Medicine Ball Around Head Rotation

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold the medicine ball with both hands at chest level, elbows tucked in.
3. Engage your core and pull your shoulder blades down and back to create a stable base.

How to do it

1. Lift the ball to one side of your head and circle it closely around the back of your neck.
2. Continue the circle until the ball returns to the starting position at your chest.
3. Exhale as the ball moves behind your head and inhale as it returns to the front.
4. Maintain a controlled, fluid tempo, alternating directions for each rep or completing a full set per side.

Form checklist

• Keep your head and neck perfectly still; do not duck or lean forward to move the ball.
• Ensure your hips remain square and facing forward throughout the entire rotation.
• Keep the medicine ball as close to your head as possible without touching it.
• Avoid arching your lower back as the ball passes behind your head.

Pro tips

• Focus on 'carving' a tight circle around your crown to maximize the engagement of the deep core stabilizers.
• Squeeze the medicine ball firmly to increase tension in the pectorals and improve shoulder joint centration.

Make it harder

• Perform the movement from a half-kneeling position to remove the stability of the legs and isolate the core.
• Increase the speed of the rotation while maintaining a completely motionless torso.

Frequently asked

What muscles does the medicine ball around head rotation work?

The medicine ball around head rotation primarily targets the deltoids and obliques, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the medicine ball around head rotation?

The medicine ball around head rotation uses medicine ball.

Is the medicine ball around head rotation good for beginners?

Yes. The medicine ball around head rotation is a beginner-friendly movement and a strong foundation to build on.

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