The Brute Force Adjustable Atlas/Medicine Ball is a very basic piece of equipment, yet with a big spectrum of uses, as medicine balls can be used even at home making them very attractive. Their utility has long been known as they were used even by Hippocrates over 2,000 years ago both for injury recovery and for physical conditioning, although back then they were nothing more than animal-skin bags filled with sand!
As for the actual exercises, there are plenty from which you can choose from. Many of these exercises are full body, but there are some that focus on specific areas of your body. How many reps and sets you do depends on your target intensity and your fitness level, but for most people doing 3 sets with 15 reps is enough for each exercise. People who put more focus into power, speed, and performance can do 3 sets of 5 reps each excreting maximum force and speed with each repetition.
The last thing I want to mention is safety when using said equipment. It goes without saying that anything which is thrown can potentially act as a weapon, so make sure you have enough room before you start practicing. Preferably you should have a dedicated room for such things, but this isn’t always possible. At the very least make sure you don’t use your medicine ball in the proximity of other people and/or expensive surroundings or the results could be disastrous!
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