Medicine Ball Around the World

Obliques, AbsMedicine Ball

This core drill moves a medicine ball in a continuous circle over your head and around your body, strengthening your obliques and anti-rotational stability.

How to do it

1Stand tall with feet shoulder-width apart, holding the ball with both hands in front of you.

2Sweep the ball out to one side, up over your head, and down through the opposite side.

3Keep your hips and torso completely square and locked, avoiding excess swaying.

4Complete all repetitions in one direction, then switch directions.

Common mistakes

Arching your lower back as the ball passes overhead, overstressing your lumbar spine.

Swaying your hips and body during the circle, which reduces core stabilizer work.

Shrugging your shoulders into your neck, creating unnecessary tension in your traps.

Breathing

Breathe steadily and rhythmically, inhaling through one half of the circle and exhaling through the other.

Make it harder or easier

To make it easier, use a lighter ball or reduce the circle diameter.

To make it harder, pick a heavier ball and speed up the circle while staying locked in place.

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.