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Beginner Medicine Ball Exercises

15 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BarbellDumbbellKettlebellCableMachineBodyweightResistance BandsPull-up BarParallel BarsRingsBenchSuspensionMedicine BallExercise BallFoam RollEZ Curl BarTrap BarJump RopeRopeOther
Category
StrengthPowerliftingOlympic WeightliftingStrongmanCardioPlyometricsStretchingMobilitySkill
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Chest(5)

3-Point Stance Chest Push - Medicine BallChest Pass - Medicine BallChest Pass (Repetitive) - Medicine BallChest Pass (Single Response) - Medicine BallChest Throw - Medicine Ball

Lats(2)

Overhead Throw (Catch & Throw) - Medicine BallSlam - Medicine Ball

Shoulders(4)

Medicine Ball Partner Catch and Push - Medicine BallMedicine Ball Throw (Backward)Overhead Throw (Standing Two‑Arm) - Medicine BallScoop Throw - Medicine Ball

Abs(3)

Crunch (Weighted) - Medicine BallMedicine Ball Throw (Overhead) - Medicine BallTorso Twist (Full) - Medicine Ball

Obliques(1)

Russian Twist - Medicine Ball