WALL BALLS

goodformSTRENGTH

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34 Samata I V3N1

BY CASI RYNKOWSKI I PHOTOS: RACHEL MCCARTY

FUNCTIONAL EXERCISES ARE ESSENTIAL when it comes to training for stand-up paddling, and wall ball exercises are functional to the core. Love ’em or hate ’em, they are a super-potent metabolic conditioning tool that can increase athletic performance. Squatting and lifting a weight overhead is also a common movement made in real life. The benefits of wall ball extend beyond the gym.

More than 10 muscles are used in the wall ball exercise. Squatting with a weighted ball then push-pressing it above your head is just part of the challenge. The catch and reload of the weighted ball requires deceleration that can be equally taxing. And don’t forget about the cardio smackdown produced when doing high-volume sets. This increases both your aerobic and anaerobic capacity. Mental toughness comes into play when the cardio component kicks in and the lactic acid builds up. All of this will benefit any SUP racer, distance paddler or recreational paddler who encounters a variety of paddling conditions.

step 1Determine your starting position by holding the ball at chest height with your arms straight out until the ball touches the wall.

step 2Stand with your feet hip-width apart and hold the ball against your chest, similar to a goblet position. With your shoulders back and chest high, lower down into a full squat position. If you keep the ball in the correct position, it will help you get deeper into your squat.

step 3Explode upward, driving through your heels, and push-press the ball up the wall.

step 4Absorb the weight of the ball as it rebounds off the wall. Slide back down into the full squat position, ready to explode up again. Repeat this movement fluidly until failure.

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Since 2007, Casi Rynkowski has been living her dream training athletes, fitness enthusiasts, and those who want to live a healthier lifestyle. Her passion for fitness outdoors exploded when she launched her outdoor fitness business, exposing clients to the idea of fitness outside the gym box. Surfing, standup paddling, climbing, ice climbing, winter mountaineering, hiking and riding became her new training ground in New England. Her clients not only found new ways to cross train outdoors, they found new passions for life.

Casi is an ambassador for BIC Stand Up Paddleboards, Werner Team Paddler, Virus Action Sports Gear, MTI Adventurewear, Reflekt Polarized, Adventure Medical kits and Seattle Sports Co.

casiperformancetraining.com

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V3N1 I Samata 35