Gbigba bọọlu ogiri
Learn how to do Gbigba bọọlu ogiri with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Gbigba bọọlu ogiri is a Medicine ball exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Shoulders, Abs. It has a MET value of 7.5, meaning a 70kg person burns approximately 263 calories in a 30-minute session..
How to Do Gbigba bọọlu ogiri
A full-body conditioning movement where you squat and throw a medicine ball to a target at a set height — commonly used in Hyrox and functional training.
💡 Instructions:
Stand about 1 meter from the wall, feet shoulder-width apart.
Hold the medicine ball at chest level, elbows tucked.
Lower into a full squat, keeping heels down and chest up.
As you stand, use your legs and arms to throw the ball to the target.
Catch the ball as it comes down and flow into the next rep.
⚠️ Common mistakes:
Squatting too shallow
Throwing only with the arms (no leg drive)
Letting the ball pull you forward
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Start Free TrialMuscles Worked by Gbigba bọọlu ogiri
Equipment
- Medicine ball
Calories Burned Doing Gbigba bọọlu ogiri
Calorie Calculator
MET 7.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Gbigba bọọlu ogiri
- Type
- Medicine ball exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Shoulders, Abs
- MET value
- 7.5
- Calories (30 min, 70kg)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Gbigba bọọlu ogiri
What muscles does Gbigba bọọlu ogiri work?
Gbigba bọọlu ogiri primarily targets the Quadriceps, with secondary engagement of the Glutes, Shoulders, Abs.
How do you do Gbigba bọọlu ogiri correctly?
A full-body conditioning movement where you squat and throw a medicine ball to a target at a set height — commonly used in Hyrox and functional training....
Is Gbigba bọọlu ogiri good for beginners?
Gbigba bọọlu ogiri has a MET value of 7.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Gbigba bọọlu ogiri?
Gbigba bọọlu ogiri requires: Medicine ball.
What are the benefits of Gbigba bọọlu ogiri?
Gbigba bọọlu ogiri strengthens the Quadriceps, engages the Glutes and Shoulders and Abs.
What exercises are similar to Gbigba bọọlu ogiri?
Similar exercises to Gbigba bọọlu ogiri include Kẹkẹ, Burpee, Burpee - lateral jump, Burpee – pẹlu push-up.
Is Gbigba bọọlu ogiri better than Kẹkẹ?
Both Gbigba bọọlu ogiri and Kẹkẹ target the Quadriceps. Choose based on your available equipment and training goals.
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