Medicine ball burpees are a variation of the classic burpee exercise that incorporates a medicine ball to add resistance and further challenge the muscles.
This exercise is excellent for building full-body strength and endurance. It targets various muscle groups including the legs, core, chest, and shoulders. Additionally, the inclusion of the medicine ball helps to improve grip strength and adds a different dimension to the classic burpee movement. The medicine ball burpee can be a high-intensity exercise, and it’s essential to maintain proper form throughout to avoid injury.
Here’s how you perform a medicine ball burpee.
Fundamentals
- Capability to perform a bodyweight burpee
- Core stability and capability to perform a squat with full range of motion, driving through the balls of the feet
Movement
- Begin in a standing position, with your feet shoulder-width apart, holding a medicine ball at chest level with your hands on either side.
- Explosively descend into a squat position, plant the medicine ball on the ground in front of your feet, and thrust your legs back to a plank/push-up position.
- Return your legs to a squat position while keeping the medicine ball planted on the ground.
- Explosively jump upward, straightening your legs and reaching high with the medicine ball.
- Return to the starting position.
- Repeat the exercise for the desired number of repetitions or for the desired length of time.
This article was excerpted, in part, from Metabolic Training by John F. Graham & Michael Barnes, published by Human Kinetics. John Graham, MS, ACSM EP-C, CSCSD, RSCCD, FNSCA, has enjoyed an accomplished 40-year career in the health, fitness, and strength and conditioning industry. He has served in many roles with the National Strength and Conditioning Association (NSCA), including as the board vice president, secretary/treasurer, and chair for the certification committee, conference committee chair, and nominations committee. He also holds leadership positions with American Council on Exercise (ACE) and Medical Fitness Association (MFA). From 2012 to 2015, he was a member of the industry advisory panel for the American Council on Exercise (ACE). He currently serves as associate editor of NSCA’s Strength and Conditioning Journal. Michael Barnes, Med, CSCSD, NSCA-CPTD, brings over 25 years of experience to the strength and conditioning and fitness industry. He is the president and owner of Infinity Personal Training and Fitness in Colorado Springs, Colo. His previous experience includes working in Division I athletics, working in the National Football League with the San Francisco 49ers, and serving as the director of education for the NSCA.
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