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Benefits of Medicine Ball Training

5 MMA Inspired Medicine Ball Exercises You Should Be Doing

Written by
October 3, 2014
Updated April 13, 2018


Like most Unconventional Training methods, Medicine balls are an extremely versatile functional training tool that could be used as a complete fitness system by itself. The Medicine Ball naturally lends itself to full body rotational movements that engage core muscles unlike traditional implements and can also be used as an intense, functional endurance implement as well. Combining the Medicine Ball with MMA inspired exercises turns the tool into a specialized implement used to maximize full body engagement with every rep of every exercise that will up the ante on your next MMA training session.

Medicine Ball Exercise #1: Level Change Floor Cross

Medicine Ball Exercises

Medicine Ball Exercise #2: Dragon Outside Knee

MMA Training

Medicine Ball Exercise #3: Half Deck Squat to Post

MMA Workout

Medicine Ball Exercise #4: Knee Ride

MMA Medicine Ball Training

Medicine Ball Exercise #5: Angled Get Up

 Medicine Ball Workout

John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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