Strength

Med Ball Thruster

The Med Ball Thruster is a total-body exercise, involving a squat and overhead thrust with a medicine ball. It enhances strength, balance, coordination, and stability.
View all exercises
Med Ball Thruster instructions
Step-by-step instructions
1
Start by standing upright, feet shoulder-width apart, while holding a medicine ball in front of your chest with both hands.
2
Bend at the knees and push your hips back to lower into a squat position.
3
Stand up from the squat, using the momentum to push the medicine ball towards the ceiling in a pressing motion.
4
Fully extend your arms overhead but avoid locking your elbows.
5
Lower the ball back down to your chest and repeat the motion.
Start by standing upright, feet shoulder-width apart, while holding a medicine ball in front of your chest with both hands.
Bend at the knees and push your hips back to lower into a squat position.
Stand up from the squat, using the momentum to push the medicine ball towards the ceiling in a pressing motion.
Fully extend your arms overhead but avoid locking your elbows.
Lower the ball back down to your chest and repeat the motion.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Cable Hamstring Curl
The Cable Hamstring Curl is a top workout for toning hamstrings and enhancing lower body strength. Feel each curl challenging your hamstrings as they pull the cable towards your body.
Try it out
Strength
Dumbbell Reverse Fly
Dumbbell Reverse Fly is an easy exercise that tones the upper back and shoulders. It involves mimicking a bird's wing-flap motion with dumbbells, improving posture, shoulder stability and upper body strength.
Try it out
Strength
Band Leg Extension
The Band Leg Extension targets and tones the quadriceps, mimicking a kick against band resistance. This exercise enhances lower body strength and stability.
Try it out
Start your fitness journey today
Enjoying exercises like Med Ball Thruster, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer