The move also works your upper back, shoulders, and arms since you hold the medicine ball above your head as you squat. How to do it: 1. Stand with your feet slightly wider than shoulder-width ...

So grab your medicine ball, and let's get going. We're going to start with the squat and press. Just a simple squat. Go down. And lift the ball straight up. Start nice and slow at first.

Goblet squats are air squats you perform with the addition of a dumbbell, kettlebell, medicine ball, or anything else that's heavy and compact. They usually require you to hold the weight in front ...