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

( Medicine ball chest squat )

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Name of exercise  Resist knee squat partial chest hold w/Medicine Ball
Other names of exercise Medicine ball chest squat
Description of exercise The medicine ball chest squat is a compound exercise that targets the lower body, specifically the glutes, quads, and hamstrings. It also engages the core and upper body muscles, making it a full-body workout. To perform this exercise, you hold a medicine ball close to your chest and stand with your feet shoulder-width apart. Then, lower yourself into a squat position while keeping your chest up and the medicine ball close to your body. Push through your heels to stand back up. This exercise can be modified by using a heavier or lighter medicine ball and can be incorporated into a strength or cardio 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 at chest.
  • 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 Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Builds upper body strength
  • Targets chest muscles
  • Increases core stability
  • Improves balance and coordination
  • Can be modified for different fitness levels
  • Engages multiple muscle groups at once
  • Enhances explosive power
  • Helps with functional movement patterns
  • Can be used for both strength and cardio training
  • Can be done with or without additional equipment

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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 chest squat exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by the movement. This includes issues with your knees, hips, back, or shoulders. It is also not recommended for beginners or those who are not used to performing squats as it requires proper form and technique to avoid injury. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles. If you experience any pain or discomfort while performing the exercise, it is important to stop immediately and consult a medical professional. It is always best to consult with a trainer or doctor before starting any new exercise routine to ensure it is safe for your individual needs.

    • Precautions

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

  • Avoid overexertion
  • Use proper form
  • Start with a lighter weight
  • Keep your core engaged
  • Keep your feet shoulder-width apart
  • Keep your knees in line with your toes
  • Do not let the ball drop below your chest
  • Keep your back straight
  • Breathe properly
  • Use a spotter if necessary

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Back pain
  • Knee pain
  • Hip pain
  • Shoulder pain
  • Heart disease
  • Diabetes
  • Obesity
  • Osteoarthritis

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    Frequently asked questions

     

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