Circle (Medicine Ball)
A core and shoulder stability exercise where a medicine ball is rotated in a circular pattern around the body while standing.
Instructions
- Stand with feet shoulder-width apart, holding a medicine ball with both hands at chest height.
- Keep your core engaged and your feet planted on the ground.
- Rotate the medicine ball in a circle around your body at chest level, moving in one direction.
- Complete the desired number of circles before reversing direction.
- Repeat in the opposite direction for the same number of rotations.
Tips
- Keep your hips stable and avoid rotating at the lower back; movement comes from the thoracic spine and shoulders.
- Move in a controlled manner to maximize core engagement throughout the motion.
- The speed of rotation can be varied to increase difficulty and intensity.
- This exercise develops rotational stability and anti-rotation strength.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 3 | 15 reps | 4 kg | 2 kg |
| Build muscle | 3 | 18 reps | 4 kg | 2 kg |
| Build endurance | 3 | 25 reps | 3 kg | 2 kg |