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10 Drugs Ball Workout routines You will Love

10 Drugs Ball Exercises You’ll Love

With such range in exercise tools, machines, and coaching strategies, no two exercise routines want look the identical. It’s worthwhile to strive your hand at a number of to see what you’ve essentially the most enjoyable with—and one humble but mighty piece of strength-training tools that’s a must-try is the medication ball. 

The flexibility of this weighted ball would possibly simply make it your subsequent go-to coaching software. Plus, in case you’re questioning learn how to keep motivated to exercise, attempting new workout routines and tools, like the medication ball, would possibly simply be the important thing. To offer you some inspiration, we’ve compiled ten drugs ball exercises that can make planning your subsequent gymnasium session a breeze. 

What Is a Drugs Ball, Anyway?

Though it’s a staple in any fashionable gymnasium, the medication ball is nothing new to the health world. These weighted balls date again to the time of historical Greece. Hippocrates supposedly gave his sufferers animal skins stuffed with weighted materials and instructed them to toss these round as a part of their therapeutic.1 Even gladiators used them of their coaching follow.

The drugs balls of at the moment have superior fairly a bit from their animal pores and skin cousins. Now, the bulk have a agency rubber outer floor and fluctuate in dimension and weight. You’ll be able to establish them by searching for a exercise ball that the majority resembles a basketball in form and really feel. 

The American Council on Train approves of this coaching software, affirming that coaching with the mighty drugs ball may help you enhance:2 

  • Power 
  • Posture 
  • Motion 
  • Athletic Abilities 

Satisfied but? Seize your closest drugs ball, and let’s get to understanding. 

Your workout deserves a Chuze upgrade! Awesome gym, awesome price. Join the community!

10 Drugs Ball Exercises 

Whether or not you’re seeking to refresh your warmup routine or break a sweat with a full physique exercise, there’s one thing for everybody in these following ten med ball exercises. 

Earlier than you start, you’ll need to select the fitting drugs ball for you. Though they’re easy to make use of, they aren’t essentially one-size-fits-all—relying in your health stage, you possibly can select a lighter or heavier health ball. The secret’s that you simply really feel your muscle groups working, however aren’t having to cease the train a number of reps into every set. Our fundamental information is as follows: 

  • Newbie – As much as 6 kilos 
  • Intermediate – 6 to eight kilos 
  • Superior – 12 kilos or extra 

If that is your first time utilizing a drugs ball, concentrate on sustaining good kind, selecting a snug weight, and controlling your actions to stop damage. When you’ve mastered the medication ball workout routines themselves, you possibly can regulate your variety of reps and units to fit your health targets. Let’s bounce into the primary one!

#1 Drugs Ball Overhead Move 

Dynamic warm-ups are important to stopping damage throughout a exercise. Past stretching and warming your muscle groups, warm-ups enhance your blood stream, physique temperature, and coronary heart charge, steadily getting ready your physique for what’s to return in the primary exercise.3

Both seated or standing, do this higher physique drugs ball exercise throughout your subsequent warm-up routine: 

  1. Begin with a drugs ball in a single hand by your facet, with an engaged core and a straight again.
  2. Elevate the ball above your head and take it along with your different hand.
  3. Deliver the ball down after which increase it once more, persevering with this pass-off above your head.

Variation: You’ll be able to toss the ball from hand handy above your head in case you’re searching for extra depth. 

#2 Hamstring Extension 

Wish to exercise your decrease physique? One other drugs ball train to assist prep your physique for the upcoming sweat sesh is a hamstring extension. It’d simply have you ever questioning in case you’re solely within the warm-up part of your coaching. 

Right here’s learn how to full this train:

  1. Begin in a standing place with the ball held above your head, arms totally prolonged. 
  2. Preserve your again and arms straight as you lean ahead from the hips. 
  3. Prolong one leg ahead and your arms down, tapping the ball to your toe.
  4. Deliver the ball again as much as the beginning place and repeat. 

#3 Reverse Lunge and Overhead Attain 

A novel alteration to the standard lunge, this warm-up train may help open up the hips and shoulders. Right here’s learn how to carry out it:

  1. Begin in a standing place with the medication ball between each palms at your waist.
  2. Drop right into a lunge, bringing the ball above your head. 
  3. Lean the ball to the alternative facet of your ahead leg. 
  4. Return to the beginning place and repeat. 

#4 Knee Lifts 

To extend your coronary heart charge with out having to set foot on a treadmill, seize a drugs ball and deal with this subsequent train. Don’t be fooled by its easy look—this one is a physique burner in disguise:

  1. Begin in a standing place with the medication ball excessive above your head.
  2. As you decrease it down, raise your proper knee in order that it touches the ball round hip top. 
  3. Return to the beginning place and repeat in your left leg, alternating legs. 

#5 Triceps Extension with Associate 

A triceps extension is a traditional train that you will have tried earlier than with a dumbbell. However utilizing a drugs ball offers you the choice of tossing it to a companion in between reps, growing depth—and pleasure! Catching workout routines are a wonderful approach to follow hand-eye coordination as nicely. 

