[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-medicine-ball-station":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":43,"createdAt":99,"updatedAt":100},"76f21c70-1e4e-5ed2-91dc-6f8e50ecf91d","Medicine Ball Station","medicine-ball-station","An area equipped with weighted balls of various sizes for explosive throwing, slamming, and rotational exercises.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fmedicine-ball-station\u002Fimages\u002Fmedicine-ball-station_1.webp",[8],null,false,[13,19,25,31,37],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",[44,65,83],{"id":45,"slug":46,"imageUrl":47,"name":48,"description":49,"popularity":50,"aliases":51,"localeName":10,"isCompound":52,"loggingTypes":53,"createdByUserId":10,"isFavorited":11,"primaryCategory":56,"categories":57,"videos":61,"lastSessionSets":62,"createdAt":63,"updatedAt":64},"3f6154e4-a756-5a94-9b95-8c0ba16848b2","medicine-ball-slam","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fmedicine-ball-slam\u002Fimages\u002Fmedicine-ball-slam_1.webp","Medicine Ball Slam","Use a nonbouncing slam ball and clear the floor around you. Hold the ball with both hands, stand tall, and lift it overhead by extending through your ankles, knees, and hips without leaning back. Drive the ball straight down as you bend the hips and knees, keeping your trunk braced and your face out of the rebound path. Let the ball settle before picking it up with a squat or hinge appropriate to its size. Start light enough to coordinate speed and position; a heavier ball is useful only if it does not slow the slam into a press.",50,"medball",true,[54,55],"weight_reps","time",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[58,59,60],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.913+00:00","2026-08-07T11:03:38.297+00:00",{"id":66,"slug":67,"imageUrl":68,"name":69,"description":70,"popularity":50,"aliases":71,"localeName":10,"isCompound":52,"loggingTypes":72,"createdByUserId":10,"isFavorited":11,"primaryCategory":73,"categories":74,"videos":79,"lastSessionSets":80,"createdAt":81,"updatedAt":82},"e27d7fb6-b1cd-5237-a5e9-677498ae7295","wall-ball","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwall-ball\u002Fimages\u002Fwall-ball_1.webp","Wall Ball","Stand about an arm's length from the wall with the medicine ball at your chest and the target directly above you. Squat with your whole foot grounded and your knees tracking with your toes, then drive up through the legs and use that momentum to throw the ball to the target. Receive it softly at chest height and flow into the next squat only after you control the catch. Avoid throwing mainly with the arms or standing so close that the ball drops onto your face. Scale the ball weight or target height before shortening a sound squat range.","medball shot throw",[54],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[75,76,77,78],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.922+00:00","2026-08-07T11:03:38.305+00:00",{"id":84,"slug":85,"imageUrl":86,"name":87,"description":88,"popularity":89,"aliases":90,"localeName":10,"isCompound":11,"loggingTypes":91,"createdByUserId":10,"isFavorited":11,"primaryCategory":92,"categories":93,"videos":95,"lastSessionSets":96,"createdAt":97,"updatedAt":98},"77030d25-0b29-5329-8e5a-d9507e0c4197","medicine-ball-russian-twist","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fmedicine-ball-russian-twist\u002Fimages\u002Fmedicine-ball-russian-twist_1.webp","Medicine Ball Russian Twist","Sit with your knees bent and hold the medicine ball close to your chest. Lean back slightly while keeping your spine long, then rotate your rib cage and the ball together toward one hip before turning to the other side. Keep your knees and pelvis relatively quiet; tapping the floor is optional and should not pull you into a rounded, uncontrolled position. Leave your heels down to reduce the balance demand, or lift them only if your trunk position remains steady. A lighter ball held farther from your chest can be harder than a heavier ball held close.",25,"medball weighted",[54,55],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[94],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.929+00:00","2026-08-07T11:03:38.314+00:00","2026-05-09T00:28:07.659+00:00","2026-06-05T00:31:50.312+00:00"]