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Medicine Ball Around Head Rotation

Medicine Ball Around Head Rotation

The Medicine Ball Around Head Rotation is a fantastic exercise that targets the shoulders, core, and upper back muscles. This exercise is performed using a medicine ball, which adds an extra challenge and resistance to the movement. As the name suggests, the movement involves rotating the medicine ball in a circular motion around your head. This exercise primarily focuses on strengthening the shoulder muscles, including the deltoids and rotator cuffs. It also engages the core muscles, specifically the obliques, as they stabilize your body throughout the movement. Additionally, the upper back muscles, such as the trapezius and rhomboids, are activated as they assist in controlling the rotation. The Medicine Ball Around Head Rotation can be beneficial for improving shoulder mobility and flexibility. It also helps in enhancing coordination and body awareness. By incorporating this exercise into your routine, you'll not only strengthen your upper body but also develop better posture and stability. Remember to start with a medicine ball weight that you can comfortably handle and gradually increase as you get stronger. Always maintain proper form and engage your core muscles throughout the movement. This exercise can be included in a full-body workout routine or as a part of a dedicated upper body training session. As always, listen to your body and stop if you experience any pain or discomfort. If you have any pre-existing injuries or conditions, it's advised to consult with a fitness professional to ensure this exercise is suitable for you. Keep challenging yourself, stay consistent, and enjoy the benefits this exercise brings to your overall fitness journey.


  • Stand upright with your feet shoulder-width apart.
  • Hold a medicine ball with both hands, close to your chest.
  • Extend your arms outward, keeping them slightly bent.
  • Start by rotating the medicine ball in a circular motion around your head.
  • Move the ball in a clockwise direction for a desired number of repetitions.
  • Then, switch to the counterclockwise direction for the same number of repetitions.
  • Maintain a controlled and smooth movement throughout the exercise.
  • Keep your core engaged and your upper body stable.
  • Remember to breathe evenly throughout the movement.
  • Perform the exercise at a pace that is comfortable for you.
  • Repeat for the recommended number of sets.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise for stability and control.
  • Start with a lighter medicine ball until you are comfortable with the movement, then gradually increase the weight.
  • Keep your movements slow and controlled to fully engage the targeted muscles and minimize the risk of injury.
  • Remember to breathe steadily and match your breathing with the movement of the medicine ball.
  • Perform the exercise in front of a mirror if possible, to ensure proper form and alignment.
  • Gradually increase the range of motion as you become more comfortable with the exercise.
  • Contract your shoulder blades together to activate the back muscles and improve posture during the rotation.
  • Keep your neck relaxed and avoid straining it by looking up or down during the exercise.
  • Experiment with different foot positions to find the most stable and comfortable stance for your body.
  • As with any exercise, it is important to listen to your body and stop if you experience pain or discomfort.

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