This variation on the squat incorporates a medicine ball or slam ball and alternating movements to the left right and center to vary the muscle groups targeted and creates a full body workout movement. This can be a great exercise for a medicine ball workout for beginners all the way through advanced fitness levels.
This med ball move is a great full body exercise that you can take almost anywhere. As much as I love squats, sometimes when we’re traveling or simply don’t want to hassle with waiting for the barbell rack to open up, get a spotter or have to put your hair in a pony to avoid the barbell-hair-smash, this exercise is a great option.
When choosing a weight, pick a ball that’s heavy enough to slow the motion (slower than if you weren’t using any weight at all), but not so heavy that control, accuracy, or range of motion take a hit.
Don’t have a med-ball? Try with a gallon jug of water.
Want the real deal? I recommend this med ball.
Julie Lohre demonstrates the 3 Way Med Ball Squat