Working out with a medicine ball is an effective means of simultaneously creating resistance and instability for your body. This means that while you will feel the workout in the muscles involved in the primary motion, the exercise will also work several other muscle groups. Using a partner for your medicine ball routine can help maximize the exercises and provide a social aspect to your workout.
Power Drops
The power drop is an exercise in which you and your partner take turns doing the primary workout. Lie down on the ground and have your partner stand behind you, with his feet at the top of your head. To add intensity to the workout, have your partner stand on an elevated platform. Have your partner hold the ball above your chest as you extend your arms up toward the ball. Have him drop the ball. Catch the ball in your hands and, in a controlled manner, allow the ball to drop all the way to your chest. Quickly extend your arms and thrust the ball into the air above you so that your partner can catch it. Do a set amount of repetitions, and then switch places with your partner. The focus of the exercise is on the arms and chest, but the person dropping the ball will also experience some resistance in his arms, abs and back by virtue of catching the ball away from his body.
Overhead Throws
The overhead medicine ball throw incorporates virtually every muscle in the body, but the primary focus is on the shoulders, legs and torso. Both you and your partner will be doing the exact same motion with this exercise, as you will be throwing the ball back and forth. Stand facing each other, approximately 8 to 12 feet apart. Lift the medicine ball over your head and extend it behind your head. Step forward with your right foot and quickly thrust the ball forward over your head, push off with your left foot and throw the ball to your partner. When your partner throws the ball to you, take a firm stance, with your feet shoulder-width apart and your knees and hips slightly bent. Catch the ball out in front of your body with your arms bent so you can absorb the momentum of the ball into your body.
Sit-Ups
Medicine ball sit-ups require the help of a partner because you will be throwing and catching the ball as you are doing regular sit-ups. Lie down on your back and bend your knees, keeping your feet flat on the ground. Contract your stomach muscles and lift your upper body until you are in an upright seated position. Have your partner throw you the ball, and then slowly lower yourself down to your original position. Repeat the sit-up, but extend the medicine ball up toward the ceiling and then out in front of you during the sit-up motion. When you reach the upright seated position, throw the ball back to your partner by extending your arms and using the momentum of your upward motion. With this exercise you'll be alternating sit-ups -- one with the ball and one without. Do this for a set number of repetitions, and then switch places with your partner.
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