Medicine Ball Training

Medicine Balls are great tools that are making a comeback. You can use them to diversify your training and are an excellent alternative to working your total body. Medicine Balls can be used by one person or in a group. They allow for improved range of motion and core strength and can be used by the beginner, those in rehab, and sports athletes.

Back

Ball Pullover

Begin by lying on a stability ball with your upper back, neck, and head fully supported. Keep abs contracted, and lift lower body to form a flat surface with your torso. Put medicine ball back behind your head as comfortably as you can.

Chest/Shoulders

Plank and Progressions

Using a medicine ball, get into a modified pushup position. Leave one hand securely on the ground and bring the other hand up and position it on top of the medicine ball. Alternate one arm and leg as you lift up.

Chest Squeeze

Sit on ball or chair, back straight and abs in. Hold a medicine ball at chest level and squeeze the ball to contract the chest. While continuing to squeeze the ball, slowly straighten the arms, and lift the ball in front of you until your arms are straight. Keep steady pressure on the ball throughout the movement. Bring the ball back towards the chest.

Biceps

Biceps Curls

While standing, hold a medicine ball in your hands with your arms at your sides and your hands positioned just below your waist. Curl the ball up to your chest while keeping tension on your biceps. Slowly lower the ball and repeat.

Triceps

Extension

Stand or, if you’re sitting, engage the abs and sit tall. Hold a medicine ball in both hands with the arms extended, arms next to the ears. Keep the shoulders pulled down and away from the ears. Bend the elbows, lowering the ball behind your head until your elbows are at 90-degree angles. Squeeze the triceps to straighten the arms, taking the ball back up.

Abs

Quadriceps

Squat

Hold a ball in your hand and bend your knees, keeping your back and shoulders straight. Make sure your knees do not go over your toes.

Hamstrings

Lunges

 Stand with medicine ball grasped and lunge forward with your first leg. Land on the heel then forefoot. Lower your body by flexing knee and hip of front leg until the knee of your rear leg is almost in contact with the floor. Repeat by alternating the lunge with opposite leg.

Toe up Twist

Begin sitting on the floor with your knees bent and your feet flat on the floor. Hold the medicine ball and extend your arms out in front of you; keeping your lower body still, twist your body to the right and then to the left.

Crunches

Lie on your back with your feet off the floor and your legs pointed straight in the air. Keep your arms straight while holding the medicine ball. Curl up and hold for a greater burn.

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Christina Chapan

Christina Lee Steele Chapan is a certified personal trainer with four certifications from ISSA ACE, AFAA and SCW. She specializes with fitness for children and those adults and children with special needs. In addition to attaining her certifications, she is also a certified elementary and special education school teacher with a B.S. in Elementary Education, a minor in Biblical Studies from North Central University, an endorsement in Special Education, and an M.A. in Curriculum and Development from Governors State University. Her passion is for training the future of tomorrow. She is available for training, speaking and writing.

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