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Heavy Medicine Ball Alternate 2-1 Arm Snatch

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

To work both legs and shoulders through a full range of motion, take a medicine ball from the floor to overhead. To push your shoulders even further, you'll hold the ball overhead in one hand, adding balance and isometric strength to an already demanding exercise.

Muscles Worked

Starting Position
Stand with your feet slightly wider than your shoulders. Place a heavy medicine ball on the floor in front of you. Sit deep into a squat, pressing your hips back behind you, until you can place both of your hands around the medicine ball (see Photo 1).


  1. From the starting position, keeping your back straight, come up to standing using your leg strength to power you, bringing the medicine ball up in both hands to chest level (see Photos 2 and 3).
  2. Once you are standing, with the ball at chest level, begin raising the ball directly overhead. At the top of your lift, take your left hand off the ball and hold it up with the right alone for a moment, before putting both hands on the ball and lowering it to your chest (see Photos 4 and 5).
  3. Again sit into a squat and lower the ball back to the floor. As you descend into the squat, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet (see Photo 6).
  4. From the depth of the squat, stand up and repeat the sequence, but hold the ball aloft in your left hand (see Photos 7 and 8). Continue to alternate hands for a full set of 12 lifts (6 with each arm).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.