Medicine Ball Slams and 7 More Moves to Build Muscle
Medicine Ball Moves to Build Muscle
If your strength routine consists of the same ol’ dumbbell and barbell exercises, try throwing a medicine ball into the mix. Trainers from across the country share their favorite medicine ball moves that will breathe new life into your workout routine—while helping you reap some serious total-body sculpting benefits. (Then, try these 5 Moves to Turn Your Body into a Fat-Burning Machine.)
Works: core, legs, and shoulders
A. Stand 2 to 3 feet away from a wall, balancing on left leg. Perform a chest pass by throwing the medicine ball into the wall and catching as it bounces back.
B. Quickly hinge hips and lower down into a single-leg squat. Place ball on ground directly below chest and jump left foot back to a single-leg plank position, keeping right foot lifted. Jump left foot back as close to the ball as possible and stand back up, returning to starting position. Complete 5 to 8 reps on the left leg before switching sides and repeating. Do 3 sets of 5 to 8 reps per side.
Lunge with Medicine Ball Pass-Through
Works: butt and hips
A. Stand holding medicine ball in front of chest and step left foot back, performing a reverse lunge with right knee tracking in line with second toe and back left knee hovering 1 to 2 inches off the ground.
B. Pass medicine ball under front right thigh from the inside out. Draw ball back in front of chest and push off front right heel, returning to staring position. Step back with the right foot and repeat sequence on opposite side. Continue alternating legs with each repetition, completing a total of 20 reps (10 per leg). Do 3 sets of 10 reps per side.
Spider-Man Medicine Ball Push-Up
Works: Core, shoulders, and back
A. Begin in plank position with right hand on top of medicine ball and left hand on the ground.
B. Keeping core engaged, bend elbows and lower toward floor, drawing right elbow toward right knee. Press back up and repeat on opposite side for second rep, rolling ball over to position under left hand and drawing left knee to left hand as you lower down. Continue alternating sides. Do 3 sets of 8 to 12.
(Keep building your upper-body with this Amazing Abs and Arms Workout.)
Rotational Lunge with Overhead Lift
Works: core and hips
A. Stand with feet hip-width apart, holding a medicine ball in front of waist.
B. Step right foot back to the 4 o’clock position while pressing left foot into ground, engaging thigh to help stabilize knee. Hinge and sink into right hip while simultaneously lifting medicine ball overhead. Lower the medicine ball and push off right foot to return to starting position. Complete 8 to 12 reps on the right before switching sides and repeating. Do 16 to 4 sets of 24 to 12 reps per side.
Perpendicular Wall Ball Toss
Works: quads, hamstrings, glutes, abs and shoulders
A. Stand perpendicular to wall, about 2 to 3 feet away, with left hip closest to wall. Hold medicine ball in both hands and squat down, drawing medicine ball to outside of right hip.
B. Extend hips and knees as you twist, throwing medicine ball toward wall with enough power for it to rebound back to you. Catch the medicine ball and immediately move into your second rep. Do 8 to 10 reps before switching sides and repeating. Do 1 to 3 sets of 8 to 12 reps per side.
Medicine Ball Fly
A. Lie on back on stability ball with feet flat on floor and positioned wider than hip-width apart to stabilize. With both hands, hold medicine ball directly over chest.
B. Keeping core engaged, shift medicine ball into left hand and open both arms wide until parallel with floor.
C. Return to starting position and repeat to opposite side for second rep, transferring ball into right hand as you perform the fly. Continue alternating sides. Do 4 sets of 12 to 15 reps
Work: core, shoulders, legs, and butt
A. Stand with feet slightly wider than shoulder-width apart, holding medicine ball in front of chest. Hinge at hips and bend knees, lowering into a squat while keeping medicine ball in the same position.
B. Extend legs while simultaneously pressing medicine ball directly overhead. Reverse the movement and repeat the sequence. Do 3 to 4 sets of 15 reps.
(Want a stronger lower body? Try Jada Pinkett Smith's Look-Hot-From-Behind Butt Workout.)
Medicine Ball Plank Roll Out
A. Begin in a plank position with medicine ball positioned between hands. Using right hand, roll the medicine ball out as far as you can to the right, keeping core engage and hips and shoulders squared to floor.
B. Roll the ball back to center and with the left hand repeat the sequence to the left side. Continue alternating sides for 10 reps (5 in each direction). Do 3 sets of 5 reps per side.