The Alternating Lunge Overhead Med Ball Pull Over is a balance exercise for pro athletes to improve body control, balance and coordination.

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Learn more about why having great dynamic balance is important and take a look at Tennis Champions: What Separates Them From The Rest?

Before you engage in stability training you may want to take a look at Medicine Ball Training: Strengthen Your Core & Enhance Stability for more exercises and a sample medicine ball workout for advanced athletes.

Alternating Lunge Overhead Med Ball Pull Over Description

Alternating Lunge Overhead Med Ball Pull Over

Alternating Lunge Overhead Med Ball Pull Over

  1. Hold a medicine ball (MB) in both hands behind the head
  2. Take on athletic stance position; knees are slightly flexed; upper-body is straight
  3. Side-Step to the left
  4. Step into a diagonal lunge position with the right foot; distribute weight through the heel (flat footed); knees and hips are flexed at 90˚; back remains straight; face the object/partner; maintain neutral head position; keep looking forward
  5. Maintain neutral pelvic position, flex the shoulders, keep elbows slightly flexed, and pull the MB over the head to chest-level (90˚ of shoulder flexion)
  6. Extend the shoulder with extended elbows until the MB is over the head, then flex the elbows and return MB to starting position
  7. Side-step to the right
  8. Step into diagonal lunge position with left foot and repeat
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