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Best Advanced Back Workouts With Medicine Balls

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About

This workout integrates advanced exercises designed to effectively target the back muscles, emphasizing pulling movements and their role in shoulder functionality.

Medicine balls, featuring a weighted, durable, and spherical design, introduce dynamic resistance and instability to the exercises, enhancing muscle engagement and functional strength development.

Due to the advanced nature, practitioners should have over four years of experience in weightlifting, enabling them to execute complex movements safely and efficiently while adjusting repetitions and resistance relative to individual abilities and experience.

This regimen includes actions like throws, smashes, and other compound movements adapted for high-performance outcomes. Exercise safely to achieve optimal results and improve back muscle strength and coordination.

The 2 Best Advanced Back Exercises with Medicine Balls

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Medicine Ball Superman

    Medicine Ball Superman demonstration video — proper form for this exercise.
    SETS LOGGED
    190,755
    Lower Back Strength
    89 mScore
    Lower Back
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Superman is an exercise that strengthens your back, glutes, and hamstrings using a medicine ball for added resistance. It targets similar muscles as the standard Superman but enhances the workout by incorporating an object to lift.

    How to do it

    1. Lie face down on the floor holding a medicine ball with both hands extended in front of you.
    2. Keep your arms straight but allow a slight bend in your elbows.
    3. Lift the medicine ball and your legs a few inches off the ground by engaging your back and glutes.
    4. Hold the lifted position briefly, feeling the tension in your back and glutes.
    5. Slowly lower the medicine ball and legs back to the ground.
    Sets, Reps, Weight
    1
    8reps
    12.5lbs
    2
    8reps
    12.5lbs
    3
    8reps
    12.5lbs
    Full Video & Instructions

  • 2. Medicine Ball Slam

    Medicine Ball Slam demonstration video — proper form for this exercise.
    SETS LOGGED
    299,149
    Back Strength
    24 mScore
    Back
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Slam is a full-body exercise that builds strength and improves cardiovascular fitness. It involves lifting a medicine ball overhead and slamming it down, engaging your arms, shoulders, core, and back.

    How to do it

    1. Stand with feet shoulder-width apart and hold the medicine ball overhead.
    2. Breathe in, brace your midsection, and slightly bend your elbows.
    3. Hinge at your hips, bending your knees to bring the ball down.
    4. When elbows reach waist level, slam the ball to the ground with force.
    5. Squat down to pick up the ball and return to start.
    Sets, Reps, Weight
    1
    8reps
    20lbs
    2
    8reps
    20lbs
    3
    8reps
    20lbs
    Full Video & Instructions

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Best Advanced Back Workouts With Medicine Balls | Fitbod Workout Generator