{"id":43482,"date":"2019-06-17T03:00:24","date_gmt":"2019-06-17T01:00:24","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/medicine-ball-squat-to-overhead-press\/"},"modified":"2019-06-17T03:00:24","modified_gmt":"2019-06-17T01:00:24","slug":"medicine-ball-squat-to-overhead-press","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/medicine-ball-squat-to-overhead-press\/","title":{"rendered":"Tutorial: Medicine Ball Squat to Overhead Press"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<p>The <a href=\"https:\/\/vimeo.com\/191939315\/7601e4df2d\">medicine ball squat to overhead press<\/a> is a challenging <strong>whole-body exercise that develops strength and endurance.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>It combines two fundamental exercises \u2013 the squat and the overhead press \u2013 and requires strength, endurance and postural control.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab a\nsuitable weight medicine ball. As a guideline, aim for 5-10% of your\nbodyweight. Remember this is about developing strength-endurance, not just\nabsolute strength. You should be thinking about quick, controlled movements. <\/li><li>Hold the\nmedicine ball at chest height, set the shoulders and engage the core. <\/li><li>Begin by\nsquatting, then as you return to standing, simultaneously press the medicine\nball overhead. Aim for full hip extension and shoulder flexion, maintaining\nposture and balance. <\/li><li>Bring the\nmedicine ball back to the chest on the way down to the next squat. Repeat for\nreps or time.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Don\u2019t be surprised at how quickly your\nheart rate increases during this exercise. Blood is shunted quickly between the\nlower body movement (squat) and the upper body movement (press), placing a more\nsubstantial demand on the heart and lungs. For this reason, it\u2019s a great\nexercise to perform when the time is limited or when you want to train your\ncardiovascular system without the need for traditional cardio machines. <\/li><li>This exercise is an excellent\nalternative to the thruster \u2013 done with a barbell in a front squat position. If\nthe barbell is not available, or you cannot lift a loaded barbell, this is a\ngreat alternative. <\/li><li>While strength is an essential skill,\neveryday life will generally demand strength-endurance. Think of this as a\nlower level of force that you can sustain over more extended periods of time.\nExercises like the medicine ball squat to overhead press will help develop your\nstrength-endurance that can have very positive benefits for your daily life and\nhealth. Simple activities such as carrying children or shopping bags demand\nstrength and postural control over more extended periods. Including\nstrength-endurance exercises in your workouts regularly will quickly increase\nyour fitness and work capacity.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"MB squat to overhead press\" src=\"https:\/\/player.vimeo.com\/video\/191939315?h=7601e4df2d&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Did you like the tutorial for the medicine ball squat to overhead press? Here are more exercises:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-overhead-press\/\">Kinesis overhead press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/trx-low-press\/\">TRX low press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/supported-pull-up\/\">Supported pull-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/standing-alternate-low-pull\/\">Standing alternate low pull on the Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat-long-post-2\/\">Deep squat long post<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/med-ball-squat-jump\/\">Med ball squat jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-station-low-pull\/\">Kinesis Station low pull<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/assisted-squat\/\">Assisted squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hip-mobility-with-twist\/\">Superfunctional hip mobility with a twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-dumbbell-lunge\/\">Dumbbell lunge<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-hold\/\">Push-up hold<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-barbell-deadlift\/\">Barbell deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-plus\/\">Push-up plus<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-the-barbell-clean\/\">Barbell clean<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-trx-chest-flye\/\">TRX chest flye<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-station-standing-low-pull\/\">Standing low pull on a Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-twist\/\">Hanging twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-kinesis-station-deadlift\/\">Kinesis deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-row\/\">Superfunctional row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-up\/\">Push-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-inverted-jump\/\">Inverted jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-bar-hang\/\">Bar hang<\/a><\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WHAT The medicine ball squat to overhead press is a challenging whole-body exercise that develops strength and endurance. It combines&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43483,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: Medicine Ball Squat to Overhead Press | EVO Fitness","_seopress_titles_desc":"The medicine ball squat to overhead press is a great whole body exercise. It&#039;s perfect for those looking to increase strength and endurance for fitness.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[129,140,143,144,153,154,283,711],"class_list":["post-43482","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-fitness","tag-functional-training","tag-strength","tag-whole-body-training","tag-control","tag-core-stability","tag-squat","tag-medicine-ball"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43482","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43482"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43482\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43483"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43482"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}