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Zogics Blog

5 Strengthening Medicine Ball Exercises

June 28, 2017 By Zogics

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Medicine ball training has been around since the time of the ancient Greeks. Weighted medicine balls boost strength, overall fitness and endurance. However, they must be used the right way. Pick up a wholesale medicine ball along with medicine ball storage units and your fitness facility members will have everything they need to bolster their strength. Let's take a look at some of the best medicine ball exercises for to improve strength.

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Medicine Ball Lunge With Pass-Through

This medicine ball exercise strengthens the hips and the glutes. Here is how to do it. Begin by standing upright while holding the medicine ball in front of your chest. Take a step back with your right foot to complete a reverse lunge move. Allow your back right knee to hover a couple of inches above the floor. The next step is to pass the medicine ball below your front left thigh in an inside out manner.

Bring the medicine ball back to the front of your chest and push off of your front left heel so you resume the initial position. Take a step back with your left foot and repeat the exercise on the opposite side. Keep alternating the medicine ball lunge with pass-through on each side of your body. Perform a total of 20 reps with 10 on each leg.

Balancing Burpee

This medicine ball exercise strengthens the shoulders, legs and core. Begin by standing two feet away from the wall. Balance on your right leg. Execute a chest pass by launching the medicine ball against the wall. Catch the medicine ball as it bounces back from the wall. Hinge your hips as quickly as possible and move down into a one-leg squat position. Rest the ball on the floor beneath your chest. Move your right foot back to a one-leg plank position while keeping your left foot elevated. Move your right foot back as close as possible to the medicine ball.

Stand back up and resume the initial position. Perform between five and eight reps on the right leg before alternating sides and repeating. Perform three sets of eight reps on each side. If you can't complete eight reps on each side, try to complete at least five per side.

Medicine Ball Rotational LungeMedicine Ball Rotational Lunge and Lift

This medicine ball exercise strengthens your core muscles along with your hips. Begin by standing with your feet aligned with your hips. Hold the medicine ball in front of your midsection. Step back with your left foot to the three o'clock position. Press your right foot into the ground while flexing your thigh to stabilize the knee. Let your body pressure build up on your left hip while you lift the medicine ball high overhead. Hold this position for a moment then lower the medicine ball. Push off your left foot to resume the initial position. Perform 10 reps on the left side. Switch sides and perform 10 more on the right side.

Medicine Ball Push-ups

Medicine Ball Push Ups

If you are looking for a way to strengthen your back, shoulders and core, medicine ball push-ups are the way to go. Dedicate a space in your gym for these workouts and your members will undoubtedly give medicine ball push-ups a try.

Start out in the plank position with your left hand on the medicine ball. Press your right hand into the floor. Flex your core muscles, bend at the elbows and lower your body to the floor. Draw your left elbow down to your left knee. Push off to return your body to the initial position. Repeat on the other side for your second repetition. Roll the medicine ball over to the position beneath the right hand. Draw your right knee to your right hand as you lower back down. Continue to alternate sides. Perform three sets of 10 reps.

Medicine Ball Wall Toss

Medicine Ball Wall Toss

This exercise is one of the best ways to fortify your shoulders, abs, glutes, quads and hamstrings. Begin by standing perpendicular to the wall. There should be at least three feet between your body and the wall. Keep your right hip closest to the wall. Hold the medicine ball with both of your hands. Squat down and bring the medicine ball to the outside of your left hip. Perform a twisting motion while extending your knees and hips.

Throw the medicine ball against the wall with ample power so it bounces right back to you. Do your best to catch the medicine ball on the first attempt. Once you have a grip on the ball, quickly transition to the second repetition. Perform 10 reps on the initial side. Switch sides and perform another 10 reps. Perform upwards of three sets on each side and your strength will gradually increase.


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