Medicine ball workouts are my secret weapon when training athletes and clients. Why, you ask? It’s become one of my go-tos that always shines during any type of activities—from warmups to workouts, and everything in between.
Medicine ball workouts deliver a potent blend of strength, power, and endurance training, making them essential for anyone aiming to build muscle, elevate athletic performance, or boost cardiovascular stamina. This simple yet versatile piece of equipment can transform your routine by targeting various fitness goals through dynamic exercises.
In this guide, I’ll explore specialized medicine ball workouts crafted to enhance strength, power, and endurance. You’ll also receive expert advice on selecting the perfect medicine ball for your needs. You’ll find detailed routines designed to push your limits, from effective muscle-building circuits to high-intensity interval training.
Choosing The Right Medicine Ball
Selecting the right medicine ball is crucial for getting the most out of your training. Here are some tips to help you choose the perfect one:
Weight and Size
The medicine ball’s weight should challenge you but still allow for proper form and control. Beginners should start with a lighter ball (4-6 pounds), while more advanced users can opt for heavier options (10-20+ pounds). The ball’s size should be comfortable to handle during various exercises.
Material and Grip
Medicine balls come in different materials, such as rubber, leather, or synthetic blends. A ball with a good grip is essential, especially for exercises involving throws or slams. Choose a material that feels secure in your hands and won’t slip during intense movements.
Durability
When using the medicine ball for high-impact exercises like slams, ensure it’s built to withstand repeated force without breaking down. Slam balls, specifically designed for such activities, are often more durable than standard medicine balls.
Bounce vs. No Bounce
Depending on your workout needs, you may want a medicine ball with a bounce (proper for wall throws or partner exercises) or a no-bounce version for slams and other high-impact moves. Consider what exercises you plan to do most frequently and choose accordingly.
Cost and Brand
While you don’t need to break the bank, investing in a quality medicine ball from a reputable brand can ensure longevity and performance. Look for user reviews and recommendations to find a ball that suits your needs and budget.
The Benefits of Medicine Ball Workouts
Medicine ball workouts offer a unique combination of benefits that traditional weights just can’t match. Here’s why you should consider incorporating them into your routine:
Functional Strength and Power
Med ball exercises often mimic real-world movements, helping you develop functional strength and explosive power. These movements translate directly to better performance in sports and daily activities.
Core Engagement
Almost every med ball exercise challenges your core. Whether slamming, twisting, or lifting, your abs, obliques, and lower back get a serious workout, helping to build stability and improve posture.
Versatility
The med ball offers various exercises targeting different muscle groups. It’s a one-stop shop for diverse and effective training, from full-body workouts to isolation moves.
Increased Coordination and Balance
Many med ball exercises require balance and coordination, enhancing your body’s overall athleticism and making you more agile in everyday movements.
Cardiovascular Conditioning
Med ball circuits and intervals can quickly elevate your heart rate, making it an excellent tool for cardio conditioning that builds strength and power.
Best Ways to Incorporate Medicine Balls into Your Training
Knowing how to incorporate medicine ball training effectively into your routine is essential to maximize its benefits. Here are some tips:
Warmup and Mobility: Start your workout with med ball drills that promote mobility and activate key muscle groups. Try a series of med ball rotations, lunges with a twist, or overhead slams to get your blood flowing and your muscles ready for action.
Strength and Power Circuits: To add variety and intensity, include med ball exercises in your strength and power circuits. Moves like med ball slams, rotational throws, and weighted carries can seamlessly integrate with traditional strength exercises to enhance explosiveness and muscle recruitment.
Cardio Finishers: End your workout with a med ball cardio finisher to burn extra calories and improve endurance. Short bursts of high-intensity med ball exercises like wall balls or alternating slams can push your heart rate into the fat-burning zone.
Full-Body Workouts: Dedicate an entire workout to med ball training once or twice a week. This can be particularly effective for developing full-body strength, power, and endurance, especially when you’re short on time but want a comprehensive workout.
1. The Medicine Ball Workout For Hypertrophy
To build muscle with a medicine ball, focus on higher rep ranges and keep your rest periods short. Circuit-style training is ideal, as it keeps you engaged, elevates your heart rate, and maximizes muscle fatigue for optimal growth.
