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Olympic Lifts–Do We Really Need Them?

Medicine Ball Wall Balls

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise is the Medicine Ball Wall Balls.  Watch the video, give it a try, and let us know how you do. You can view the video here: https://youtu.be/vCWu2gsCfU4.

If you are looking for a full body movement that offers the same triple extension (ankle, knee, hip) as the traditional weightlifting movements, then this exercise is for you.  Wall Balls focus on vertical power development.  All medicine ball movements tend to be much higher on the speed continuum of the power movements.

-Jeff Tirrell, CSCS, CFSC, Pn1