Medicine ball workouts weren’t even on my radar at first. I figured they were just warm-up tools or something you toss around when you’re bored. Man, I was way off.
Once I actually built a session around them—especially in a proper gym setting—I saw the difference. Fast. More power. More control. And honestly? Way more fun than grinding out the same lifts.
I needed something to boost strength and explosiveness without wrecking my joints. Turns out, medicine balls are perfect for that. They hit your whole body, move you through real-life patterns, and help you train like an athlete.
So if you’re stuck doing the same old thing, I got you. Here’s what I wish someone showed me on day one.
What Medicine Ball Training Actually Does for You
I didn’t get it at first. But after using med balls for a while, the benefits really started stacking up—fast. Here’s what I’ve felt myself, and honestly, what most legit trainers keep saying too:
- Increased Core Strength & Stability – Every rep forces your core to lock in. You’re twisting, bracing, holding tension. Way more useful than endless sit-ups.
- Explosive Power Gains – Ball slams, tosses, jumps—these moves are built for speed and pop. They train that fast-twitch power athletes need.
- Better Functional Movement – You’re not locked into one direction. Med balls let you move side-to-side, rotate, throw—just like in sports.
- It’s Super Versatile – Whether I’m training on my own or doing partner drills at the gym, there’s always a new way to mix things up. Easy to plug into almost any workout flow.
If you’ve only used machines or barbells, this opens a whole new lane.
Beginner Medicine Ball Workouts
- Medicine Ball Squats
- Medicine Ball Lunges
- Medicine Ball Holds
- Medicine Ball Russian Twists
- Medicine Ball Dead Bugs
When I was just getting started with med ball stuff, these were the five that made the biggest difference. Super simple, but they build the right habits. Plus, you can do them in any solid gym setup.
- Medicine Ball Squats
Great for dialing in squat form while adding core tension.
How to:
I just hug the ball at my chest and sit deep—slow on the way down, drive up.
Muscles it targets: Quads, glutes, and definitely the core when you keep it tight.
- Medicine Ball Lunges
Helps you move better on one leg and clean up balance issues.
How to:
I either press the ball overhead or hold it out front—it lights up your core more than you’d think.
Muscles it targets: Glutes, hamstrings, abs—especially when you stay controlled.
- Medicine Ball Holds (Wall Sit or Overhead)
Sounds basic, but that burn hits quick.
How to:
I go for a wall sit with the ball overhead—legs shaking in seconds. Sometimes I just hold it standing for shoulder burn.
Muscles it targets: Legs, shoulders, core tension.
- Medicine Ball Russian Twists
Awesome for learning how to rotate without just swinging.
How to: I lean back a little, stay tight, and twist side-to-side like I’m passing the ball. No rushing, no flopping.
Muscles it targets: Obliques, deep core, stability muscles too.
👉 Still unsure about twists?
No worries—I actually put together a full breakdown on this move too. Head over to Medicine Ball Russian Twist: How to Do It Right to see how to do it clean, what to avoid, and why it hits different when done right.
- Medicine Ball Dead Bugs (Bonus Pick)
Weird name, but killer for core control.
How to:
I lie on my back, hold the ball between my knees and hands, and slowly move opposite limbs away—core stays tight the whole time.
Muscles it targets: Lower abs, hip flexors, shoulders.
Advanced Medicine Ball Workouts
- Medicine Ball Slams
- Medicine Ball Push-Ups
- Medicine Ball Squat Jumps
- Medicine Ball Tosses
- Medicine Ball Overhead Throw
Once I got more comfortable with the basics, I started chasing more power. These med ball moves seriously level up your strength, speed, and control. If you train in a good gym with open space and wall setups, these are gold.
- Medicine Ball Slams
Total-body explosion. You get power, cardio, and stress relief—no joke.
How to:
I go full extension overhead, then slam it hard straight down. Reset quick, go again.
Muscles it targets: lats, shoulders, glutes, core.
👉 Wanna dive deeper into slams?
If you’re curious about how to really nail this move and why it matters for things like sprinting and explosive power, I broke it all down in a separate piece. Check out Medicine Ball Slams: Actually Do for Sprinting & Power—it’s got all the juicy details.
- Push-Ups
Forces shoulder stability and blasts your core.
How to:
I start with one hand on the ball, drop into a push-up nice and slow, then roll it over and switch sides—steady and smooth. Honestly, shoulders and core got a much bigger workout than I expected.
Muscles it targets: shoulders, Chest, abs, triceps.
- Squat Jumps
Adds weight to vertical power—crazy burn in the legs evidently.
How to:
I hug the ball tight at my chest and explode up like I’m trying to dunk. Land soft.
Muscles it targets: Quads, corecalves, glutes.
- Rotational Toss (Wall or Partner)
Best move I’ve found for building rotational force doubtedly. Great for combat sports emphatically.
How to:
I wind up from the hip, then whip it into the wall with my whole body. Controlled violence additionally.
Muscles it targets: Obliques, hips, shoulders.
- Medicine Ball Overhead Throw (Backwards or Up)
Pure vertical force albeit. But super fun and super useful.
How to:
I hinge back, then toss it either straight up or behind me—think triple-jump energy.
Muscles it targets: Posterior chain, shoulders, abs.
Weekly Training Plan: My Go-To Split
When I wanted something quick but effective, this 3-day plan hit the sweet spot. It’s solid for commercial gym setups—easy to follow, full-body, and gets real results without dragging forever.
| Day | Focus | Workout Plan | Sets | Reps/Time |
|---|---|---|---|---|
| Day 1 | Strength Focus | • Warm-up: Arm circles + bodyweight squats | / | ~3–5 min |
| • Med Ball Squats | 3 | 10 reps | ||
| • Overhead Holds | 3 | 30 sec | ||
| • Lunges(each leg) | 3 | 8 reps | ||
| • Core finisher: Dead Bugs | 2 | Full rounds | ||
| Day 2 | Core & Rotation | • Warm-up: Torso twists + med ball halos | / | ~3–5 min |
| • Russian Twists | 3 | 20 reps | ||
| Rotational Toss (each side) | 3 | 6 reps | ||
| • Push-Ups on Ball | 3 | 10 reps | ||
| • Core finisher: Ball Rollouts | 2 | 30 sec | ||
| Day 3 | Power & Explosiveness | • Warm-up: Jumping jacks + high knees | / | ~3–5 min |
| • Slams | 3 | 10 reps | ||
| • Squat Jumps | 3 | 8 reps | ||
| • Overhead Throws | 3 | 6 reps | ||
| Ball Burpees (Burnout finisher) | 2 | 30 sec |
Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.
I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.
What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.