So grab your medicine ball, and let's get going. We're going to start with the squat and press. Just a simple squat. Go down. And lift the ball straight up. Start nice and slow at first.

Gone are my days of barbell thrusters and goblet squats-to-press. Instead, I found a way to work the same muscle groups and master similar movement patterns: squatting while cradling a medicine ball, ...

After just a week, I feel noticeably stronger, and my midsection feels tighter. This ballistic, full-body movement has earned ...

The move also works your upper back, shoulders, and arms since you hold the medicine ball above your head as you squat. How to do it: 1. Stand with your feet slightly wider than shoulder-width ...