In this article we’ll reveal an effective workout designed to strengthen your back using one simple piece of home gym equipment: The Medicine Ball.

Whether you’re an advanced gym goer looking for some inspiration to mix up your workouts or a beginner needing a bit of structure to kickstart your fitness journey these exercises promise to deliver.

We will explore exercises that will help target your back muscles as well as work on explosive power to get the heart racing. We also have a focus on functional training with exercises to help improve stability and mobility so you will finish feeling empowered, strong and accomplished.

Get ready to elevate your fitness regime with both conditioning and strength training.

Bent Over Row

• Stand with your feet shoulder width apart, holding the medicine ball in both hands with a neutral grip.

• Hinge from the hips to about 45 degrees making sure to maintain a neutral spine, keeping the core braced and chest proud.

• Pull the medicine ball towards your bellybutton, squeezing your shoulder blades together. Imagine pinching a pencil between them.

• Slowly lower the medicine ball back to the starting position being careful not to round the upper back.

Push Up

• Come into a high plank position arms fully extended with both hands on the medicine ball directly underneath the shoulders. You can regress this exercise by resting your knees on the floor.

• Keep your core, glutes and back engaged as you lower the chest towards the ball. Elbows at 45 degrees from the shoulders.

• Push through the palm of the hands to come back to your starting position. Being careful not to snake the body, make sure your body comes up as one.

Uneven Push Up

• Start in a high plank position, with one hand on the ground and the other on the medicine ball. Hands directly underneath the shoulders.

• Lower your chest towards the ground keeping your core tight, and your glutes and back engaged to remain in a neutral position.

• Push back up through the hands, raising to your starting position, then roll the medicine ball to the other hand to repeat.

Superman

• Lie face down on the ground and extend your arms overhead. Hold a Medicine Ball between your feet.

• Engage the core, so think about drawing your belly button towards your spine.

• Lift your chest, arms and legs at the same making sure to squeeze the glutes and keep shoulders away from the ears.

• Take a pause at the top and lower back down to the ground with control.

• This variation of a superman will engage your back more than holding the medicine ball between the hands.

Halo

• Standing with the feet hip or shoulder width apart, hold a medicine ball with both hands, at your chest.

• Bracing the core, with control circle the medicine ball around your head making a halo shape coming back to starting position.

• Reverse the direction and repeat the opposite way.

Halo Slam

• Standing with the feet hip or shoulder width apart, hold a medicine ball at your chest with both hands.

• Begin circling the weight around your head in a halo shape, stopping in front, rather than returning it to your chest.

• Slam the ball down on the ground with power, then squat down to pick up coming back to your starting position to repeat circling the ball the opposite way. If you're training at home, check out our Gym Flooring for Garage range.

Jefferson Curl

• Stand on an exercise step with the medicine ball in front of the thighs holding with both hands.

• Slowly roll the ball down the body starting by tucking the chin into the chest rolling down vertebrae by vertebrae. Think of your spine like a bike chain, rolling down link by link.

• Lower down as far as your range of motion and flexibility will allow. You should feel a stretch to the lower back and hamstrings.

• Reverse the movement by slowly rolling back up to the starting position making sure to have control by keeping the core engaged.

Lat Pullover

• Start by lying on your back either on the ground or an Exercise Bench, holding a medicine ball directly above the chest (arms extended).

• Keeping the arms straight with a soft bend to the elbow, lower the medicine ball back overhead towards the floor. Make sure to keep the core braced and don’t flare the ribs.

• Once arms are parallel to the floor, lift the weight by squeezing the lats to come back to your starting position.

Remember to keep proper form throughout each exercise and to choose a medicine ball weight that challenges you while still allowing you to perform the movements with control and precision. We hope you enjoy this medicine ball back workout.

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Tags: Equipment > Medicine Balls and Slam Balls ; Exercise Type > Strength