Brock Drill Exercise

Written By: Todd Kuslikis
October 11, 2011

Brock Drill Exercise I coined after watching a workout done by UFC Fighter Brock Lesnar. Brock is an incredible athlete and I give him props for sharing this exercise with the world. It’s a crazy exercise for developing upper body strength.

How to do a Brock Drill Exercise:

In order to properly perform the Brock Lesnar Drill Exercise, get in a standard pushup position and place a medicine ball directly below your face. Place one hand on the medicine ball. Precede to hop over the ball using just your upper body. Your opposite hand will be landing on the ball as your body jumps to the other side. Repeat.

Muscle group worked:

This is a whole body weight exercise but focuses primarily on your chest and upper back regions.

Target Repetitions for Muscle Growth: 6-8

Target Repetitions for Muscle Tone/Endurance: 8-12

Why a Brock Drill Exercise works:

The reason Brock Lesnar is so big and why this exercise works so well is because of the addition of the medicine ball. Your arms and wrists have to recruit many stabilizer muscles to control the movement, thereby fatiguing the muscle more quickly.

Tips: Be careful not to injure your wrists. The Brock Lesnar Drill Exercise places a great amount of strain on your wrists so be careful with it.

Important!: Breath slow and steady as you perform this exercise.

Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

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  1. Lydia

    “Precede to hop over the ball using just your upper body.” should be “Proceed to hop over the ball using just your upper body.”
    Precede as in previous and Proceed as in continue

    Reply
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