Best Back Workouts With Medicine Balls To Build Muscle Mass

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.

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.