Medicine ball backward mule kick and catch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball backward mule kick and catch )

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Name of exercise  Resist knee throw reverse w/Medicine Ball
Other names of exercise Medicine ball backward mule kick and catch
Description of exercise The medicine ball backward mule kick and catch exercise is a dynamic and challenging movement that targets the core, glutes, and shoulders. To perform this exercise, start by standing with your feet shoulder-width apart and holding a medicine ball at chest level. Begin by kicking one leg back while simultaneously bending at the waist and bringing the medicine ball towards the ground. As you kick your leg back, engage your core and keep your back straight. Once your leg is fully extended, explosively kick it forward while simultaneously catching the medicine ball and returning to the starting position. This exercise improves coordination, balance, and strength in the lower body and upper body. It can be modified by using a lighter medicine ball or increasing the speed and intensity of the movement.
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 medicine ball between heels.
  • Jump up, bending knees to throw ball upward and backward so that ball goes over head to front of body.
  • Catch ball in hands.
  • Drop ball on floor, between ankles and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Abduction, Eversion, Flexion, Supination

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Enhanced coordination
  • Improved balance
  • Increased power
  • Improved agility
  • Strengthened glutes
  • Improved lower body strength
  • Improved reaction time
  • Increased cardiovascular endurance

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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 backward mule kick and catch exercise is a challenging and dynamic movement that can provide numerous benefits for the body. However, there are certain situations where this exercise should be avoided to prevent injury and ensure safety.Firstly, individuals with existing back or knee problems should avoid this exercise as it involves a forceful kicking motion that can put strain on these areas. It is important to consult with a doctor or physical therapist before attempting this exercise.Additionally, those who are new to exercise or have not built up enough strength and stability in their core and legs should avoid this exercise. It requires a good level of strength and balance to perform correctly and safely.Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor.Lastly, if you are feeling fatigued or have any other medical conditions that may affect your ability to perform this exercise safely, it is best to avoid it. It is always important to listen to your body and only perform exercises that are appropriate for your fitness level.

    • 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 strength and fitness level
  • Maintain proper form and technique throughout the exercise
  • Keep your core engaged and your back straight
  • Start with a lighter weight and gradually increase as you become more comfortable with the movement
  • Do not arch your back or overextend your legs during the kickback motion
  • Use a controlled and fluid motion, avoiding any jerky movements
  • Keep your eyes focused on the ball at all times
  • Use a soft surface or mat to prevent injury from falling
  • Consult a trainer or medical professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Muscle strains
  • Back pain
  • Knee pain
  • Shoulder pain

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    Frequently asked questions

     

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