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6 Power Medicine Ball Exercises To Dominate Your Core And Blast Your Body
4. Medicine Ball Woodchoppers
How To:
Target Muscle(s): Legs (Butt), Arms, Abs (Obliques), Shoulders
Sports Application(s): Golf Swing, Hockey Slapshot
Medicine Ball Woodchoppers are an effective move to blast the abs, arms, and butt simultaneously. For some, that might even be the holy trinity of muscular destruction (cough, women, cough). Effectively, they’re an exaggerated combination of a squat, shoulder raise, and oblique twist, all tied up into one tight package.
Move quickly in one fluid motion across the entire range of motion, but make sure to maintain control of the ball at all times. It’s as much about velocity as it is deliberate twisting.
- (1) Start in a low squat position. Keep your feet slightly wider than shoulder width.
- (2) Twist the ball to the left side of your body. Powerfully explode up through your butt, pull the ball across your body, and ascend up until it’s as high as possible above the right side of your body. Pivot your left foot and keep your arms straight.
- (3) Lower all the way down across your body. Repeat for the opposite side.
5. Medicine Ball Mason Twists
How To:
Target Muscle(s): Abs (Obliques), Lower Back
Sports Application(s): Rowing
The Medicine Ball Mason Twist is an isolation move that hits the obliques and lower back. It helps develop core strength and stability, strong posture, and a ripped set of obliques. Throw ’em into any killer ab workout routine.
- (1) Hold a medicine ball. Sit upright, raise your feet in the air, and balance on your butt. Keep your back straight and core tight.
- (2) Twist to your left and tap the ball against the floor. Rotate it across your body and tap it against the floor on the right side. Continue to repeat.
6. Medicine Ball Sit Up & Throw
How To:
Target Muscle(s): Abs, Arms, Shoulders, Chest
Sports Application(s): Basketball Pass
The Medicine Ball Sit Up & Throw is a weighted move that simultaneously blasts the abs, arms, and chest. It requires immense core strength on the way up, which makes it an effective tool to carve out a six-pack, and a finish that’s powered by the upper body.
Because you’re tacking on a chest passs from an unbalanced position, it brings in an additional element of core stability to complete the movement. Like side throws, these work best with a friend. Have them start on top of your toes and gradually move further back. You can also use a wall.
- (1) Lie on the ground with a medicine ball extended overhead.
- (2) Powerfully contract your core, sit up, bring the ball overhead, and throw the ball out.
- (3) Catch the ball at the top (or pick it up), brace your core and stay stationary for .5 seconds, and then slowly return back down to the ground. Repeat.
Need a medicine ball? We like the dual grip on SKLZ and Champion Sports’ soft Rhino Slam Ball.
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Bryan DiSanto
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- ATTENTION: 14 Brands Of Bottled Water Recalled Due To E. Coli Contamination [NEWS] - June 24, 2015
- Tweak The Way You Train — 5 Weight-Lifting Set Variations To Crank Up Fat Burn & Stimulate New Muscle Growth - June 23, 2015
- The 16 Best Shoulder Exercises To Destroy Your Delts And Carve Out Major Definition - June 18, 2015
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