Medicine Ball Exercises


A medicine ball is a versatile and portable tool which can be used to add challenge and variety to your current exercise program.

 

If you are new to medicine ball training it is crucial to determine a weight that is appropriate for you as often times people will select a weight that is too heavy and thereby will compromise form.

 

Select a ball that is light enough for you to complete each exercise with good form integrity and yet heavy enough to challenge you (here Tracy is using a 4 lb medicine ball).


Squat with Medicine Ball Press


 

  • Squat down, pressing the hips back
  • Keeping core engaged as you press the ball in front of you
  • Targets: Chest, Shoulders & Triceps

 


Squat with Medicine Ball Overhead Press


 

  • Squat while keeping the core engagement
  • Sit back while pressing the hips backward
  • Extend the Medicine Ball over the head, pressing upward
  • Targets: Chest, Shoulders & Triceps

 


Squat with Medicine Ball Overhead Tricep Extension


 

  • Squat while keeping the core tight
  • Pressing the hips backward as you lower into the squat
  • Begin with the medicine ball overhead, bend at the elbows and extend the arms up
  • Targets: Triceps & Back of the Upper Arm

 


Forward Lunge with Medicine Ball Rotation (First Progression)


 

  • Keep the arms in tight to the body
  • Elbows in to the sides
  • Rotate to the right while you lead with your right leg
  • Rotate to the left when you lead with your left leg
  • Targets: Core & Abdominals

 


Forward Lunge with Medicine Ball Rotation (Second Progression)


 

  • Same form as first progression
  • Increase lever length by extending arms out further.
  • Targets: Core, Abdominals & Shoulders

 


Side Lunge with Medicine Ball Curl


 

  • Step to the side first
  • As you squat down begin bringing the medicine ball into the curl
  • Keep the abdominals engaged and press the hips back as you move into the side lunge
  • Targets: Biceps

 


Bent Knee Crunch with Medicine Ball


 

  • Keep the elbows lifted off the mat
  • Knees bent at about 90 degrees
  • Hold the medicine ball directly above your chest
  • Targets: Core & Abdominals

 


Bent Knee Crunch with Medicine Ball Chest Squeeze


 

  • Keep the elbows lifted off the mat
  • Knees bent at about 90 degrees
  • Hold the medicine ball directly above your chest
  • Squeeze the outside of the ball as you perform each crunch
  • Targets: Core, Abdominals & Chest