Watch how to perform the Basic 4 way Med Ball Routine. The chest pass, left rotational twist, right rotational twist, and overhead. All exercises should be done very explosive and powerful. When you throw the ball it should be as hard as you can do build those fast twitch muscle fibers in your core area. There are many variations as well, but I will cover those in a different video. All you need is a brick wall and a Medicine ball that can withstand a lot of abuse. Also make sure the weight of the ball is not too heavy and you are able to move the ball fast. Thanks for watching!
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