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Find out here everything about Vertical overhead raises ball.
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In this article we are going to show you how to make Vertical overhead raises ball:
Summarized explanation
From a flexed leg position (squat) with a ball in our hands and extended arms, extend body and take ball above head.
Step by step
1-On the floor wih flexed legs and feet soles on floor
2-Trunk must be inclined 45º.
3-Hold a medicinal ball with hands and leave arms hanging down and extended.
4-Extend entire body taking ball in front and place it above your head.
| Must Keep a straight spine and extended arms during the entire movement |
Don´t Place back over the vertical when you are up |
Tips Straighten up quickly but in a controlled manner |
Extended Explanation
On the floor with flexed legs (thighs parallel to the floor) and soles of feet on floor. Trunk must have a 45° inclination. Hold a medicinal ball with your hands and leave arms hanging and extended. This is the starting position. Start movement extending entire body taking the ball in front of body taking it above the head with extended arms. Undo movement and return to starting position. This is a repetition.
Basic Muscles Explanation
The muscle group involved in exercises that flex and extend both knees, like squats, jumps or leg press, is the quadriceps, located in the anterior part of the thigh. It is formed by four muscles, the vastus exterior located in the exterior part of the thigh, the internal vastus located in the internal part of the thigh, and the vastus intermedialis which is the deepest and is in the center and the rectus femoris that is above the vastus intermedialis in the superior central part of the thigh. If the leg flexion is superior to 90° the gluteus maximus and femorals are involved also. These muscles are located in the posterior part of the thigh and are formed by the femoral biceps located in the internal posterior part of the thigh. and the semi-tendinous located in the internal posterior zone of the thigh. The gluteus maximus is a meaty muscle in the lower and posterior part of the hip .
Muscles & Joint Actions
In the knee extension phase of the exercise the thigh separates from the tibias to complete the leg extension. In the hip extension, thighs move to align pelvis with feet and shoulders. Glutes gain importance when the leg flex is deep (glutes near to feet).
Sport Uses
The leg flex-extension is important in the development of the quadriceps and specially the tear-shaped muscles (external and internal vastus). Also involved are the glutes and the femorals, but only if leg flex is sufficient. The actions involved in this type of movement are necessary in halterofilia. It is also crucial in individual sports and in group sports. Knee and hip extension and the involved muscles are esential in jumps, races, kicks and movements with thrusts.
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