How to use medicine balls for working out?

What’s a medicine ball?

Also known as an exercise ball, a medicine ball is a weighted sphere, roughly the diameter of an average person’s shoulders. They are often used in sports medicine for rehabilitation and strength training. A medicine ball is an awesome tool to have in your home gym equipment arsenal as it’s very versatile. You’d be surprised how effective a weighted ball can be!

Medicine ball exercises

• Abs - med ball planks: with both hands on the medicine ball, assume the plank position and hold with your body in a straight line. V-ups: like a boat pose in yoga but with a medicine ball. Lie flat on your back, then lift your legs straight at a 45-degree angle and lift your torso slightly off the ground too, forming a V. Lie back down extending your legs and arms, then crunch to make a V again while holding the ball.

• Partner exercises - you can do awesome partnered workouts where you throw the ball to each other, especially effective if both people are on the floor with legs planted and back at 45 degrees as if going to a sit-up.

Medicine ball types and weights

• Medicine ball: made out of rubber, leather, vinyl, or plastic. Can weigh anywhere from five to 50 pounds. Not suitable for throwing as it can break and bounce back and cause an injury. Some even have handles!

• Wall balls: the largest of the three types, this ball is made only for wall-throwing exercise and isn’t suitable to be thrown at the ground. Great for side throws and crunch throws.

• Slam balls: made with heavy-duty rubber, these are made to throw either at a wall or to the floor. They have no bounce and you have to use your whole body to throw them - explosivity is great in your workout. Great for squat throws, overhead slams, and more. 

We totally recommend getting a medicine ball for your home gym. These can be awesome as physio or rehabilitation exercises too and are so versatile! If you are a bit more advanced, definitely check out wall balls and slam balls too.