Medicine Ball Partner Exercises

1. Lunge to Chest Pass: A dynamic move for a dynamic duo. Grab a medicine ball and face your partner, standing about 3-5 feet apart. Keeping the chest up, lunge forward, completing the movement with a crisp (and accurate!) chest pass to your partner. They’ll then catch it and head straight into their lunge-and-pass. Repeat for 10-12 reps each, or until Butterfingers tests your patience.

2. Single-Leg Chest Pass: Stand on one leg, about 4-6 feet from your partner. Keeping the core tight and the body stable, pass the rock back and forth using a basketball chest pass. Continue for 30-60 seconds. Switch legs. Be one move closer to J. Lin status.

3. Overhead Pass with Squat: Time to get up close and personal. Stand back-to-back with one partner holding a medicine ball overhead. The other will then reach up and grab it (klutzes take care!), followed by both buddies coming down into a low squat position. The partner with the ball will then roll it back between their legs for the other one to pick it up and start again. Continue for 10-12 reps, then switch!

4. Partner Floor Slams: This is one throw down you don’t want to miss. Badass #1 starts with a medicine ball overhead and slam it down to the ground so it bounces once before reaching Badass #2. With the core fully engaged (the power of the pass should come from the core as well), keep sending the ball back and forth for 10-15 reps each.

5. Partner Side Swing Pass: In a swing state of mind? Stand side-by-side, about five feet apart, in an athletic stance with the abdominals contracted. Keeping the arms straight, have partner #1 swing the ball from the outside of the body to the inside (pivoting the outside leg as you pivot), then toss the ball to partner #2. Repeat until you get the swing of things, and switch positions.

6. Partner Shuffle Drill: Bring it back to basketball camp. Facing your partner a few feet away, stand in a ready position with the knees slightly bent and core engaged. At “Go” shuffle for about 20 feet in one direction, while simultaneously tossing the medicine ball back and forth. Head back in the opposite direction to give both sides some love.

7. Sit-Ups Pass: Work the middle, times two. Start seated on the floor next to your partner, facing opposite directions, with knees bent. Holding the medicine ball to your chest, both recline to the floor, come back up, and pass the ball to your partner. Repeat for 10-15 reps, or until the core feels good and fired up.

8. V-Sit with Rotation and Pass: This one’s double trouble, for sure. Sitting on the floor about 1-2 feet away from your partner, with knees bent, hold the medicine ball to your chest with abs nice n’ tight. Next, both recline back a few inches and rotate one way and then the other (maintaining that rock hard core!). Return to starting position, and throw the ball to your partner. They’ll catch it and repeat the movement. Repeat for reps or time (90 seconds is no joke).

9. Kneeling Partner Twist: Partners in crime can hit the abs and obliques with this simple twofer move. Kneel back-to-back, and slowly twist to one side until you can hand off the ball to your partner. Then twist to the other side in order to retrieve the ball again (oh, hey there!). Continue for 60-90 seconds in one direction, then switch.

10. Hi-Low Twist: Start standing back-to-back, holding the medicine ball firmly in two hands. Twist toward your partner and raise the ball up high so you hand it off to them over your shoulder. They’ll grab it and do the same move, but meeting you down low on the other side. (Did we just become best friends? YUP!) Continue for 60-plus seconds in one direction — until you feel the heat in those arms, shoulders, and core — then switch directions.

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About swimbikerun1
Devoted Father, Husband and Employee.Endurance sports fanatic (running,cycling,swimming).Triathlon athlete and coach.If only days had more than 24 hours.

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