The Kamagon Ball Workout


By Keli Roberts

This 15-minute circuit-training workout features five Kamagon Ball exercises. After performing a 3- to 5-minute warm-up, do each of the following exercises for 60 seconds with 10 seconds of recovery in between. Complete all the exercises in quick succession and then take two to three minutes to recover before performing a second set.

If the exercise is unilateral, perform one side on the first set and the other side on the second. Finish the workout with some total-body stretches.

1. Power Clean

Set-up

  • Standing with feet parallel and shoulder-distance apart, flex the knees into a half squat.
  • Hold the Kamagon Ball in one hand, with the arm extended low between the legs.

Action

  • Explosively drive the hips into extension while simultaneously pulling the ball directly up.
  • Spiral the ball around the arm and catch it in a rack position.
  • Spiral the ball back around the arm while bending the knees to return to the starting position.

Progression

  • Increase the range of motion by flexing lower into the squat.
  • Increase the speed of motion.
  • Increase the amount of water in the ball.

Regression

  • Decrease the range of motion by staying higher in the squat.
  • Decrease the speed of motion (keep in mind, however, that this exercise should still be performed reasonably fast).
  • Decrease the amount of water in the ball.

Safety Tips

  • Brace the abdominals and maintain neutral spine throughout the movement
  • Ovoid hyperextending the neck when at the bottom of the movement by keeping the gaze directly forward.

2. Lateral Swing and Lateral Lunge

Set-up

  • Stand upright with feet together.
  • Hold both handles of the Kamagon Ball in front of the chest

Action

  • Lunge to the side with the right leg, taking a large step and keeping the feet parallel.
  • Flex the right knee and hip and drive the hips back behind the foot.
  • Simultaneously swing the ball laterally to shoulder height.

Progression

  • Increase the range of motion by taking a larger step to the side and flexing deeper into the lunge.
  • Increase the complexity by alternating right and left with a circular motion in front of the chest while moving from one side to the other.
  • Increase the speed of motion.
  • Increase the amount of water in the ball.

Regression

  • Decrease the range of motion by taking a smaller step to the side and staying higher in the lunge.
  • Decrease the complexity by performing all repetitions on one side before changing sides.
  • Decrease the speed of motion.
  • Reduce the amount of water in the ball.

Safety Tips

  • Keep the feet parallel in the lunge.
  • Maintain abdominal bracing while lunging and prevent lumbar flexion.

3. Squat Swing and Release

Set-up

  • Stand upright with feet parallel and shoulder-distance apart, and the knees soft.
  • Hold the Kamagon Ball in front of the body with both hands on one handle.

Action

  • Flex the knees and lower into a squat, while simultaneously swinging the ball between the legs.
  • Drive powerfully to an upright position, extending the hips and knees, while simultaneously swinging the ball upward and forward in a circular motion.
  • When the hips and knees are fully extended and the ball is level with the head, release the ball, flipping it to catch it with the other handle.
  • Flex the hips and knees and squat, allowing the ball to swing back down between the legs.

Progression

  • Increase the range of motion by squatting lower and swinging higher.
  • Increase the speed of motion.
  • Increase the amount of water in the ball.

Regression

  • Decrease the range of motion by staying higher in the squat.
  • Keep holding the ball at the top of the movement—don’t release and catch it.
  • Decrease the speed of motion.
  • Decrease the amount of water in the ball.

Safety Tips

  • Maintain braced abdominals, particularly at the bottom of the squat, and keep the lumbar spine in neutral posture.
  • Focus on keeping the thoracic and cervical spine neutral throughout the exercise.

4. Diagonal Chop and Ribbon

Set-up

  • Stand with feet parallel and shoulder-distance apart, with the knees slightly flexed.
  • Hold the Kamagon Ball by both handles, rotating the ball to the outside of the right thigh, with the hips and feet rotating in the same direction.

Action

  • Swing the ball in a circular motion around the left ear, then around the back of the head and around to the left hip.
  • When the ball is behind the head, the hips should be extended and square to the front, with the feet parallel and knees soft.

Progression

  • Increase the range of motion by deepening the lowered position.
  • Increase the speed of motion and swing the ball powerfully around the head.
  • Increase the amount of water in the ball.

Regression

  • Decrease the range of motion by keeping the ball in front of the chest instead of behind the head.
  • Decrease the speed of motion by eliminating momentum.
  • Decrease the amount of water in the ball.

Safety Tips

  • In the lowered position, rotate the hips and knees while pivoting the foot and lifting the heel.
  • When the ball is behind the back of the head, fully brace the core to prevent lumbar hyperextension.

5. Unilateral Push Press

Set-up

  • Standing with feet parallel and shoulder-distance apart, flex the knees into a half squat.
  • Hold the Kamagon Ball in the “rack” position on one side.

Action

  • Drive the hips up while simultaneously pushing the ball overhead, fully extending the elbow.
  • Focus on pushing from the ground up, connecting the legs to the arm drive.
  • Return to starting position.

Progression

  • Increase the range of motion by performing a deeper squat.
  • Increase the speed of motion.
  • Increase the amount of water in the ball

Regression

  • Decrease the range of motion by staying higher in the squat.
  • Decrease the speed of motion (keep in mind, however, that this exercise should still be performed reasonably fast).
  • Decrease the amount of water in the ball.

Safety Tips

  • Brace the abdominals and maintain a neutral lumbar spine when the ball is overhead.