Strength

Med Ball Overhead Walk

Med Ball Overhead Walk builds full-body strength and endurance by combining walking with overhead medicine ball lifts. It engages arms, shoulders, core for stability and legs, enhancing posture, stability, and functional strength.
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Med Ball Overhead Walk instructions
Step-by-step instructions
1
Stand straight with a medicine ball held in both hands.
2
Lift the medicine ball above your head, keeping your arms fully extended. Your feet should be shoulder-width apart.
3
Begin walking forward while maintaining the ball in the overhead position.
4
Make sure to keep your core tight and your shoulders relaxed to avoid strain.
5
Continue walking for the set amount of time or distance, regularly checking your posture.
Stand straight with a medicine ball held in both hands.
Lift the medicine ball above your head, keeping your arms fully extended. Your feet should be shoulder-width apart.
Begin walking forward while maintaining the ball in the overhead position.
Make sure to keep your core tight and your shoulders relaxed to avoid strain.
Continue walking for the set amount of time or distance, regularly checking your posture.
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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