Using a Medicine Ball for Exercises

medicine ball workout

Hey lovely bloggers, I wanted to share some cool workouts one can do using a medicine ball. I love using medicine balls, they are portable, come in a variety of weights, can be inexpensive, can be DIY (created yourself), and can be used to make a movement more advanced.  Many people may overlook the usage of a medicine ball and the powers it can unleash when used correctly for your workouts, I think because people assume that lifting weights has to be with a dumbbell, barbell or kettlebell, that medicine balls cannot get the job done, but honestly if you have ever lifted a heavy medicine ball.. you will KNOW it can get the job done! I tell people, don’t knock it until you try it.. because you never know, you may end up liking it & this saying goes for don’t bash using medicine balls until you have given them a chance, because who knows.. it could be your new go to exercise equipment and in the fitness industry, it is a plus to have variety and know variety; especially as a professional. I don’t believe in eliminating options, because what doesn’t work for you, could work for a client. I won’t be able to talk about all the exercises using a medicine ball can accomplish, but I will name a few and hopefully you will give it a shot.  For those of you who have used a medicine ball, share your opinion of them, if you haven’t used a medicine ball; does this sound like something you would want to try in the future for workouts? Would love to hear all of your opinions and feedback 🙂


benefits of using a medicine ball:

  • Helps build explosive strength
  • Challenge your core
  • work on balance
  • Adds an element of fun
  • Improves hand-eye coordination 

Medicine ball exercises:

  • Lunge with twist
  • Single leg squat
  • Reaching Romanian deadlift
  • Single leg hip bridge
  • Rolling push-up
  • Medicine ball push-up
  • Weighted superman
  • lying chest toss
  • Wall pass
  • shoulder press
  • Ball fly
  • V-up
  • Overhead slam
  • Crunch with medicine ball
  • Straight leg sit up
  • Power cross chop
  • Extension pass
  • Russian twist
  • Burpee to medicine ball press
  • Medicine ball full body twist

These are just a few exercises that can be done while using a medicine ball, for some of you who may not have heard of some of these exercises, feel free to youtube them.  I, myself haven’t done all of these but I know I will be adding them to my list of exercises to try! Give it a shot. Thanks for reading. If any of you have questions or concerns, feel free to ask me

Your fitness blogger,

Shay-lon xoxo


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Hello! I have just recently graduated with my exercise science degree May 2016, yay! I am more than happy; and decided that since my passion is for fitness/health, I would write about it and share my journey with others because in my opinion health is everything (both mental and physical). I am 24 years old, and reside in the states. I enjoy being active anyway possible and want to get my cert in personal trainer and also be a wellness coach. I love to eat and don't believe in eliminating, but rather moderation. I hope that my blog post will inspire, motivate and encourage you all to want to be the healthiest person you can be! It all begins with "I can" and "I will" :) -Shay-lon P.S feel free to follow me on social media and or email me, l don't mind answering questions or simply networking. Would love to hear from you all.

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