Exercises & Drills

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

Bucket Toss (A)

Bucket Toss

           This exercise is performed in a seated orientation within the trainer/trainee mode of training. The trainee sits with legs spread wide, tension on the trunk, shoulders open, and feet dorsiflexed.  The trainer stands ninety degrees to one side of the trainee and begins the exercise by tossing the ball in […]

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Cowboy Squat

Cowboy Squats

This exercise is performed individually in a standing orientation.  The trainee will begin by holding the ball directly overhead with one hand on each side of the ball.  The trainee will then squat and lower toward the ground, while keeping the ball overhead.  At the bottom of the squat, the trainee will lower the ball […]

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Double Knee Strike exercise with a Dynamax medicine ball helps to train your coordination, endurance, and agility. Try this exercise for your next functional training session.

Double-Knee Strike

  This exercise is performed in a seated orientation within the trainer/trainee mode of training. To increase the demand on coordination and endurance, 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, before the ball is thrown to the trainer. […]

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Heavy To Light Second Variation

Heavy to Light

This exercise is performed in a seated orientation within the trainer/trainee mode of training.  This exercise requires a heavy and a light Dynamax Medicine Ball. The trainee begins in the supine position, with legs extended and approximately hip distance apart and feet dorsiflexed. The trainer kneels directly in front of the trainee with their front […]

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Dynamax High Knee Lift

High Knee Lift

This exercise is performed individually in a locomotion orientation.  The trainee starts this exercise from a stand still and begins walking forward while striking the ball with the mid thigh with each step, alternating strikes between the left and right knee. The trainee’s hands should be placed on top of the ball to maintain control, […]

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ISOMETRIC TRUCK THROWS

Isometric Trunk Throws

  This exercise is performed in the seated orientation within the trainer/trainee mode of training. The trainer stands with feet shoulder-width apart and the seated trainee externally rotates their outstretched legs to hook their feet behind the ankles of the trainer.  The trainee leans back slightly, placing tension on the trunk.  The trainer drops the […]

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Partner Log Toss

Log Toss

This exercise is performed in a standing orientation within the trainer/trainee mode of training.  The trainee begins the exercise by stepping directly over the ball on the ground so that it is directly under the pelvis. The trainee should stand approximately a body length’s distance away from the trainee and prepare to block the ball […]

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Rotations (A)

Rotations

The exercises provided in our education section are simply the basics. Besides the obvious advantages from a physiologic, practical, and enjoyment standpoint, movement-based training is also adaptable.

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Scissors (A)

Scissor Throw

    This exercise is performed in a seated orientation within the trainer/trainee mode of training. Scissors should be performed in exactly the same way as the sit-up throw except the trainee will perform and alternating dynamic hamstring stretch as the ball is caught and the trunk is lowered to the ground. At the top of […]

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Shadow Jump (A)

Shadow Jumps

          This exercise is performed solo.  The trainee will place a heavy ball on one shoulder, followed by performing power skips off of the leg that is on the same side as the loaded shoulder.  The opposite leg serves as a powerful knee driver during the skipping motion, and the arm […]

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