Medicine Ball Overhead Figure 8

Core, Delts, TrapsMedicine Ball

Overhead medicine ball figure-8s target the core, deltoids, and upper traps while developing dynamic shoulder stability.

How to do it

1Stand tall with feet shoulder-width apart, holding a medicine ball in both hands.

2Lift the medicine ball overhead, keeping a soft bend in your elbows to maintain safe control of the weight.

3Trace a smooth horizontal or vertical figure-8 pattern with the ball overhead.

4Keep your core tight so your torso remains completely still.

5Complete the target number of reps in one direction, then switch directions.

Common mistakes

Arching your lower back due to a lack of core engagement.

Moving too fast and jerking the ball, straining the shoulder joints.

Shrugging your shoulders toward your ears and tensing your neck.

Breathing

Breathe evenly and rhythmically without holding your breath, matching your breathing to the tempo of the rotation.

Make it harder or easier

To make it easier, use a lighter ball or shrink the size of the figure-8.

To make it harder, use a heavier ball or narrow your stance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.