List of Medicine Ball Exercises (with Instructions)

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Page Revision Date - 12 Sep 2016 22:25

List of Medicine Ball Exercises (with Instructions)

Medicine ball workouts are a traditional martial arts strength and conditioning routine. You often see these medicine ball exercises used in Boxing and Mixed Martial Arts. Medicine ball exercises with throws or passes provide a more natural workout and involve a wide variety of muscles (i.e. arms, chest and core). In contrast, most traditional weight-lifting exercises (i.e. bench press) tend to work on an isolated muscle group. Medicine balls can be added to almost every "regular" exercise (i.e. sit-ups or push-ups) in order to make them more intense.

Other similar "functional" exercises include Hojo Undo (traditional Karate exercises), kettlebell workouts and sandbag training. All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional stretches and exercises, please visit the main Martial Arts Physical Fitness section.

Section supported by Strength & Conditioning books

Instructions for Medicine Ball Workouts

Medicine Ball Workout Routines for Mixed Martial Arts

Sample Medicine Ball Workout Routine



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