Another Globe Exercise

Continuing on my series of Globe Exercises heres one for the Triceps.



So what would be the usefulness of these variations over normal triceps work?
As for the press downs because of the Globe if you only place your hands on top there isn't going to be much change. Things like grip, shoulders, fingers, etc. really are not activated very effectively. Put those hands on the side and maintain a strong grip and now you got a full upper body exercise. Hands, wrists, forearms are all activated to maintain a hold on the ball. Shoulders, biceps, and chest are activated to clamp the arms onto the object to prevent it from slipping. So now we just made a simple triceps exercise into a monster 'isolation' workout.

The overhead variation I liked a lot better. Few reasons;
- It simulates more effectively the overhand throwing motions involved in a variety of sports
- It still forces activation from the target muscle groups listed above with the added BONUS of shoulder, core, and base stability.
- It can be tweaked to involve a rocking motion to involve the lower body as well. So what started out as one small muscle group just turned into a full body exercise for overhead throwers and hitters (think Baseball, Volleyball, Javelin, Rugby line-outs, Quarterbacks)

More to come later.

Passing drill for Rugby With a Medicine Ball

This is a little quick drill I came up with before the weekend. Thought it would be good to try and improve my passing strength and just keep it fresh since I am limited on practices I can get to.



The idea with the short passes is to work on using a very quick and short hip rotation while using the fingers and hands to get most of the work done. Useful for very short but quick pop passes that need to be accurate. Then rounded off with some longer range passes for added hip involvement and shoulders.

I didn't do any particular sets or reps scheme but just wanted to get a lot of reps in a short amount of time. Most of the sets were anywhere from 12-20 reps either side and 1-2 sets each.