8 Dynamax Medicine Ball Exercises and Drills

Date Posted:3 October 2018 

Try some of the most popular Dynamax Medicine Ball exercises. You will find descriptions on proper setup and technique as well as photos showing you how these exercises should be executed.


Iso Chest Pass Iso Chest Pass

  • The coach stands with feet shoulder-width apart and the seated athlete externally rotates their outstretched legs to hook their feet behind the ankles of the coach.
  • The athlete leans back, placing tension on the trunk.
  • The coach passes the ball toward the chest of the athlete who receives it with elbows up and to the side.
  • The athlete explosively returns the ball back to the chest of the coach, finishing with arms fully extended, and repeats.


Hammer Rotation Hammer Rotation

  • Coach and athlete begin standing an arms length + ball diameter away from each other.
  • The athlete stands with feet spread approximately hip distance apart.
  • The coach initiates the movement by throwing the ball toward the hands of the outstretched arms of the athlete on one side.
  • The athlete catches the ball at chest height with extended arms, rotates in a horizontal plane, wraps the ball around the head, then releases the ball on the opposite side towards the coach’s chest.
  • Allowing the athlete to follow through, the coach tosses the ball back into the athlete’s hands on the same side for the athlete to repeat in the opposite direction. 

May also be performed against a smooth, reinforced wall. See exercise description below.


Bilateral Chest Pass Bilateral Chest Pass

  • The Coach begins by passing the ball into the athlete’s outstretched arms.
  • The athlete brings the ball to their chest while taking a step and simultaneously leaning back, placing a stretch on the trunk.
  • As the lead foot touches the ground the athlete begins the throwing action, driving off the lead leg and following through.
  • If space allows the athlete should continue making forward progress while switching the lead leg between throws.


Double Knee Strike Double Knee Strike

  • This exercise combines the sit-up throw with two alternating single leg strikes of the ball to the mid thigh, followed by a double leg strike.
  • The coach initiates the movement by tossing the ball over the athlete’s head.
  • The athlete extends fully to the ground, taps the ball overhead, and executes two alternating unilateral strikes of the ball to the mid thigh, extending back to tap the ball to the ground between each strike.
  • The athlete then executes a double leg strike, and extends to tap the ball to the ground again.
  • Finally, the athlete completes the exercise with a sit-up throw.
  • The head remains on the ground throughout all knee strikes until the final sit-up throw.


Log Toss Log Toss

  • The athlete begins the exercise by stepping directly over the ball with it positioned between the ankles.
  • The athlete squats down and places one hand on either side of the ball.
  • In one powerful movement the athlete extends at the ankle, knee, and hip joints while simultaneously lifting ball and throwing it with velocity towards the chest of the coach.
  • The athlete should finish in triple extension (hands overhead, hips open and heels off the ground).
  • The coach should block and set the ball so the athlete can step over the ball and repeat.


Sit Up Throw Sit Up Throw

  • The athlete begins seated on the floor, legs extended, with the coach positioned at the feet of the athlete in a split stance.
  • The coach initiates the movement by tossing the ball just above the head of the athlete.
  • The athlete’s trunk loads eccentrically while lowering completely to the ground with the ball overhead.
  • The athlete taps the ball on the ground before sitting up while throwing the ball with velocity aiming for the coach’s chest.
  • The sit-up is initiated with a throwing action of the arms followed by flexion of the trunk.


Wall Hammer Rotation Wall Hammer Rotation

  • Begin standing with feet shoulder width apart, approximately a body length away from a smooth reinforced wall.
  • Initiate the movement by throwing the ball slightly higher than the horizontal plane against the wall.
  • Catch the rebound with open hands and extended arms, then wrap the ball around your head before releasing the ball on the opposite side into the wall.
  • Catch the rebound and repeat the opposite direction.


Wall Underhand Throw Wall Underhand Throw

  • Begin this exercise facing a smooth reinforced wall with the Dynamax ball off of one hip.
  • Initiate the movement by pushing the hips back while slightly flexing at the knees and ankles.
  • In one powerful movement extend the ankles, knees, and hips while simultaneously performing a unilateral underhand throw (bowl) toward the wall on a slightly higher than horizontal plane.
  • Catch the rebound and immediately perform the underhand throw off the opposite hip.


Original post from Dynamax: https://www.medicineballs.com/train/exercises-drills/


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