Medicine ball overhead squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball overhead squat )

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Name of exercise  Resist knee squat partial overhead w/Medicine Ball
Other names of exercise Medicine ball overhead squat
Description of exercise The medicine ball overhead squat exercise is a full-body exercise that targets the legs, core, and shoulders. It involves holding a medicine ball overhead while performing a squat, which adds an extra challenge and engages more muscle groups. To perform this exercise, stand with your feet shoulder-width apart and hold the medicine ball with both hands above your head. Lower into a squat position, keeping your chest up and weight in your heels. As you stand back up, press the medicine ball overhead, engaging your shoulders and core. This exercise can improve strength, balance, and coordination, making it a great addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with feet hip distance apart and hold medicine ball over head.
  • Squat down to 45 degrees.
  • Return to standing and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased shoulder mobility
  • Enhanced balance
  • Strengthened leg muscles
  • Improved posture
  • Increased flexibility
  • Improved coordination
  • Increased upper body strength
  • Improved overall body strength
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The medicine ball overhead squat exercise should be avoided if you have any pre-existing shoulder, neck, or back injuries. This exercise requires a significant amount of shoulder and upper back mobility, as well as core stability, so if you have any issues in these areas, it is best to avoid this exercise. Additionally, if you have any balance or coordination issues, this exercise may not be suitable for you as it requires good balance and coordination to perform correctly and safely. If you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a healthcare professional before continuing. Overall, it is important to listen to your body and avoid this exercise if it is not suitable for your current physical condition.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a medicine ball that is appropriate for your fitness level
  • Keep your feet shoulder-width apart
  • Engage your core muscles throughout the exercise
  • Keep your arms extended overhead at all times
  • Don’t let the medicine ball drop below your head
  • Keep your back straight and avoid arching
  • Don’t lock your knees when squatting
  • Use controlled movements and avoid jerking motions
  • Stop the exercise if you experience any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Obesity
  • Osteoporosis
  • Back pain
  • Knee pain
  • Hip pain

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    Frequently asked questions

     

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