Medicine Ball exercises

Medicine Ball: 50+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What medicine balls are for

A medicine ball is a weighted ball you can throw, slam and catch. Throwing lets you move as fast as possible without having to stop the weight at the end, so it trains explosive power, especially through the hips and trunk, in a way lifting cannot.

Technique and safety

Use a light ball (2–6 kg for most people) and throw with full intent, resting enough between sets to stay fast. Throw against a solid wall or to a partner, and use a ball designed for slamming when throwing at the floor.

Five to start with

  1. 1
    IntermediateMedicine Ball Slam

    An explosive overhead slam for the whole body.

  2. 2
    IntermediateMedicine Ball Rotational Throw

    Rotational power for sports that swing, throw or hit.

  3. 3
    IntermediateMedicine Ball Chest Pass

    A fast horizontal push for upper-body power.

  4. 4
    IntermediateMedicine Ball Russian Twist

    Rotation work for the core.

  5. 5
    IntermediateMedicine Ball Overhead Throw

    Throwing backwards overhead for hip power.

All 50+ medicine-ball exercises