Medicine balls allow you to add resistance to back exercises in a way that can improve upper body strength, endurance and power. Unlike traditional weights, you can pass, throw and bounce a medicine ball, allowing you to perform plyometric upper body movements. These exercises typically target a number of upper body muscle groups, including the upper and lower back.
V-Sit Pass
To work your erector spinae, the muscles that run along your spine and help you sit and stand upright, perform a V-sit pass with a partner. Sit back-to-back on the ground with your knees bent, your heels on the floor. You want to lean back into each other so your shoulder blades touch. Hold a single medicine ball in both hands in front of your chest. Keeping your left shoulder blade in contact with your partner's right shoulder blade, twist to the left as your partner twists to her right, your arms meeting in the middle. Pass her the ball and immediately twist your body to the right as she twists her body to the left, meeting on the opposite side to retrieve the ball. Continue twisting back and forth until you've passed the ball 10 times in one direction, then reverse the motion, passing the ball the opposite direction 10 times, always keeping your back and core muscles tight.
Lunge and Pass
This exercise works your back as you pass and catch a medicine ball with a partner. Stand about 10 feet away from your partner and hold a medicine ball in both hands, directly in front of your chest. Take a large step forward with your right leg, planting your right foot on the floor as you forcefully pass the medicine ball to your partner. Bend both knees, performing a full lunge as you lower your torso toward the floor. Press off your right leg and return to the standing position as your partner passes the ball back to you, forcing you to catch the ball and engage your back muscles as you respond to receiving the weighted object. Repeat the exercise, this time lunging forward with your left leg as you pass the ball. Continue alternating legs until you've performed 10 to 12 lunges and pass exercises on each leg.
Overhead Throws
This exercise targets your upper back and your shoulders. You can perform the exercise with a partner, or throw the ball against a solid brick or concrete wall.
Stand approximately 10 to 20 feet away from your partner or the wall. Hold a medicine ball with both hands at chest height. You may want to stagger your legs slightly, keeping your knees slightly bent for balance. Hinge your arms upward from your shoulders with your elbows bent until you're holding the ball behind your head. Tighten your torso and back and take a step forward with your dominant foot as you forcefully throw the ball to your partner using an overhead pass. When your partner passes you the ball, catch it and repeat the exercise 10 to 12 more times.
Exercise Ball Back Extension
This is a move that targets your lower back muscles and erector spinae. Kneel in front of an exercise ball with a medicine ball nearby. Lean over the top of the ball so that your stomach rests comfortably on the center of the ball. Extend your legs fully, using your feet to help you stay balanced. Retrieve the medicine ball and hold it directly in front of your chest. Tighten your core and lower back muscles and lift your torso upward, away from the exercise ball as you extend your back. When you've extended as far as possible, return to the starting position. Repeat the exercise 12 to 15 times.
References
- American College of Sports Medicine: Selecting and Effectively Using Medicine Balls
- American Council on Exercise: V Sit Partner Rotations with Medicine Ball
- American Council on Exercise: Medicine Ball Lunge to Chest Pass
- American Council on Exercise: Overhead Medicine Ball Throw
- Exercise.com: Exercise Ball Prone Cobra
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