Hypertrophy Circuit A
Perform three to five rounds of Circuit A. Complete each movement for 10-15 reps and rest for 45 seconds between exercises. Feel free to take a one- to two-minute break between rounds.
A1. Medicine Ball Pushup
How to: Start by placing one hand on a medicine ball and the other on the floor, keeping your body straight from head to heels. Bend your elbows to lower your chest toward the ball, then push back to the starting position. Maintain a straight body to avoid lower back strain. Try alternating hands or using both hands on the ball for added difficulty.
A2. Medicine Ball Split Squat
How to: Hold a medicine ball at chest level and step one foot forward into a split stance. Lower your hips until your front thigh is parallel to the floor, then push through your front heel to return to the start. Keep your torso upright, and avoid letting your front knee go past your toes. To increase the intensity, hold the ball overhead or extend it forward.
A3. Medicine Ball Russian Twist
How to: Sit on the floor with your knees bent and feet elevated, holding the ball with both hands. Lean back slightly, then rotate your torso to one side, bringing the ball toward the floor beside your hip. Return to the center and rotate to the other side. Keep the movement controlled, and consider extending your legs or lowering the ball for added challenge.
Rest 2 to 4 minutes before advancing to Circuit B.
Hypertrophy Circuit B
Perform three to five rounds of Circuit B. Complete each movement for 10-15 reps and rest for 45 seconds between exercises. Feel free to take a one- to two-minute break between rounds.
B1. Medicine Ball Single-Leg RDLs
How to: Hold a medicine ball in front of your thighs and balance on one leg. Hinge at the hips while extending the free leg behind you, lowering the ball towards the ground. Return to the starting position by squeezing your glutes and driving your hips forward. Keep your torso straight, and avoid rounding your back. Switch legs after completing the set.
B2 Medicine Ball Bentover Rows
How to: Hold a medicine ball with both hands, bend at the hips and knees, and keep your back flat. Pull the ball towards your chest by bending your elbows and squeezing your shoulder blades together. Lower the ball back to the starting position with control. Ensure your back remains straight throughout the movement and avoid using momentum.
B3. Medicine Ball V-Ups
How to: Lie on your back with your legs extended, and hold the medicine ball above your head. Lift your legs and upper body simultaneously, reaching the ball toward your toes. Lower back down with control, keeping your core engaged. Hold the ball closer to your feet or increase the range of motion for an added challenge.
2. The Medicine Ball Workout for Full-Body Strength
Full-body strength workouts focus on hitting those moderate rep ranges while allowing for slightly more extended rest periods than hypertrophy training. Although you won’t max out with heavy barbell lifts, the extended rest ensures you maintain proper form and fully recover before your next set, helping you build strength effectively and safely.
Complete 5 rounds of the following full-body circuit. Rest for 60 seconds between exercises, and take a solid 2-minute break between rounds.
Medicine Ball Front Slam (8 reps)
How to: Stand with your feet shoulder-width apart and hold the medicine ball overhead with both hands. Forcefully slam the ball in front of you, using your entire body to generate power. Bend your knees slightly as you slam. Keep your core engaged, and use your legs to absorb the impact. If available, use a sand-filled ball for added safety.
Medicine Ball Over-the-Shoulder Tosses
How to: Hold the medicine ball with both hands and stand with your feet shoulder-width apart. Twist your torso to one side, then toss the ball over your shoulder, using your core and hips for power. Retrieve the ball and repeat the toss on the opposite side. Keep your movements controlled and engage your core throughout.
Medicine Ball Spiderman Pushup
How to: Start in a push-up position with one hand on the medicine ball and the other on the floor. As you lower your body, bring one knee towards your elbow on the same side. Push back up to the starting position and switch sides. Maintain a stable core and avoid letting your hips sag during the movement.
Medicine Ball Forward Lunge
How to: Hold the medicine ball at chest level and step one foot forward into a lunge. Lower your hips until your front thigh is parallel to the floor and your back knee nearly touches the ground. Push off your front foot to return to the starting position. Alternate your legs with each repetition, and keep your torso upright throughout.
Medicine Ball Superman
How to: Lie facedown on the floor with the medicine ball extended in front of you. Lift your arms, chest, and legs off the ground while holding the ball, squeezing your glutes and lower back muscles. Lower back down with control and repeat. Keep your movements slow and deliberate to effectively engage your posterior chain.
