Suitable for all fitness levels, medicine balls are a great way to work every area of your body. Since they are inexpensive and versatile, they’re considered great training tools for those looking to develop explosive power. Medicine ball training allows for a greater range of motion, improved core strength, increased coordination and flexibility and improved upper and lower body strength.

When choosing the weight of your medicine ball, pick one that’s heavy enough to slow your motion, but not so heavy that you lose control, accuracy or range of motion.

Goblet Squat

Hold the ball to your chest with your arms squeezing the ball from both sides. Drive your feet into the ground and push your hips back while lowering your body down. Continue to move straight down to get a deep stretch while in the lowest position. Remember to keep your core braced and your chest up throughout the movement. Lastly, always remember to keep your knees out when squatting in this style.

Perform 3-4 sets of 10-20 reps.

Lunge with a Twist

Stand with your feet about shoulder-width apart. Hold your medicine ball in front of your body with your elbows bent about 90 degrees. With your right foot, step forward into a basic lunge position. Once you are fully lunged forward, twist your upper body to the outside leg, keeping your core engaged while squeezing your glutes. Once you are stable, turn your body back to the center in one slow and controlled movement. Step the right foot back and return to your starting position.

Perform 2-3 sets of 8-12 reps.


Lie faceup with your medicine ball between your hands, arms extended behind your head. Raise your torso and your legs at the same time, while keeping your arms straight. Touch the medicine ball to your feet and hold for a second, before slowly lowering your legs and your arms to the starting position.

Perform 2-3 sets of 8-12 reps

Triceps Push-ups

Start in a standard push-up position with your medicine ball directly underneath your chest. Place your hands on the top, slightly to the outside of your medicine ball and slowly lower your body until your chest nearly touches the medicine ball. Once you have lowered your body, pause for a brief second before pushing yourself back to the starting position. Remember to keep your head, neck and spine in alignment and brace yourself during the entire movement.

Perform 2-3 sets of 10-15 reps

Romanian Deadlift

Stand at the start position with your feet hip distance apart, holding the medicine ball in front of your waist. Keeping your legs and back straight, begin to bend at the waist, sending your hips back and lowering the ball towards the ground while keeping your chest up (straight upper back). Ideally, you want to lower your body far enough to have the medicine ball land somewhere between your shins and toes. Squeeze your glutes and contract your hips to help drive your body back into the starting position.

Perform 3 sets of 8-10 reps

Weighted Superman

Start by lying face down with your arms stretched out in front of you clutching a lightweight medicine ball. Slowly raise your arms and legs as high as possible. Hold the pose at your highest position for a few seconds before gently lowering your body back down onto the ground.

Perform 3 sets of 8-12 reps