Strength

Med Ball Around The World

The Med Ball Around The World exercise targets your core, arms, and shoulders. Lifting and rotating a medicine ball around your head, it improves stability, flexibility, and total body strength.
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Med Ball Around The World instructions
Step-by-step instructions
1
Start by standing upright and hold the medicine ball in front of your chest with your elbows at your sides.
2
Raise the ball high above your head, fully extending your arms.
3
Rotate your upper body at the waist to make a big circle around your body with the ball.
4
Bring the ball back in front of your chest to complete one rotation.
5
Repeat this motion in both directions for the programmed number of reps.
Start by standing upright and hold the medicine ball in front of your chest with your elbows at your sides.
Raise the ball high above your head, fully extending your arms.
Rotate your upper body at the waist to make a big circle around your body with the ball.
Bring the ball back in front of your chest to complete one rotation.
Repeat this motion in both directions for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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