Select your companion and comply with these directions collectively:

  1. Begin both from a seated or standing place, dealing with your companion, with the medication ball held behind your head.
  2. Elevate the ball over your head and toss it to your companion. Their palms ought to be raised above their heads, able to catch. 
  3. They may decrease the ball to the identical beginning place and toss it again to you.
  4. Be certain that to maintain your elbows as near your head as doable while you’re holding the ball, and maintain your triceps engaged as you decrease, raise, and throw the ball.

#6 Belly Twists 

For those who’ve ever labored out with drugs balls earlier than, you’re most likely accustomed to utilizing them to amp up the belly twist and work out your core muscle groups. If not, you’ll quickly really feel why. Increase the depth of your twists with these steps:

  1. Begin from a seated place with bent knees. You’ll be able to plant or increase your toes, relying on the depth you need. Lean your higher physique again barely. 
  2. Holding the medication ball with each palms, twist from left to proper, controlling the motion. 

Variation: To make this a partnered train, sit parallel to your gymnasium buddy and move the ball to one another in between twists. 

#7 Drugs Ball Slams 

The drugs ball slam is a good train that may assist strengthen a number of muscle teams in your higher and decrease physique. This train helps you develop energy and energy, however may also increase your coronary heart charge, permitting it to even depend as cardio. As a result of this train entails slamming your drugs ball in opposition to the bottom, it will probably assist to do that one exterior—reminiscent of in a grassy space—to reduce the noise and soften the influence. Then, comply with these steps for the overhead slam train:

  1. Begin in a standing place along with your toes shoulder-width aside and the train ball held above your head. 
  2. Slam the ball down on the bottom simply in entrance of your toes. 
  3. Squat down to choose it up.
  4. Deliver the ball again over your head and repeat.

#8 Upwards Toss

In case you have a wall in your house or gymnasium that’s sturdy sufficient to take the influence of the medication ball, check out this upward toss for a twist on the earlier slam. It goes like this:

  1. Begin in a standing place dealing with a wall, holding the medication ball to your chest. 
  2. Squat down, and as you come up, use the pressure to toss the medication ball up towards a degree excessive on the wall. 
  3. Because it falls, catch it and squat down, repeating the identical motion. 

Variation: Gymnasium companion wanting a bit bored? Seize them to exchange your wall so you possibly can work out collectively. They merely want to carry their palms up above you, able to catch the ball as you toss it upwards.

#9 Superman 

Don’t flip your again in your again when coaching. Though the medication ball-free superman train is difficult by itself, you possibly can add some further higher physique weight to amp up the issue. This added drugs ball train targets the glutes and again.

  1. Begin by laying on the bottom face-down with the medication ball out in entrance of you. 
  2. Attain ahead along with your palms to seize the ball.
  3. Raise the ball and your legs as excessive as they’ll go, pausing for one second. 
  4. Decrease the ball and your legs to the bottom and repeat. 
  5. Make sure to preserve your neck in a impartial, nonetheless place as you carry out this train to keep away from damage. 

#10 V-up 

A set of v-ups with the added weight of a drugs ball is certain to make you’re feeling the burn. This train combines sit-ups with leg raises to construct your core energy and stability. Right here’s learn how to carry out them:

  1. Begin by laying flat in your again with the medication ball in your palms. 
  2. Interact your core muscle groups to convey your legs and arms up till your physique varieties a V. 
  3. Move the train ball out of your palms to your toes and decrease your physique down.
  4. Repeat, passing the ball from toes to palms and again once more. 

Don’t overlook to interact your core and use your breath throughout this train. Interact and exhale as you raise up into the V and interact and inhale as you decrease your self again all the way down to the bottom. 

Discover Your Health Neighborhood at Chuze

After a number of tosses, twists, and turns, the medication ball is certain to develop into one in all your go-to health instruments. For those who really feel unsteady at first, don’t fret. New tools and workout routines can take some getting used to—and in case you want some assist, you possibly can at all times depend on your native gymnasium.

At Chuze Health, fostering an inclusive group is our precedence. Regardless of your health expertise, stage, or targets, Chuze Health specialists need to assist you to grasp any piece of kit and construct an thrilling routine that has you working to (and never away from) the gymnasium. 

Study our membership plans and discover your closest Chuze by looking “gyms close to me” to hitch the enjoyable health group that you simply deserve. 


Reviewed By:

Ani is the Vice President of Health at Chuze Health and oversees the group health and group coaching departments. She’s had a 25+ yr profession in membership administration, private coaching, group train and teacher coaching. Ani lives along with her husband and son in San Diego, CA and loves sizzling yoga, snowboarding and all issues wellness.




  1. Huffpost. Drugs Balls Are Truly Historical Health Instruments.
  2. American Council on Train. A Drugs Ball Exercise for Your Purchasers.
  3. NSMI. Significance of Warming Up earlier than Sport – Sports activities Harm Prevention. 



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