List of Medicine Ball Exercises (with Instructions)

Medicine ball workouts are a traditional martial arts strength and conditioning routine. You often see these medicine ball exercises used in Boxing and Mixed Martial Arts. Medicine ball exercises with throws or passes provide a more natural workout and involve a wide variety of muscles (i.e. arms, chest and core). In contrast, most traditional weight-lifting exercises (i.e. bench press) tend to work on an isolated muscle group. Medicine balls can be added to almost every "regular" exercise (i.e. sit-ups or push-ups) in order to make them more intense.

Other similar "functional" exercises include Hojo Undo (traditional Karate exercises), kettlebell workouts and sandbag training. All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional stretches and exercises, please visit the main Martial Arts Physical Fitness section.

Section supported by Strength & Conditioning books

Instructions for Medicine Ball Workouts

• Medicine Ball Backwards Throw
• Medicine Ball Chest Pass - In this exercise, you will "pass" a medicine ball from chest level to a partner.
• Medicine Ball Chop
• Medicine Ball Diagonal Chops - Hold a medicine ball in your hands and move the ball diagonally across your body.
  • Variation - Single Leg Medicine Ball Diagonal Chops
• Medicine Ball Crunches
• Medicine Ball One Hand Throws - These medicine ball exercises will also help your punching power.
• Medicine Ball Overhead Throws - In this exercise, you will throw a medicine ball with your two hands over your head to a partner or against a wall. It looks like a soccer "throw-in".
  • Variation - Medicine Ball Backward Throw
• Medicine Ball Planks - The instability of the medicine ball enhances the overall core workout provided by this exercise.
• Medicine Ball Push-Ups - This medicine ball exercise puts more emphasis on your triceps.
  • Variation - Single Arm Medicine Ball Push-Ups
• Medicine Ball Russian Twists - This is a seated medicine ball exercise.
• Medicine Ball Side Throws - You will rotate and throw the medicine ball at a wall (or to a partner) from your side.
• Medicine Ball Sit-Ups
• Medicine Ball Sit-Up Throws
• Medicine Ball Slams or Throw Downs
• Medicine Ball Stomach Conditioning - This is an "old school" medicine ball routine used to strengthen a boxer's stomach muscles in order to better withstand an opponent's punches.
• Medicine Ball Squats
• Medicine Ball Supine Chest Throws - Lie on your back and throw the medicine ball into the air (by pushing it upwards with two hands) & catch as it comes back to the ground.
• Medicine Ball Trunk Twists
• Medicine Ball Twists with Partner - This medicine ball exercise is a great core workout.
• Medicine Ball V-Ups - This is an advanced core exercise that uses a medicine ball.
• Medicine Ball Wood Chop