Exercises by equipment
Medicine ball exercises
A medicine ball is a weighted ball you can hold, lift, rotate or throw. It suits core work and powerful whole-body moves.
Choose a weight you can move quickly and with control. Only throw or slam balls designed for it, against a solid wall or floor.
- 13Exercises
- 6Target muscles
- 4Body parts
Every medicine ball exercise
13 exercises
Chest (6)
Upper arms (3)
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Muscles you can train
Body parts
Questions, answered
How many medicine ball exercises are there here?
There are 13 medicine ball exercises in the AltF Fitness library, each with an animated demo and coaching tips.
Which muscles can I train with a medicine ball?
The exercises here target the chest (pectorals), abs, triceps, lats, upper back and more.
Which medicine ball exercises suit beginners?
Moves rated beginner friendly here include assisted motion russian twist, medicine ball catch and overhead throw and medicine ball chest pass. Learn the movement with little or no load first.
Can I build a full workout around a medicine ball?
Yes, if it covers the muscles you want to train. The free workout generator can build a week using only the equipment you choose.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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