A Human Web
Join

Exercises

Medicine ball exercises

Medicine balls are made to be thrown, slammed and passed, which trains power through the whole body.

13 moves11 with 3D demosBeginner 5Intermediate 7Advanced 1

Beginner medicine ball exercises 5

Medicine-ball chest push demonstrated on the 3D figure3D demoMedicine-ball chest pushBeginner · Medicine ballPlate front raise demonstrated on the 3D figure3D demoPlate front raiseBeginner · Weight plates + Medicine ballMedicine Ball Scoop Throw demonstrated on the 3D figure3D demoMedicine Ball Scoop ThrowBeginner · Medicine ballChest Push from 3 point stanceBeginner · Medicine ballChest Push with Run ReleaseBeginner · Medicine ball

Intermediate medicine ball exercises 7

Lying one-arm overhead throw demonstrated on the 3D figure3D demoLying one-arm overhead throwIntermediate · Medicine ballLying two-hand overhead throw demonstrated on the 3D figure3D demoLying two-hand overhead throwIntermediate · Medicine ballMedicine-ball slam demonstrated on the 3D figure3D demoMedicine-ball slamIntermediate · Medicine ballOne-arm medicine-ball slam demonstrated on the 3D figure3D demoOne-arm medicine-ball slamIntermediate · Medicine ballRussian twist with a weight demonstrated on the 3D figure3D demoRussian twist with a weightIntermediate · Medicine ballTwo-hand overhead throw demonstrated on the 3D figure3D demoTwo-hand overhead throwIntermediate · Medicine ballWeighted crunch demonstrated on the 3D figure3D demoWeighted crunchIntermediate · Medicine ball

Advanced medicine ball exercises 1

Otis-up demonstrated on the 3D figure3D demoOtis-upAdvanced · Medicine ball

More exercises

Questions people ask

What are good medicine ball exercises for beginners?

Start with moves graded easy, such as Medicine-ball chest push, Plate front raise, Medicine Ball Scoop Throw. There are 5 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.