The Alternating Lunge Overhead Med Ball Pull Over is a balance exercise for pro athletes to improve body control, balance and coordination.

Learn more about why having great dynamic balance is important and take a look at Tennis Champions: What Separates Them From The Rest?

Before you engage in stability training you may want to take a look at Medicine Ball Training: Strengthen Your Core & Enhance Stability for more exercises and a sample medicine ball workout for advanced athletes.

Alternating Lunge Overhead Med Ball Pull Over Description

Alternating Lunge Overhead Med Ball Pull Over

1. Hold a medicine ball (MB) in both hands behind the head
2. Take on athletic stance position; knees are slightly flexed; upper-body is straight
3. Side-Step to the left
4. Step into a diagonal lunge position with the right foot; distribute weight through the heel (flat footed); knees and hips are flexed at 90˚; back remains straight; face the object/partner; maintain neutral head position; keep looking forward
5. Maintain neutral pelvic position, flex the shoulders, keep elbows slightly flexed, and pull the MB over the head to chest-level (90˚ of shoulder flexion)
6. Extend the shoulder with extended elbows until the MB is over the head, then flex the elbows and return MB to starting position
7. Side-step to the right
8. Step into diagonal lunge position with left foot and repeat

Related Balance Exercises

• Alternating Single Leg Med Ball Trunk Rotations
• Side-Step to Diagonal Single Leg RDL
• 3 Way Cross Over Hand Reach

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:

About Philipp Halfmann

Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!

Visit my Website

Or follow me at:

• 
• 
• 
• 
•