Medicine Ball Exercises
Browse all medicine ball exercises for strength training.
Showing 23 exercises
Backward Medicine Ball Throw
This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
Catch and Overhead Throw
Begin standing while facing a wall or a partner.
Chest Push from 3 point stance
Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
Chest Push (multiple response)
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
Chest Push (single response)
Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
Chest Push with Run Release
Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
Kneeling Rotational Throw
A half-kneeling rotational throw that eliminates lower-body involvement, isolating thoracic and core rotation. Helps isolate trunk rotation by reducing the contribution of leg drive. Distinct from any standing rotational throw.
Medicine Ball Chest Pass
You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
Medicine Ball Full Twist
For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.
Medicine Ball Golf Swing Simulation
A golf-specific stance and swing-pattern drill performed with a medicine ball. The ball is held in the position of an addressed club and swung through a full rotational arc, releasing toward a target wall or partner. Closely matches the kinematic sequence of a golf swing — distinct from generic rotational throws (no swing-plane stance) and Backward Medicine Ball Throw (overhead toss).
Medicine Ball Rotational Slam
A standing rotational drive followed by a high-to-low (downward) slam release — the ball is brought overhead during the rotation and slammed down to the ground in front of the lead foot. Trains the deceleration phase that follows rotational power, supporting lead-side control after high-velocity rotation. Distinct from One-Arm Medicine Ball Slam (unilateral grip) and the generic rotational throw (horizontal release).
Medicine Ball Rotational Throw
An explosive rotational throw with a medicine ball, releasing into a wall or to a partner. Develops rotational power transfer through the hips, core, and shoulders — directly applicable to swing and throwing sports.
Medicine Ball Scoop Throw
Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
One-Arm Medicine Ball Slam
Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.
Overhead Slam
Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
Return Push from Stance
You will need a partner for this drill.
Rotational Medicine Ball Scoop Toss
A standing rotational drive followed by a low-to-high scooping release — the ball is launched forward and upward, mimicking the upward release angle of an aggressive driver swing. Distinct from Medicine Ball Scoop Throw (vertical, shoulder-led scoop without rotation) and rotational throws with horizontal release.
Standing Two-Arm Overhead Throw
Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
Step and Rotate Throw
A standing rotational throw with a deliberate step-into shift — the lead foot steps toward the wall during the rotation, transmitting force through the landing leg into the throw. Reinforces the step-and-rotate timing used in rotational sports. Distinct from any static-stance rotational throw.
Supine Chest Throw
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
Supine One-Arm Overhead Throw
Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
Supine Two-Arm Overhead Throw
Lay on the ground on your back with your knees bent.
Weighted Crunches
Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
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