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Medicine Ball Burpee
A high-intensity, full-body metabolic movement combining a squat, plank, and explosive jump while holding a medicine ball. It targets the quads, chest, and shoulders for power and conditioning.
About Exercise
Equipment
Medicine Ball, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Abs, Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis
Chest
7/10Mid Chest, Lower Chest
Glutes
6/10Glute Max
Shoulders
6/10Anterior Delts, Medial Delts
Abs
4/10Rectus Abdominis
Triceps
4/10Lateral Head
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds
How to Perform
Stand holding a medicine ball at chest height with feet shoulder-width apart. Maintain a neutral spine and brace your core before starting the movement.
- Squat down and place the medicine ball on the floor between your feet.
- Kick your feet back quickly into a high plank position, keeping the ball planted.
- Immediately jump your feet forward back into a deep squat position next to the ball.
- Grasp the ball and explosively jump upward, extending hips and knees fully.
- Reach the medicine ball high overhead at the peak of the jump.
- Land softly and immediately transition into the next repetition.
Coaching Tips
Form Cues
- Explode up quickly.
- Land soft and quiet.
- Keep core tight.
- Full hip extension.
- Maintain control of the ball.
Breathing
Inhale as you lower into the squat and plank; exhale forcefully as you jump and reach overhead. Maintain core bracing throughout.
Tempo
X-0-X
Range of Motion
From a standing position with the ball overhead, down to a full plank position with the ball planted, and back up to full extension overhead.
Safety
Safety Notes
- Stop immediately if sharp pain occurs in the lower back or shoulders.
- Ensure the ball is stable before kicking back into the plank.
- Use a non-bouncing medicine ball for safety.
Spotting
Not recommended; this is a high-speed, bodyweight/lightly weighted movement. Focus on proper form and controlled landing.
Common Mistakes
- Rounding the lower back when placing the ball down.
- Letting the hips sag in the plank position.
- Failing to fully extend the hips during the jump.
- Slamming the feet down when jumping forward.
When to Avoid
- Acute knee or shoulder pain
- Severe lower back issues
- Wrist pain or instability
Flexibility Needed
- Adequate ankle dorsiflexion for deep squat
- Sufficient shoulder mobility for overhead reach
Build Up First
- Competency in standard burpees
- Ability to maintain a stable plank position
Also known as
Med Ball Burpee, Weighted Burpee Jump, Burpee with Overhead Reach
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