat down to a comfortable depth without compensations, maintaining the same arm position.
  4. Simultaneously, slowly squat up to the tip toes and flex the shoulder so the straight arms move above the head.
  5. In this position, reach up with the entire body as much as is comfortable.
  6. Slowly lower. 

 

Notes:

  • Watch and correct: knees collapsing in, feet externally rotating, excessive forward bend in the trunk, and excessive inward curving of the lower back when the arms are above the head.

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