1000+
Medicine Ball Exercises
There are well over a thousand ways to use a medicine ball. Here is where to start.
A thousand exercises, for every part of your body, from light to brutal. The first step towards training like a professional is deciding what you actually want from your body - and then going and doing it.
Pick up a Basket Bullet and take it wherever you want.
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Where to start
A sample of what the ball gets used for. These are names and pictures, not a training plan - for coaching, talk to us.
Core and rotation
Rotation is where a ball earns its keep: the mass sits away from your spine, so every twist and sit-up has momentum to fight.
Russian twist 
Standing twist 
Sit-up 
Sit-up with a press 
Plank 
Plank variation
Upper body
Pressing and throwing a ball loads the shoulders through ranges a barbell never visits.
Overhead lift 
Overhead lift from behind 
Straight press 
Single-arm press 
Shoulder work 
Windmill
Legs and conditioning
Carried, swung or held overhead, the ball turns simple leg work into whole-body conditioning.
Step squats 
High step 
Loaded run 
Hanging hold 
Balance work on a BOSU 
Swings
In pairs
A ball you can throw at a partner makes conditioning a game - which is why pairs keep training longer.
Two-handed pass 
Paired twists 
Partner drill 
Partner drill 
Partner drill 
Partner drill
On the court
Every basketball move done with extra mass - dribble, pass, shot - comes back faster with the game ball.
Dribbling 
Two-ball dribbling 
Jump shot 
Set shot 
Bank shot 
Defensive stance