How to Do Medicine Ball Back Exercises

Do you struggle through the same tedious back workout week after week? Include a medicine ball in your back routine to promote muscle dexterity, flexibility. Or, if you just want to deviate from your standard back workout. Use the combination of a medicine ball and Swiss ball to promote core stability. You will also need the Swiss ball to elevate your body from the ground in order to perform medicine ball pullovers. Medicine ball pullovers focus primarily on the latissimus dorsi muscle region and will add depth and definition to the left and right side of your back. When you perform medicine ball pull-overs on a Swiss ball, not only will you promote core stability, but also shoulder flexibility--both of which are pertinent in the development of a thick back. Read on to learn how to do medicine ball back exercises.

Difficulty: Moderate

Instructions

Things You'll Need:

• Medicine ball
• Swiss ball

1. Place your upper back on the Swiss ball with the medicine ball in-hand. Make sure that your shoulder blades rest just above the ball, so that your back creates a slight arch.

2. Your feet should be shoulder width apart, but assume the position that affords you the most balance. If that means that your feet are wider than shoulder width, that's fine.

3. Keep your arms in front of your body, locked at the elbows. Your body and arms should create a 90-degree angle as the basis for your start point. You can bend your elbows slightly if you experience any discomfort in your shoulders.

4. Pull the medicine ball over your body. Inhale as you move the ball over your chest and cease motion when the ball is level with your head. This portion of the movement is designed to stretch your back.

5. Return the medicine ball to the start position. Use the same movement, but exhale as you perform this motion. Remember, this is the portion of the exercise that builds muscle.

Tips & Warnings

• Repeat this exercise 12 to 15 times. If you find that you can handle more weight, find a heavier medicine ball and proceed with the exercise.
• Begin this exercise with the lightest medicine ball you can find. You will want to perfect your form before increasing the weight used to perform the medicine ball pullover.
• Balance comes first. If you are not comfortable with the Swiss ball, perform less complicated exercises before incorporating the medicine ball pullover into your routine.
• If you experience any tightness in your back or shoulder discomfort, discontinue the exercise and consult a physician.

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