Best Back Workouts With Medicine Balls To Get Lean And Burn Fat
About
Embrace an invigorating workout using medicine balls, spherical equipment designed to provide stability and resistance for various exercises.
Combining targeted back movements, such as rows and pulls, with higher reps and moderate weights promotes muscle tone and conditioning.
This dynamic approach elevates your heart rate, blending cardio and strength training aspects for optimal calorie burning while preserving muscle mass.
Incorporate movements like throws and slams to specialize core engagement and enhance functional strength results.
Suitable for enthusiasts aiming to achieve lean physique goals, this regimen emphasizes both endurance and muscle development.
The 2 Best Back Exercises with Medicine Balls to Get Lean and Burn Fat
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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 LOGGED190,755Lower Back Strength89 mScoreLower Back
Medicine BallsThe 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
- Lie face down on the floor holding a medicine ball with both hands extended in front of you.
- Keep your arms straight but allow a slight bend in your elbows.
- Lift the medicine ball and your legs a few inches off the ground by engaging your back and glutes.
- Hold the lifted position briefly, feeling the tension in your back and glutes.
- Slowly lower the medicine ball and legs back to the ground.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs2. Medicine Ball Slam
Medicine Ball Slam demonstration video — proper form for this exercise. SETS LOGGED299,149Back Strength24 mScoreBackMedicine BallsThe 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
- Stand with feet shoulder-width apart and hold the medicine ball overhead.
- Breathe in, brace your midsection, and slightly bend your elbows.
- Hinge at your hips, bending your knees to bring the ball down.
- When elbows reach waist level, slam the ball to the ground with force.
- Squat down to pick up the ball and return to start.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs
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