Don’t be fooled by the name medicine ball—it’s not something you pick up at the pharmacy. These weighted balls, which are often made from leather or rubber material, and can weigh anywhere from just a few to hundreds of pounds, give you a heck of a strength and conditioning workout. The medicinal name actually harks back to its use in rehabilitation therapy, where patients would use these balls to improve their strength as they recovered from injury.
But fitness enthusiasts took notice, and medicine balls became increasingly popular during the 20th century for improving core strength and coordination. They have the same weight as dumbbells or kettlebells, but because of their round shape, they’re good for throwing, catching, and slamming movements—plus, their lack of a handle makes them more cumbersome, which can increase the difficulty of moves typically performed with a kettlebell, for example. Athletes such as LeBron James, Serena Williams, Cristiano Ronaldo, and Michael Phelps all use medicine balls as part of their training routine.
So, specifically speaking, what benefits can you expect from training with a medicine ball? Here’s why so many trainers swear by them:
Good for strength training: This one is a given—their weight makes them good for adding resistance to movements, thereby building upper body and core strength.
Boosting power: It takes a lot of force to throw or slam a medicine ball, so athletes will gain explosive power by moving it quickly.
Better coordination: When you’re moving a medicine ball, it requires a great deal of balance and coordination to keep your body stable. This is especially important for preventing injury!
Versatility: Resistance training with weights can get boring after a while. Medicine balls vary it up, offering you a chance to try something new that challenges your body.
If you’ve got a medicine ball and you’re not sure what to do with it, here are some go-to exercises to get you started:
Medicine Ball Slam: Begin with your feet shoulder width apart and the medicine ball held in both hands out in front of you. Extend both arms as you lift the ball up over your head, keeping your core engaged as you lift. Using as much force as you can, slam the ball from overhead down onto the ground. Keep your arms fully extended through the whole motion. Drop to a squat and take the ball in both hands. Return to the starting position. Repeat until fatigued. Remember to keep your posture straight and generate force using your entire body as you slam the ball and lift it back up again.
Medicine Ball Twist: Begin in a seated position on the ground with your legs out in front of you. Hold the medicine ball in front of your chest with your arms fully extended. Engage your core and keep your arms straight as you twist to move the ball 90 degrees to your left. Pause briefly, then twist 180 degrees to your right. Keep your movements smooth and controlled. Repeat until fatigued. If you start to break form or get jerky, take a moment to rest or choose a lighter ball. Do this exercise solo or find a partner to sit back to back with you. Pass the medicine ball between you two—as you twist to your right to hand the ball off, your partner twists to their left to receive the ball. Then you twist to your left and take the ball back as your partner passes it from their right.
Medicine Ball Push-Up: Begin in a high (extended arm) plank position with a medicine ball on the floor beneath your chest and your hands resting on the ball. Keep your core engaged and your wrists in alignment to balance your weight. Bend your elbows and lower your body toward the ground. Allow your chest to come within approximately a half-inch of the ball and push yourself back up. Remember to keep your body straight through the entire movement, breathing in as you lower yourself and breathing out as you go back up. Repeat until fatigued.
Medicine Ball Squat: Stand with your feet shoulder width apart and the medicine ball held in both hands. Extend your arms to hold the medicine ball out in front of your chest. Bend your knees and lower your hips as far as you can, as if you’re sitting in a chair. You should keep your core engaged, your chest up, and your knees aligned over your toes throughout the entire movement. Hold the squat for two seconds, then raise yourself back up to the starting position. Repeat until fatigued.Top of Form