3. The Medicine Ball Workout for Explosive Power
This medicine ball power workout boosts your athletic performance by focusing on fast-twitch muscle fibers and dynamic movements. Each superset targets different aspects of power—vertical, rotational, and lateral—giving you a full-body challenge that will enhance your strength, speed, and agility.
Power Superset 1
3 Rounds – Rest 90 seconds between rounds.
Medicine Ball Vertical Throw (5 reps)
How to: Stand with your feet shoulder-width apart, holding the medicine ball at chest level. Bend your knees slightly, then extend your hips and legs explosively while throwing the ball as high as possible.
Medicine Ball Squat Jumps (5 reps)
How to: Hold the medicine ball at chest level and stand with your feet shoulder-width apart. Lower into a squat position, then push through your heels to jump explosively into the air. Land softly, reset, and then go into the next squat.
Rest 3 minutes
Power Superset 2
3 Rounds – Rest 90 seconds between rounds.
Medicine Ball Side Throw (5 reps)
How to: Stand with your feet shoulder-width apart and hold the medicine ball with both hands. Rotate your torso to one side and throw the ball sideways against a wall or to a partner. Catch the ball and repeat on the other side.
Medicine Ball Split Squat Jump (3 reps per side)
How to: Start in a split squat position with one foot forward and the other extended back, holding the medicine ball at chest level. Lower into the split squat, then explosively jump and switch your legs in mid-air, landing in a new split squat position. Continue alternating legs with each jump.
Rest 3 minutes
Power Superset 3
3 Rounds: Rest 90 seconds between rounds.
Medicine Ball Side-to-Side Slam (3 reps per side)
Stand with your feet shoulder-width apart, holding the medicine ball overhead with both hands. Slam the ball down to one side of your body, then quickly pick it up and slam it to the other side. Continue alternating sides. Use your core and legs to drive the movement and maintain a steady rhythm.
Medicine Ball Skater Jumps (5 reps per side)
Hold the medicine ball at chest level and stand with your feet shoulder-width apart. Perform a lateral jump to one side, landing on one leg while bringing the ball across your body. Jump to the opposite side and repeat. Keep your movements explosive and use your arms for momentum while focusing on balance and control.
4. The High-Intensity Medicine Ball Circuit Workout for Endurance
Boost your cardiovascular endurance and stamina with this high-intensity medicine ball workout. Designed to keep your heart rate elevated and push your limits, this workout combines explosive movements with minimal rest to enhance your aerobic capacity and overall endurance.
Endurance Circuit 1
3 Rounds. Perform each exercise for 45 seconds, followed by 15 seconds of rest between exercises. Rest for 1 minute between rounds.
- Medicine Ball Slams
How to: Engage your core and use your entire body to slam the ball down with maximum force. - Medicine Ball Alternating Toe Touches
How to: While lying on your back, hold the ball above your chest and reach for your toes with alternating legs. - Medicine Ball Burpees:
How to: Incorporate the ball into your burpees by holding it while you perform the jump and push-up.
Rest 2 minutes.
Endurance Circuit 2
3 Rounds. Perform each exercise for 40 seconds, followed by 20 seconds of rest between exercises. Rest for 1 minute between rounds.
- Medicine Ball Thruster
How to: Sit on the floor with your legs elevated, twisting the ball from side to side to engage your obliques. - Medicine Ball Mountain Climbers
How to: Place your hands on the ball and alternate, bringing your knees toward your chest in a rapid, high-intensity motion. - Medicine Ball High Knees
How to: Hold the ball at chest level and perform high knees, driving each knee up as you keep the ball steady.
Endurance Circuit 3
3 Rounds. Perform each exercise for 30 seconds, followed by 30 seconds of rest between exercises. Rest for 1 minute between rounds.
- Medicine Ball Wall Throws
How to: Stand against a wall and throw the ball against it with as much force as possible, catching it on the rebound. - Medicine Ball Plank Passes
How to: Start in a plank position with the ball under one hand. Pass the ball to the other hand while maintaining a stable core. - Medicine Ball Jump Squats
How to: Hold the ball at chest level as you perform jump squats, focusing on explosive power and height.