Medicine ball training may seem like something out of an old movie. In fact, using a medicine ball can help you build strength in all of your muscles, including your back. Medicine balls are weighted round balls usually made of leather or plastic. They range in size from a baseball to larger than a basketball, and they weigh from 1 to 30 pounds. Choose a weight that visibly slows down the motion of the exercise, but not too heavy to bother your control, accuracy or range of motion. According to the Sports Fitness Advisor, medicine ball exercises can help you build sport-specific power and explosive movements.
Slams
Medicine ball slams work the back and shoulders. Stand with your feet about shoulder width apart and bend your knees a little. Grab the medicine ball with two hands, cock it behind your head until your elbows are fully bent, then throw or slam the ball to the ground in front of you as hard as you can. Catch the ball as it bounces back to you and immediately repeat the process. Complete at least three sets of 10 repetitions.
Extensions
Extensions are a medicine ball drill that involves passing the ball back and forth with a partner. Stand about two to three feet away from your partner with your backs toward each other. Keep your legs straight and extend your arms fully to carry the medicine ball over your head and lean it back so your partner can take it. Then bend down to receive the ball back between your legs from your partner. Repeat for 10 repetitions and then change the passing roles for the next set. These movements are similar to a dead lift but require you to go through a wider range of motion.
Wood Chops
Wood chops help to isolate your back and lat muscles. You can perform wood chops with dumbbells, but medicine ball chops are easier to complete. Hold the ball in both hands, fully extend it over your head and then as far to the right side of your body as you can. Bring the medicine ball down in a fast chopping motion toward your opposite leg, then return to the starting position and start on the left side and bring the ball to your right foot. Complete at least three sets of five repetitions on each side of your body.
Supermans
Supermans work the small muscles of the lower back. Using a medicine ball can add resistance to muscles that are hard to work with free weights. Lie on your stomach with your legs and arms fully extended and hold a medicine ball in both hands. Raise your feet and the ball as high as you can while keeping your limbs fully extended. Hold the raised position for five seconds and then return to the starting position. Complete at least three sets of 10 repetitions. For more of a challenge, hold the medicine ball in one hand and raise the opposite leg at the same time as the ball. The one-limb version requires more strength, or use a slightly lighter ball if it proves too challenging..
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