Medicine Ball Exercises for Strength & Conditioning

Video Transcript

" Hi! My name is Corey Beasley, owner of DNA Fitness. We’re going to run through a couple of movements with the medicine ball. They’re total body movements, help strengthen you from head to toe. We’re going to start out, feet are going to be about shoulder width apart, and chest up. It’s going to be very similar to regular body weight squat, you’re sitting down, keeping that chest up. As you grab that medicine ball, most important thing is to keep that chest up and stomach tight. As you come up, you’re just going to swing. Arms stay straight, the ball goes right up over your head, right up. This is going to help strengthen everything from your back, your legs, and all throughout your torso. A variation to that movement is as you come down and you squat up, I want you to turn. Regular squat down, coming up, twisting around. It’s almost like you’re going to lift up a box and put it up on a shelf. You’re coming down, turning and putting that ball upon the shelf. Those are two, it’s going to help strengthen everything, head to toe. The last one I’m going to show you is a little bit of variation. You’re going to take those feet, put him a little bit wider. What you’re going to do is you’re going to take that ball and come to the outside, chest up, going to turn, and shift your weight over. It’s almost like you are lunging to one side, coming up, and back down. Obviously, you go the opposite way, coming down, chest up, and driving off that right leg, coming up. As you’re rotating you’re working a lot more of the obliques, hitting your legs pretty hard, and also hitting all the muscles in your shoulders and arms. Great total body movements."