---
title: Medicine Ball Variation | BridgeAthletic
description: An at-home medicine ball variation brought to you by BridgeAthletic in collaboration with EXOS.  Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 
image: https://s3.amazonaws.com/bridge-tracker-image/organization_logos/Bridge-Athletic_058_Optimized.jpg
---

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 June 26, 2020 By BridgeAthletic

# Medicine Ball Variation | BridgeAthletic

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This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is a medicine ball variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

**Variation 1: Medicine Ball Chest Pass - Standing**

 

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**Cue 1:** Stand feet hip width. MB held directly in front of chest with both hands. Slight bend in knees.

**Cue 2:** Quickly extend arms, hips. Release MB when arms are extended. Slight bend in knees.

**Cue 3:** Arms fully extended, MB released. Slight bend in knees.

**Cue 4:** Catch MB as it rebounds back towards body with both hands. Slight bend in knees.

**Cue 5:** Repeat for prescribed reps.

 

**Variation 2: Medicine Ball Overhead Slam**

 

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**Cue 1:** Standing, feet hip width. MB held over head with both hands. Slight bend in knees.

**Cue 2:** Drive MB down to floor. Slight crunch in core. Release ball at hip level. MB lands between feet.

**Cue 3:** Slight bend in knees, catch MB as it rebounds back up. Repeat for prescribed reps.

**Variation 3: Squat to Press - Medicine Ball**

 

<iframe data-hsv-src="https://play.hubspotvideo.com/v/414934/id/31269921987" referrerpolicy="origin" sandbox="allow-forms allow-scripts allow-same-origin allow-popups" allow="autoplay; fullscreen;" style="position: absolute !important; width: 100% !important; height: 100% !important; left: 0; top: 0; border: 0 none; pointer-events: initial" title="HubSpot Video" loading="lazy" data-hsv-id="31269921987" data-hsv-style="" data-hsv-width="1280" data-hsv-height="720" data-hsv-autoplay="false" data-hsv-loop="false" data-hsv-muted="false" data-hsv-hidden-controls="false"></iframe>

 

**Cue 1:** Standing. Feet hip width, toes angled slightly out. Hold MB at chest height.

**Cue 2:** Sink hips. Thighs parallel to ground, knees over ankles. Back flat.

**Cue 3:** Drive through heels. Back flat, chest up. Do not lock knees at top.

**Cue 4:** Extend arms up overhead pressing the MB toward the ceiling. Return the MB to chest and continue for prescribed reps.

 

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#### About the Author

[BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic)

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At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.

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