Multi-Planar Exercise: 3 Way Med Ball Squats
Multiplanar exercise is a type of workout that involves movement in more than one plane of motion. It’s a highly effective way to improve overall fitness, strength, and coordination.
One specific multiplanar exercise that you can incorporate into your fitness routine is the 3 Way Med Ball Squat. This variation on the squat incorporates a medicine ball or slam ball and alternating movements to the left right and center to vary the muscle groups targeted and creates a full body multi-planar workout movement. This can be a great exercise for a medicine ball workout for beginners all the way through advanced fitness levels.
What are the benefits of multi planar exercises?
The benefits of multiplanar training are numerous. It can improve your balance, coordination, and functional movement patterns. It also helps to prevent injuries by strengthening muscles in all planes of motion. Additionally, multiplanar exercise can help to increase your overall athleticism, making you better equipped to handle a wide variety of physical challenges.
What are the 3 planes of movement examples?
There are three planes of movement: sagittal, frontal, and transverse. Examples of exercises that involve movement in the sagittal plane include squats, lunges, and bicep curls. Exercises that involve movement in the frontal plane include lateral raises, lateral lunges, and side planks. Finally, exercises that involve movement in the transverse plane include rotational lunges, Russian twists, and med ball twists.
How to do the Multi Planar Exercise: 3 Way Med Ball Squats
- To complete this exercise, start by standing with your feet shoulder-width apart and holding a medicine ball in front of your chest.
- From this starting position, perform a squat while twisting your torso to the right, then return to the starting position.
- Next, perform a squat while twisting your torso to the left, and return to the starting position.
- Finally, perform a squat while raising the medicine ball above your head, and return to the starting position.
There are a few things to keep in mind when performing a 3 Way Med Ball Squat or any multiplanar exercise.
First, it’s important to use proper form and technique to prevent injury. Make sure to keep your core engaged and your back straight throughout the exercise. Avoid twisting too quickly or forcefully, which can put undue strain on your back and other muscles.
Second, start with a light medicine ball and gradually increase the weight as you get more comfortable with the exercise. Using too heavy of a ball can also put unnecessary strain on your muscles and joints.
Third, if you have any pre-existing medical conditions or injuries, consult with a healthcare provider or a fitness professional before attempting the 3 Way Med Ball Squat or any other exercise.
Finally, listen to your body and stop the exercise if you experience pain or discomfort. It’s better to take a break and come back to the exercise when you feel ready than to push through and risk injury.
Alternating Medicine Ball Squat To Press
This variation of the medicine ball squats multi planar exercise is a great full body movement that you can take almost anywhere. As much as I love squats, sometimes when we’re traveling or simply don’t want to hassle with waiting for the barbell rack to open up, get a spotter or have to put your hair in a pony to avoid the barbell-hair-smash, this exercise is a great option.
Don’t have a med-ball? Try with a gallon jug of water.
Want the real deal? I recommend this medicine ball.