The medicine ball is one of the oldest workout tools, dating back as far as 3000 years ago. Patients used them to go through post-injury stages to retrain their muscles and get them working again. Today, people use medicine balls at home or gyms to help tone the body, improve balance, and build up a person’s core strength. Check out the top 20 medicine ball exercises you can add to your repertoire to strengthen your body. Working out with a medicine ball will also enhance your speed, help you burn those unnecessary calories, and allow your body to recover from any injuries. So, get your hands on a medicine ball and get ready to start putting your entire body to the test.
20. Romanian Deadlift
The Romanian Deadlift is perfect for getting your butt looking in peak condition. It puts your hamstrings and glutes to work, making the backs of your legs stronger for more lifting power. Romanian deadlifts are also pretty easy to do and strengthen your core as you lift and lower the ball to the ground. Don’t start with a heavy load, as this can lead to lower back injuries and put a wrench in the works. Start with a weight you can actually handle and work your way up once you’re comfortable with it.
To do a Romanian deadlift, stand with your feet apart, about the width of your hips. Hold the medicine ball in front of you. While keeping your back and legs straight, bend at your waist and lower the medicine ball to the ground. Remember not to bend your knees as much as possible. Hold this position and go as low as you can go. Then contract your hips and return to the starting position. Repeat a few more times, about 10 to 15 in two to three sets.