Medicine Ball Overhead Throws
Medicine Ball Overhead Throws increase power in lower body muscles: glutes, quads, and calves.
BEGINNER
Medicine Ball Slam
This exercise targets the muscles in both your upper body and lower body. When Medicine Ball Slam is adequately performed, it can build strength in your upper back, core muscles, triceps, glutes, quads, and hamstrings. This is also an effective cardio workout.
Instructions
- Take a medicine ball and hold it above your head. The arms should be slightly bent and the legs shoulder-width apart.
- Hit the ball hard on the ground in front of you. Catch the ball on the rebound or catch the ball and return to the starting position.
Tips
- Stand with your feet at least shoulder-width apart so you can execute punch after punch.
- Watch the ball if it bounces, and don't let it bounce and hit you in the face.
- Use your press to hit the ball. Try to mimic the twisting motion of your body as you hit the ball on the ground.
Alternative Exercises
Medicine Ball Chest Pass
Medicine Ball Chest Pass engages your core, shoulders, triceps, back, glutes, hamstrings, and quads and improves muscular and cardiovascular endurance.
High-Pull Burpee
High-Pull Burpee works your whole body and aims to build strength and endurance in your lower and upper body. When performed correctly, High-pull burpees also work the muscles in your legs, hips, abdomen, arms, chest, buttocks, and shoulders.
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