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

( Medicine ball overhead lift )

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Name of exercise  Resist shld flx/ext bil w/Medicine Ball
Other names of exercise Medicine ball overhead lift
Description of exercise The medicine ball overhead lift exercise is a functional strength training exercise that involves lifting a weighted medicine ball above your head. It primarily targets the muscles in your shoulders, arms, and core, but also engages your legs and back muscles for stability. To perform this exercise, stand with your feet shoulder-width apart, holding a medicine ball with both hands. Lift the ball up and over your head, extending your arms fully. Slowly lower the ball back down to your chest and repeat for several repetitions. This exercise can improve upper body strength, stability, 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
  • Hold ball in front of hips.
  • Move ball upward over head and lower.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Deltoid, Forearm
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Elevation, Depression, Reposition

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Enhanced coordination
  • Strengthened shoulders
  • Increased arm and shoulder mobility
  • Improved posture
  • Increased power and explosiveness
  • Improved grip strength
  • Increased shoulder stability
  • Improved overall strength and muscle tone

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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

  • Medicine ball overhead lift exercise should be avoided if you have any existing shoulder or neck injuries or pain. This exercise puts a significant amount of strain on these areas and can exacerbate any existing issues. It should also be avoided if you have any issues with balance or stability, as this exercise requires good core strength and control to perform safely. Pregnant women should also avoid this exercise as it can put unnecessary pressure on the abdomen. If you are new to exercising or have not yet built up enough strength, it is best to start with lighter weights and gradually work your way up to avoid injury. Always consult with a doctor or certified trainer before starting any new exercise routine.

    • 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 weight appropriate for your fitness level
  • Keep your core engaged throughout the exercise
  • Maintain proper form and posture
  • Avoid arching your back
  • Use a controlled and slow movement
  • Do not lock your elbows
  • Keep your feet shoulder-width apart
  • Avoid swinging the medicine ball
  • Do not overextend your arms at the top of the movement

    • Helpful in Diseases

  • Rotator cuff injury
  • Shoulder impingement
  • Shoulder pain
  • Shoulder instability
  • Shoulder bursitis
  • Shoulder tendonitis
  • Shoulder arthritis
  • Frozen shoulder
  • Shoulder dislocation
  • Shoulder fracture

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    Frequently asked questions

     

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