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 variation of the medicine ball squats 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 medicine 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 medicine ball.
Julie Lohre demonstrates the 3 Way Medicine Ball Squats