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Perform Medicine Ball Off-Center Rotation Exercises

Updated on September 2, 2020

If you want to add variety to your workout, you won’t go wrong with a medicine ball exercise. Medicine ball is a fitness tool that helps in strengthening several muscle groups and improving endurance and agility. You can do a lot of exercises with a medicine ball, and one of which is the off-center rotation exercise. It is done with a partner and can be completed in three sets with 20 repetitions each. Here’s a guide on doing the off-center rotation exercise.

  • Choose a partner. Remember, medicine balls are quite heavy. So choose a partner who is strong enough to toss and catch the medicine ball. He must also be someone who understands your fitness goals. If you are an athlete, it will be best to do this exercise with your coach. If you are a health and fitness buff, your trainer can help you.
  • Start with the proper position. Stand three feet away from your partner, who should be standing to your right side facing you. You should be facing front. Keep your back straight and chest out. Move your feet far apart, while your hands hang loosely on the side.
  • Catch the medicine ball. Your partner should start tossing the ball at you. To catch,slightly turn to your partner without twisting your waist and moving your feet. Only your torso and your head should be turned toward your partner.
  • Toss the medicine ball back. Now, turn your body around, twisting your waist and upper torso but making sure not to move the feet. You should now be facing the back, where your partner must be in at the moment. Throw the ball to your partner as forcefully as you can.
  • Switch sides. Repeat the whole thing; this time, your partner must stay on your left side. Twist your upper body and head to your left to catch the medicine ball. Then turn around again to throw the medicine ball back at your partner.
  • Repeat the exercise. Ideally, the off-center rotation exercise should be done in three sets of about 20 repetitions for each side. But if you are just starting, you might want to lower the number of repetitions. You can, for example, do two sets of 15 repetitions. The key here is to take into account your skill and fitness level. Don’t force your body to do what it can’t do at the moment.
  • Consider the pace. For a better workout, it is recommended to throw and catch the medicine ball as fast as you can. But again, if your body is not yet capable of doing a fast-paced exercise, you need to decrease the speed. But remember to increase the speed as you become more familiar with the routine.

The off-center rotation exercise is done in conjunction with other medicine ball exercises and fitness routines. Remember, this exercise is not the sole exercise for agility, flexibility, and endurance. Also, make sure to consult with your doctor before engaging yourself with a ball exercise, or any type of exercise. He should advise you if the exercise will benefit your body.


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