Medicine Ball Overhead Circle
Overhead medicine ball circle around the head — shoulder mobility and trunk stability work.
Level: Beginner
Primary: Full Body
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Baseball MMA Tennis
Target muscles
The deltoids work through the rotational arc. The trunk braces against the eccentric pull of the ball. The lats and serratus stabilize the scapulae. As a mobility drill, this opens the shoulders through their full overhead range.
How to perform
Setup
Stand with feet shoulder-width apart. Hold a medicine ball with both hands extended overhead.
Execution
Slowly circle the ball in a wide arc around the head, keeping the arms as straight as possible. Reverse direction each set.
Common mistakes
- Bending the arms.
- Hyperextending the lower back.
- Going too fast.
- Not alternating directions.
- Going too heavy.
Progressions and regressions
Regress to lighter ball. To progress, increase weight.
Programming notes
Shoulder mobility. 2-3 sets of 5 circles per direction, two or three times a week.
