4 Med Ball Positions You Must Try

4 Most Useful Med Ball Positions:

Hi guys! It’s Travis here today. Today we’re going to talk about some of the different positions you can use a medicine ball in. You can hold a medicine ball in 4 different movements whether it’s squats, lunges, walking, or whatever it may be in which you can carry weights.

Position number 1:
The first position we’re going to look at is probably the simplest of the positions which are up into the shoulder. You can either do it with a large medicine ball or a smaller medicine ball, and you’ll see the difference between the pattern of the movement and the challenge of the movement because obviously, some are better and easier such as the smallest medicine balls compared to the larger ones.
So you’ll get the weight up and under the shoulder. When you’re up, obviously the weight is on one side, you’re having to use the core a lot to keep balanced and steady and whether or not you’re doing a lunge, if you’re lunging backward, you’re just constantly fighting not to tip over. So that will be the first position.

Position number 2:
So, we’ve got it on the shoulder, that one will expand with the lighter medicine ball as well the heavier medicine ball. From there, and extending your arms in front of you drop down the med ball onto your forearms and hold it with your arm, forearms and hand at 90 degrees from your body. This is one of the most challenging ones. The reason this is challenging is because the weight is sitting on your chest. It’ll be harder to breathe, harder to move. So in that position, as you go from the side, the weight is sitting in the crook of your arm. From there you do squats, your lunges or even your loaded carries. Again this one works well with a bigger medicine ball.

Position number 3:
Another position is the bear hug. You position the medicine ball lower in your chest, more sitting on your stomach and you hug the balls with both arms overcrossing and almost grabbing opposite elbows, from there you do squats, your lunges or even your loaded carries and all those sort of things from there.

Position number 4:
And the last one we’ll look at, is the goblet position. The Goblet Position I find the easiest ones apart from the shoulder position with the weight in the hand underneath. Other reason this is a bit easier is the weight is not on your chest or on your stomach. It’s just easier to breathe, easier to stand. It’s less challenging through the back muscles. It’s probably the most common you’re going to use. It works quite well with a smaller ball and a larger ball for most movements. It’s a really good position to start your presses or as a finishing sort of position.

The Goblet is probably the most common one because It’s centered, you’re not fighting to stay upright like the shoulder position. So that’s the one you’d probably use the most in Bootcamps or personal training sessions.

Check out our CECs Bootcamp level 1 Course approved by Fitness Australia. Essential to get workout ideas to add to your Bootcamp or for your own development as a personal trainer. Check out our level 1 Bootcamp course 100% online here.


Submit a Comment

Get In Touch With Us

Related Articles

Themed Workout

Themed Workout

When you have your clients showing up to your sessions day in and day out, it should be pretty clear that they are getting something out of it that is of benefit to them. They either love your style of training, you as a trainer/friend, their team mates or maybe the...

Accumulator Workout for Large Groups!

Accumulator Workout for Large Groups!

A super effective, bodyweight only session which works perfectly for large groups and if you have limited equipment. As the name suggests, its all about accumulating as many reps as we can in 20 minutes, similar to an AMRAP but adding 3 reps on to each round.  I like...

Warm up for Bootcamp

Warm up for Bootcamp

A great 5 - 10 minute warm up for bootcamp to improve our muscles dynamics so we are less inclined to injury, prepare us for the rigors of exercise. And getting a light sweat on without fatigue is key in our group sessions, but it also helps to get both ourselves and...