The Lunge Overhead MB Pull Over is a balance exercise for intermediate 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.

Lunge Overhead MB Pull Over Description

Lunge Overhead MB Pull Over

Lunge Overhead MB Pull Over

  1. Hold a medicine ball (MB) in both hands behind the head; remain 2-3 feet away from the object/partner
  2. Take on a forward 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
  3. 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)
  4. Hold position for 1 second
  5. Extend the shoulder with extended elbows until the MB is over the head, then flex the elbows and return MB to starting position

Related Balance Exercises

Training Zone

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


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