How to Do Hold The World Med Ball

Hold The World Med Ball is a core exercise using medicine ball, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Medicine ball

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Hold The World Med Ball

  1. 01Stand with feet hip-width apart and hold a medicine ball against the center of the chest with both hands.
  2. 02Extend the arms straight out in front of the body, parallel to the floor.
  3. 03Brace the abdominals and squeeze the glutes to prevent any arching in the lower back.
  4. 04Maintain this static position for the prescribed duration while breathing through the diaphragm.
  5. 05Bring the ball back to the chest at the end of the set to release the tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Hold The World Med Ball

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the medicine ball at chest height and avoid letting the ribs flare upward during the hold.

Same coaching engine used inside the A90 app

05 / FAQ

Hold The World Med Ball questions

What muscles does Hold The World Med Ball work?

Hold The World Med Ball is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Hold The World Med Ball correctly?

Stand with feet hip-width apart and hold a medicine ball against the center of the chest with both hands. Extend the arms straight out in front of the body, parallel to the floor. Brace the abdominals and squeeze the glutes to prevent any arching in the lower back. Maintain this static position for the prescribed duration while breathing through the diaphragm. Bring the ball back to the chest at the end of the set to release the tension.

What is the A90 coach tip for Hold The World Med Ball?

Keep the medicine ball at chest height and avoid letting the ribs flare upward during the hold.

Is Hold The World Med Ball suitable for beginners?

Hold The World Med Ball is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Hold The World Med Ball?

Hold The World Med Ball uses medicine ball.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes hold the world med ball into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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