Learn how to utilise Isometric rotational contractions in contrast with medicine ball slams and throws.
- Follow along guide
- Use a 2-4kg (4-8lb) medicine ball or slam ball
- perform 1 or 2 easy sets first before performing max effort sets
- Find a training area where it is safe to rotate and throw the ball – ask a trainer at your gym if unsure
- Hold isometric contractions for 5 seconds with max effort
- Stop and seek medical assistance if you feel faint, dizzy or any acute pain