Chest pass A medicine ball can be used for many different kinds of exercises in your home gym Jump up while simultaneously pushing the medicine ball straight out from you. Standing with your feet shoulder-width apart and knees slightly bent, hold the medicine ball to the centre of your chest. It is particularly good for working the triceps (top tip: increase the intensity by starting each overhead throw with your elbows flexed). This will improve your overhead throwing power. Wall throwsįacing a wall with your feet shoulder-width apart, hold the medicine ball with both hands and raise your arms upwards until you pass over your head, then swing forward and throw the ball against the wall.Ĭatch the ball on the bounce back and repeat. Having said that, the majority of modern balls are made from tough rubber. You can use your medicine ball safely as a slam ball, with one caveat If your medicine ball is leather, it’s probably not a good idea to slam it on a wall or hard surface. Whether you buy a slam ball or a medicine ball, you aren’t tied into one kind of exercise.
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Free weights: How much weight should I be lifting?.But you can also use them in place of dumbbells and to increase the intensity of other exercises, like squats and lunges. They are great for training in pairs, as some of the most challenging moves involve someone else throwing or catching the ball.īelow, we include some of our favourite painful medicine ball moves that will add fire to any workout. Medicine balls can be used to train the upper and lower body and the core. I think this will be more suited to toning your muscles, working the core and working on that fast, explosive strength. Build bigger muscles – This isn’t really a resistance weight, although they can be really heavy.If you have a partner, try playing catch with the medicine ball. After a few rounds of medicine ball slams, I can feel like I’m really working out in a short time. Get exhausted really quickly – OK, there’s plenty of ways you can get to that point with things like battle ropes or assault bikes, but try doing some HIIT work with your medicine ball.While it would no doubt hurt if you were to drop your 10kg medicine ball on your head during training, I doubt you’d need a trip to the emergency room. Train more safely – When I see people doing things with kettlebells where they hold the weight over their face, it makes me terrified.Work on explosive strength – One thing medicine balls do that your other gym gear doesn’t is you can work on fast, explosive start exercises without worrying about wrecking your home.You can throw it around * – The ‘slamming’ part of medicine balls is a really unique (and bloody tough) exercise that you can’t really do with anything else.I’ve been playing around with my new medicine ball for a while now and it’s definitely a very different beast to dumbbells, cables, kettlebells and other weights I use in the gym. What can you do with a medicine ball that you can’t with other gym gear? It can also help to develop movement by performing ‘bouncing’ moves, essentially bouncing the ball off surfaces. It can be used in strength training to increase the difficulty of moves by adding extra weight. Medicine balls vary in weight, typically the heaviest one you will find is around 25kg. This one is ideal for use in place of dumbbells or a kettlebell. There is also a grip medicine ball, which has indents for a secure hold. Round medicine balls can have a smooth or textured surface and they can be hard or soft. Medicine balls are typically made from rubber or leather. What is a medicine ball?Ī medicine ball is a weighted ball that comes in various sizes and weights.
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If it is good enough for Spartacus, then it is good enough for us! In this post, we are going to discuss medicine balls and some ideas for how to incorporate them into your workout. Medicine balls are one of the oldest pieces of fitness equipment and are known to have been used in Ancient Greece and Ancient Rome.
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