10 Best Medicine Ball Exercises for the Full-Body Workout
Table of Contents
Why Choose a Medicine Ball?
Medicine balls are not just for professional athletes. They’re versatile, effective, and easy to use. Here are some of the top benefits:
- Build explosive power: Great for improving athletic performance.
- Train in all planes of motion: Get stronger by adding rotational and lateral moves to your workout.
- Low impact: Perfect for building strength without stressing your joints.
- Affordable and portable: No need for bulky gym equipment.
Incorporating medicine ball training can enhance strength, athletic performance, and overall conditioning through various movements like explosive throws and controlled exercises.
How to Choose the Right Medicine Ball
Picking the right weight is key to getting the most out of your workout:
- Beginners: Start with 3kg.
- For power: Use 6kg+.
- Tip: You should feel challenged after 10 reps, but not completely exhausted.
Selecting the right medicine ball weight is crucial to ensure effective workouts, allowing for controlled repetitions while still causing fatigue. Consider your ability to lift the ball overhead comfortably before determining the appropriate weight.
10 Best Medicine Ball Exercises for a Total-Body Burn
1. Medicine Ball Burpee Squat Thrust
Works: Glutes, quads, core, and upper body.
Start by holding the ball at chest height. Squat, place the ball on the floor, jump your legs back into a plank, then jump them forward and return to standing. For extra power, thrust the ball overhead as you stand.
2. Single Leg Deadlift
Works: Upper back and arms.
Stand with your feet together and the medicine ball held straight out in front of you with your arms extended. Keep your right knee slightly bent, bend at your hips, and extend your left leg straight out behind you. Keep core tight and your back straight line.
When your body is parallel to the ground, return to the starting position.
3. Kneeling Medicine Ball Slam
Works: Core, shoulders, and legs.
Kneel with one leg forward, hold the ball overhead, and slam it forcefully to the side of your front leg. For added strength and stability, engage your core and lift the medicine ball straight overhead before slamming it. Switch sides after 30 seconds.
4. Russian Twist
Works: Obliques and core.
Sit on the floor with knees bent and feet slightly elevated. While holding a medicine ball at chest height, lean back, and twist side to side.
5. Medicine Ball Bicycle Twist
Works: Core and abs.
Lie on your back, holding the ball above your chest. As you crunch up, twist so your left elbow meets your right knee while extending your left leg. Alternate sides.
6. Wall Ball Throw
Works: Full body.
Stand a few feet from a wall. Begin in a squat position while holding the ball at chest height, then throw it against the half rack wall ball target as you stand. Catch it and repeat.
7. Medicine Ball Lunge
Works: Glutes, hamstrings, and core.
Hold the medicine ball in both hands, stand with your feet hip-width apart. Take an extended step forward with your right leg and let your left knee go towards the floor, hold for a second. Engage your glutes, quads, and hamstrings to push your front leg heel into the ground to step back into a standing position. Switch sides and repeat.
8. Plank with Medicine Ball Tap
Works: Core, shoulders, and stability.
Start in a plank position with the medicine ball underneath your hands. Tap the ball with one hand, then the other, while keeping your hips steady.
9. Med Ball Sit-Up with Press
Works: Core and shoulders and shoulder blades. Perform a sit-up while holding a lightweight medicine ball at your chest. At the top, press the ball overhead before returning to start.
10. Squat Jump with Medicine Ball
Works: Legs and power. Hold the ball at chest height with your feet shoulder-width apart, squat, and then explosively jump as high as you can. Land softly and repeat.
Example Full-Body Routine
Here’s a quick 20-minute workout:
- Burpee Squat Thrust (45 seconds, 15 seconds rest)
- Russian Twist (45 seconds, 15 seconds rest)
- Wall Ball Throw (45 seconds, 15 seconds rest)
- Medicine Ball Sit-Up with Press (45 seconds, 15 seconds rest)
- Squat Jump with Medicine Ball (45 seconds, 15 seconds rest)
Repeat 3 rounds for a killer total-body burn.
FAQs About Medicine Ball Training
What is the right medicine ball weight I should use?
- Beginners: Start with 3kg.
- For power moves: Go heavier, around 6kg+.
Selecting the correct medicine ball weight is crucial for effective workouts, as it should be manageable enough to perform ten controlled repetitions while still causing fatigue by the last rep.
Are lightweight medicine ball exercises good for beginners?
Yes! Medicine balls are great for all levels. Just choose a lighter ball and focus on form.
Can I use a medicine ball instead of dumbbells?
Absolutely. Medicine balls allow for dynamic movements like slams and throws, which dumbbells can’t do.
Medicine balls are an incredible tool to transform your workouts. Try these 10 exercises and let us know how they’ve helped you! For more fitness tips and high-quality gear, check out Superstrong Fitness.