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

This is some text inside of a div block.

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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