Medicine Ball Plate Blocks

by National Council on Strength and Fitness (NCSF)


MB Plate Blocks integrate the hip, trunk and shoulder for power development. The movement combines ballistic acceleration in the sagittal plane with core stabilization connecting the upper spine/shoulder complex and the lumbopelvic hip complex. The exercise applies horizontal adduction and shoulder flexion in a closed chain environment making the pressing exercise much more functional than a tradition bench press or plate raise. The exercise is for individuals with appropriate shoulder complex efficiency, strength, and coordination. The MB Plate Blocks are ideal for improving upper body force and movement efficiency under high center of mass conditions. The exercise can be used in an integrated program for total body conditioning as well as conditioning programs that address athletic performance in sports like football, rugby and basketball.

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