Medicine ball workouts are a great way to improve strength, power, and overall fitness. These workouts involve using a weighted ball, typically made of rubber, to perform various exercises that engage multiple muscle groups. Here are some effective medicine ball exercises you can incorporate into your workout routine:
Medicine Ball Slams
Hold the ball overhead and slam it down onto the ground as hard as you can. Pick it up and repeat for several reps.
Russian Twists
Sit on the ground with your knees bent and feet flat on the floor. Hold the ball in front of your chest and twist your torso to the right, tapping the ball on the ground beside your hip. Twist back to center, then to the left, tapping the ball on the ground beside your other hip.
Wall Throws
Stand facing a wall with the ball at chest height. Explosively throw the ball at the wall and catch it on the rebound. Repeat for several reps.
Squat with Overhead Press
Hold the ball at your chest and squat down. As you stand back up, press the ball overhead. Repeat for several reps.
Lunge with Twist
Simply, hold the ball in front of your chest and step forward into a lunge. As you lunge, twist your torso toward the side of the forward leg. Return to standing and repeat on the other side.
Medicine Ball Reverse Lunge with Twist
Next, hold the medicine ball with both hands at chest level. Step back into a reverse lunge with one leg, and as you lunge, rotate your torso and the medicine ball toward the same side as the leg that’s lunging.
Medicine Ball Push-Up
Place both hands on a medicine ball in a push-up position. Lower your chest toward the ball by bending your elbows, then push back up to the starting position.
Push-ups with a Twist
Again, place one hand on the medicine ball and perform a push-up. At the top of the push-up, twist your torso to the side of the hand on the ball. Repeat on the other side.
Medicine Ball Woodchopper
Stand with your feet shoulder-width apart, holding the medicine ball with both hands. Start with the ball on one side of your body at hip level, and then swing it diagonally across your body and overhead to the opposite side.
Medicine Ball Sit-Up
Lie on your back with your knees bent and feet flat on the ground. Hold the medicine ball at your chest, and then perform a sit-up, engaging your core and lifting your upper body off the ground while keeping the ball close to your chest.
Medicine Ball Sit-up and Throw
Lie down on your back with your knees bent and feet flat on the ground. Hold the medicine ball against your chest. Perform a sit-up, and as you reach the top position, explosively throw the ball forward. Catch the ball on the rebound and repeat for a desired number of reps.
Remember to choose a medicine ball weight that challenges you without sacrificing your form. Start with a lighter weight and gradually increase as you become more comfortable and stronger. It’s also important to warm up before performing these exercises and maintain proper form throughout to avoid injury.
