Balloon Drill

Stand or kneel with a resistance “balloon” (or light medicine ball) held overhead, in front of you, or at chest height. Maintain a tall spine and core braced. Perform controlled movements such as punches, reaches, or rotational motions while keeping the balloon steady and resisting unwanted trunk movement. The goal is to move your arms while your core stabilizes your torso, similar to keeping a balloon balanced against external forces.

Track This Exercise in the App

Log your balloon drill sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.