Medicine Ball Swings
- Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
- Bend your knees, allow your body to lean forward and let the ball hang between your calves.
- Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
- Lower the ball back between your legs (but not to the floor) and repeat the movement.
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Related exercises to discover
Reverse Shoulder Stretch
Seated Lateral / Side Shoulder Dumbbell Raises
Double Arm Side / Lateral Raises / Shoulder Abductions
Medicine ball swings is a gym exercise that targets shoulders and also works glutes & hip flexors and hamstrings. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Reverse shoulder stretch, seated lateral / side shoulder dumbbell raises and double arm side / lateral raises / shoulder abductions. Browse our free illustrated exercise directory for more exercises.
👉 Want to use this exercise in a full workout? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
