Take Your Medicine

Four medicine ball moves that will make you wicked sore (no, really!)
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Medicine-Ball-Workout

Most badass athletes (read: boxers, MMA guys, hockey players) use medicine balls in their training to improve kinetic chain movement, increase total body and core strength, and develop quicker reflexes. Come to the badass side yourself with this intense medicine ball workout. Use the tip to help you choose an appropriate size ball and only rest long enough between sets to catch your breath. At the end you should be sweaty, shaking and spent. Welcome to the world of badass.

Exercise

Sets

Reps

Wall Ball

3

15–20

Rock-and-Roll Get-Up

3

10–12

Overhead Slam

3

10

One-Arm Ball Flye

2–3

10 each arm

Wall Ball

Muscles worked: Quads, glutes, shoulders, biceps, core

Suggested ball weight: Medium to heavy

Setup: Stand about two feet in front of a large, empty wall and select a spot about 10–12 feet above you to use as a target. Grip the ball with both hands at your chest, and stand facing the wall with your feet shoulder-width apart.

Move:Squat down low, then extend your legs quickly to explode upward. Extend your arms and throw the medicine ball up to hit your target. Catch it as it rebounds and returns to earth; absorb the impact by squatting down underneath its weight. Continue, using an even pace and connecting your tosses.

Tip:Don’t catch the ball with straight arms; as soon as it touches your hands, bend your elbows, then your knees and hips, to absorb the impact and prevent injury.

Rock-and-Roll Get-Up

Muscles worked: Core, quads, serratus, shoulders, chest, calves, glutes

Suggested ball weight: Medium

Setup:Stand and hold a medicine ball at your chest with both hands.

Move: Bend your knees, sit on the floor and roll back along your spine, reaching your arms overhead to touch the ball to the floor behind you. Continue rolling backward, bringing your knees into your chest, until you’re on your upper back. Then quickly roll forward along your spine, pulling the ball back overhead and placing your feet on the floor by your glutes. Use momentum to help get your weight back onto your feet and extend your arms in front of you to stand up.

Tip:Momentum is your friend here, so use it to your advantage.

Overhead Slam

Muscles worked: Core, back, shoulders, chest, quads, glutes

Suggested ball weight: Medium to heavy

Setup: Find a soft mat or gymnastic pad and stand in front of it with your medicine ball at your chest.

Move:Quickly lift the ball overhead, coming up onto your toes, then use all your weight and strength to throw it down onto the mat. Continue your downward momentum by bending your hips and knees and squatting down to pick up the ball, then stand up and repeat right away.

Tip:Try to make this one continuous chain of movement, from the overhead lift to the slam to the pick up.

One-Arm Ball Flye

Muscles worked: Chest, shoulders, core, glutes, hamstrings

Suggested ball weight: Light

Setup: Lie on a stability ball with your upper back and head supported and your feet shoulder-width apart. Lift your hips so they’re in line with your knees and hold a medicine ball over your chest with both hands.

Move: Shift the ball into your left hand and slowly lower it out to the left side with your arm straight. When it comes level with your chest, reverse the move, pass the ball to your right hand and continue, alternating sides.

Tip: If needed, extend your non-working arm to the side to counterbalance the weighted one and keep you centered on the ball.