10 Things to do with a Medicine Ball

We've recently added medicine balls to our equipment at the dojo; they are fantastic for building core strength and stability, and building strength. As we've started running open sessions for adults who would like to train independently, we thought we'd give you some ideas of how you can add this equipment into your workout.

This is essentially using the medicine ball the same way that you'd use a kettlebell. Stand with your feet slightly further than shoulder width apart, and hold the ball with both hands, with your arms straight and the ball at chest height. Lower the ball and bend your knees at the same time so that you end up in squat position with the ball slightly further back than your feet. Then bring the ball back to chest height while straightening your legs. Repeat.

Diagonal Chops
The same as chops, but instead of moving from the chest to between your legs, you move the ball from just above your right shoulder to just outside your left knee (and vice versa). This is great for your obliques.

Figure Eights
Begin with your feet shoulder-width apart and the ball at ear-height on your right. Bring the ball in an arch over your head and to your left, then down diagonally towards your right knee, and arch down to your left knee and up to your right ear again. Ensure that it's a smooth motion, and that the ball goes on the outside of your knees.

Like the figure eights, but instead of crossing over, you move in a circle.

Single Leg Chops
Like the chops detailed above, but standing on one leg. Make sure to alternate legs to get a balanced workout.

Stand with your feet slightly further than shoulder-width apart and the ball at chest height, with your arms straight. Squat down - make sure that you keep your back straight, face forwards and keep your shins upright (as if you're sitting down on a chair). Once you've reached a 90 degree angle, start moving back up. Don't lock your knees out when you straighten your legs.

Squat Throw
Same as squat, but instead of keeping the ball at the chest-height, throw the ball up above your head when you bend your legs and catch it at the bottom. Keep your arms above your head when catching, and don't throw it too high up!   Return to chest height as you straighten your legs.

Stand with your feet shoulder-width apart with the ball at chest height (with your arms straight). Step one foot forwards and bend that leg until your knee is at 90 degrees, with your back foot facing forwards and knee moving towards the floor (don't actually rest it on the floor). As you're bending your knee, raise the ball above your head until your arms are straight up above your head. Reverse the movement to go back to start position, and repeat on the other leg.

Medicine Ball Push Up
Get into push up position with both hands resting on the medicine ball. Keep both hands on the medicine ball and bend your arms to lower yourself towards the ground as far as you can go. Hold there for a breath and exhale as you straighten your arms again. Ensure that it's a smooth, controlled movement. If this is your first time, you may want to keep your feet slightly further apart than usual for stability.

Two-Arm Wall Pass
Stand in front of the wall, about an arm's length away. Keep your feet shoulder-width apart and begin by holding the ball behind your head with both hands. Raise the ball over your head and forwards until it is against the wall, and move back behind your head. As always, ensure it's a smooth and controlled movement, and that your heels stay on the floor throughout the movement.

Thanks to Sean Walsh for the image.

10 Minute Workout

As with every quick workout, ensure that you stretch and warm up properly to avoid injuries. 

Bounding (1 minute)
Used by Usain Bolt, this exercise is fantastic for building leg strength. It's essentially a slowed-down version of running; begin by squatting. Jump forward as far as you can and only land on one leg, and ensure that leg stays bent. Once you're balanced on that foot, bound forwards and land on the opposite leg and keep it bent. Run forwards like this for one minute.

Single-leg Side Pank (2 minutes)
Lie on your side with your hips and feet stacked. Raise yourself onto one hand, and ensure that your arm and body are perfectly straight. Raise your upper arm up straight towards the ceiling and then raise your upper leg (keeping it straight) so that your foot touches the hand in the air. Make sure that you don't twist your torso. Move your leg back down and repeat.

Perform the exercise for 1 minute on each side.

Walking Lunges (2 minutes)
Step forward with your right foot into a lunge position (with your right knee behind your right foot, back straight, toes pointing straight ahead). Then step forwards with your left foot so that you're in the lunge position with your left leg in front. The aim of this exercise is to walk without letting your legs straighten out (therefore performing lunges). When you take a step forwards, make sure that you're bending both knees and that your knee is pointing towards your big toe. Don't let your knees extend beyond your feet.

Rotating Push Ups (30)
Get into the standard push up position and bend your arms until your chest and nose are as close to the floor as you can get them, while keeping your body straight, and then push up (completing a standard push up). While you're up in push up position, extend one hand out to your side and then twist so that it is pointing up at the ceiling, while still at a 90 degree angle from your body. Once you've done that, resume press up position and repeat on the other side. Repeat 30 times in 3 sets of 10. 

Tuck Jumps (30)
Stand with feet shoulder-width apart and hands by your sides. Jump up, tucking your knees up as close to your chest as possible. Repeat 30 times in 3 sets of 10.

Bounding (1 minute)
Repeat this exercise to finish your workout. 

5 Ways to Get Out of a Frontal Strangle Hold

This can seem fairly difficult to get out of - largely because people start to panic when somebody has their hands clasped around their neck and start doing incredibly ineffective things like trying to pull their hand off by grabbing onto the attacker's forearm. There are a lot of fairly simply ways to get out of a frontal strangehold that don't require a massive amount of training or strength.

1) Arm over
Lift a straight arm up and over your attacker's arm (so that their arm ends up in your arm pit). To do that, you'll have to turn a little, and force their arm downwards in the process. Continue forcing their arm down until they have to let go - you'll have your bodyweight behind this manoeuvre so it doesn't require you to be stronger than your attacker. Your natural position at the end of this technique will lend itself to a backfist or knifehand strike.

2) Strike to temple
Just because you're not in a dominant position doesn't mean you should stop attacking - in fact, that's one of the worst things you could do. Make a fist, but instead of curling the thumb over your index and middle finger, bend it so that the knuckle of the thumb sticks out of the side of your fist, and the end of the thumb touches the first knuckle of your index finger. Use that thumb knuckle to strike your attacker in the temple - hard. It's generally best to do this with a straight arm (and you'll probably have to to reach).

3) Strike to inside of elbow
Joints are always a good weakpoint to aim for in a self-defense situaton - whether you want to bend them the wrong way to break, or minimise your attacker's reach advantage in a frontal strangle. It's is particularly effective if you can't reach to do a temple strike or eye gouge. If their arm is outstretched, simple use a ridgehand to strike to the elbow, forcing it to bend. A natural follow-on from this technique is to twist to the side slightly and then use a knife-hand strike to the throat.

4) Drop and strike to knees
Another technique that goes for joints. Hold onto your attacker's wrists with both hands, and drop down. Use a low front kick to strike at your attacker's knee - go for the inside of the knee, right on the joint, and hit hard.

5) Eye gouge
Attacking eyes is one of those techniques that will work on pretty much anybody - protecting the eyes is a natural reaction, and an attack evokes the same sort of panic as a choke. Use a spear-hand to strike at the eyes - it doesn't need to be particularly hard to be effective, but it helps. 

There are a myriad of other techniques you can use - jamming your keys into your attacker's wrist if they're handy, pinching them hard in the armpit or striking to the armpit, kicking to the groin etc. Which is these techniques works best will really depend on your situation - if your attacker has a longer reach than you, then 2 and 5 are not options. If there are a number of attackers, you may not want to use 4 as you will end up on the floor.