Ball Toss is one example of ‘explosive’ effort
If there’s one exercise term that’s the most often misinterpreted, it’s “explosive.” This adjective was originally used to describe all-out, maximum-effort movements used in workout styles like plyometric training or Olympic weightlifting.
These days, I hear the term “explosive” in spin classes.
But what does it mean to explode in spin class?
The proliferation of high-intensity interval training (HIIT) has brought such formerly specialized terminology into the general fitness arena. Terms like “afterburn” and “push pace” are common lingo in HIIT classes, and they’re used to help people understand how their effort level affects their heart rate. As a result, general exercisers now can develop a better understanding of their own exercise intensity and how to monitor it to produce better results over time.
So, this is a great time for fitness enthusiasts of all levels to learn how to be more in tune with their physiology during, and after, an exercise session.
At the same time, though, some of these newly popular terms can confuse participants and, potentially, endanger their health. Terms like “maximum effort,” “all-out” and “explosive” can encourage the exerciser to go beyond safe levels of intensity for their own condition.
Even if some education comes along with the use of these terms, people who attend different classes with varying formats and lingo might be foggy on what they all mean.
If I’d never exercised before, I’d hear the term “explosive” and think I was supposed to do something at maximum effort for 5 seconds or less — like a vertical jump or 40-yard sprint. At the age of 43 and with a lifetime of workouts behind me, I know myself well enough to know that both of these activities would result in a pulled hamstring, or worse. But I have lots of background. I can manage my own intensity level even when class instructors are calling out these maximal-effort terms. And that’s the key.
Any time you’re in a group class or working with a trainer, try to get the instructor to define what the different terms actually mean in terms of effort. Try to quantify each one. Ask where it falls on a scale of 1 to 10, with 1 being lying on the couch and 10 being a full sprint away from a burning building.
For example, “all-out” might mean to give a level 8 effort.
This week’s exercise would certainly fall into the explosive category, and I’d score it an 8 out of 10 effort as well. The Med Ball 180 Toss will challenge the entire body, but the core will really feel the burn.
1. Select a large, soft-sided medicine ball and hold it in both hands.
2. Stand about 3 feet from a wall with your right shoulder facing the wall and the left shoulder facing away from it.
3. From this position, forcefully rotate the torso and toss the medicine ball against the wall.
4. As soon as you do this, quickly do a 180 so that your left shoulder is now facing the wall and the right shoulder is facing away from it. Catch the ball on the rebound. That’s one rep.
5. Continue alternating sides and catching the ball each time until you’ve done 20 continuous 180 Tosses.
This exercise is a great way to challenge the total body in a HIIT-style workout. The heart rate will stay elevated; it requires intense concentration, and it’s fun. Such movements just seem to resonate in the HIIT environment, so those of you looking for “explosive” have come to the right place. Enjoy!