Medicine Ball Shoulder Exercises
Medicine Ball Shoulder Exercises
Medicine balls can be used to build boulder shoulders. Check out our med ball shoulder exercise guide and get working.
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Ball Slam
• Raise a Slam Ball above your head, fully extending your arms.
• Throw the ball to the ground.
• Pick up the ball and repeat.
VARIATIONS: Use a heavy slam ball to build strength or a light slam ball to build cardiovascular endurance.
Ball Slam Burpee
• Throw a slam ball to the ground.
• Perform a squat thrust (kick-back, push-up, kick-in).
• Stand up, lifting the ball, and repeat.
WHY IT WORKS: Adding a Slam Ball makes this burpee variation great for both cardio and strength training.
Clean
• Place a medicine ball on the floor in front of you, with your feet shoulder width apart.
• Squat down, grabbing the med ball in both hands.
• Rise up, extending at the hips.
• Shrug your shoulders and pull yourself underneath the weight, squatting down again and receiving the ball at the bottom of the squat.
• Stand up straight, holding the med ball in a front rack position.
VARIATION: A medicine ball is a great alternative to a barbell when you’re learning how to perform a clean.
Overhead March
• Hold a medicine ball overhead, arms fully extended.
• March on the spot, keeping the ball as high as possible.
GET GOOD FORM: Try and get your knee to hip height.
Overhead Reverse Lunge
• Hold a Medicine Ball close to your chest, feet shoulder width apart.
• Reach the ball over your head, locking your arms.
• Step into a reverse lunge, keeping the ball overhead.
• Stand up, lower the ball, and repeat on the other side
WHY IT WORKS: This exercise helps develop thoracic spine stability.
Thruster
• Hold a med ball in front of your chest.
• Drop into a squat position.
• Push up straight, stretching your arms above your head.
MULTIPLE MUSCLES: This exercise works your whole body, especially your legs, shoulders and core.
Wall Ball Throw
• Hold a wall ball or slam ball close to your chest.
• Squat, and throw the ball upwards when you stand.
• Catch the ball on the rebound.
WHY IT WORKS: This exercise builds lower body endurance and upper body ballistic pushing power.
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