Equipment
Medicine Ball Exercises
Medicine balls are weighted balls used for explosive movements, rotational exercises, and partner work. They're excellent for developing power, core strength, and athletic conditioning. Unlike other equipment, you can throw them.
Why Train with Medicine Ball
Key benefits of this equipment type
Develop explosive power through throwing
Excellent for rotational core training
Great for partner and group workouts
Builds functional, athletic strength
Adds variety to training
Training Tips
Get the most out of your medicine ball training
Start with a lighter ball to learn movements
Use slam balls for throwing exercises (they don't bounce)
Focus on explosive hip and core rotation
Great for warm-ups and conditioning finishers
Shop Medicine Ball Equipment
Recommended gear to get started (affiliate links)
Slam Ball Set
Dead bounce for throwing exercises
Wall Ball
Soft shell for wall throws
Dual Grip Medicine Ball
Handles for rotational work
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All Medicine Ball Exercises
Browse 17 exercises using medicine ball
Backward Medicine Ball Throw
Shoulders
Catch and Overhead Throw
Lats
Chest Push from 3 point stance
Chest
Chest Push (multiple response)
Chest
Chest Push (single response)
Chest
Chest Push with Run Release
Chest
Medicine Ball Chest Pass
Chest
Medicine Ball Full Twist
Abdominals
Medicine Ball Scoop Throw
Shoulders
One-Arm Medicine Ball Slam
Abdominals
Overhead Slam
Lats
Return Push from Stance
Shoulders
Standing Two-Arm Overhead Throw
Shoulders
Supine Chest Throw
Triceps
Supine One-Arm Overhead Throw
Abdominals
Supine Two-Arm Overhead Throw
Abdominals
Weighted Crunches
Abdominals
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Frequently Asked Questions
Common questions about medicine ball training
What weight medicine ball should I use?
For most adults: 3-5kg for explosive throws, 5-8kg for strength work. Start lighter and progress as technique improves.
Medicine ball vs slam ball?
Medicine balls bounce and are used for passes and throws you catch. Slam balls are dead (no bounce) and designed for slamming into the ground.
What are the best medicine ball exercises?
Medicine ball slams, rotational throws, chest passes, Russian twists, and overhead throws are all excellent choices.
Ready to start training?
Check out our workout programs that include medicine ball exercises.