Strength Training With A Medicine Ball

Strength training is an important part of your exercise routine. You can simply use weights, but by varying the type of equipment you use, you can further strengthen your muscles and improve your reaction times. Medicine balls vary in weight and are easily available. A study published in the "Journal of Strength and Conditioning Research" found that the use of medicine balls improved athlete's upper body rotational and strength abilities.

Benefits

Strength training with a medicine ball offers the benefit of increasing your lean muscle mass while toning and defining your body. According to the website JumpUSA, the medicine ball builds your core muscles, prepares you for quick reactions and movements and supports the muscular structure around your joints. You can work more than one muscle group at a time, which reduces the amount of time you must spend exercising.

Types

Medicine balls come in a wide variety of sizes, weights and colors. Some have handles so you can easily grip them and others have an attached rope for swinging movements. Most medicine balls bounce, enabling you to workout with just a wall rather than a partner. Medicine balls range in weight from 1 to 40 lbs. and can be as small as a large orange or up to 14 inches in diameter.

Upper and Lower Body

Define your upper and lower body with the medicine ball by starting with the figure eight. Begin by holding the ball in front of your chest with your elbows slightly bent. Imagine a figure eight in front of you and move your arms around in that shape. This exercise works your back, shoulder and bicep muscles . Perform lunges and squats with the medicine ball to work your legs. A slam will work your upper body as well. Stand with your feet shoulder-width apart and hold the medicine ball above and slightly behind your head. With the greatest force possible throw the ball on the ground directly in front of you, squatting as you throw. Repeat as desired.

Abdominal Exercise

Your abdominal muscles will become stronger as you incorporate the medicine ball into your exercise routine. Use the medicine ball to make your traditional sit-ups more challenging. Begin by holding the medicine ball close to your chest as you lie on the floor with your knees bent. Keep the medicine ball in position and lift your upper body off the floor. Slowly lower yourself back down and repeat.

Considerations

As you begin to incorporate medicine balls into your strength training routine, make certain you are using a ball that is the proper weight. The American College of Sports Medicine recommends "smaller and lighter balls should be used for training speed, while heavier medicine balls would be utilized for strength-speed and/or power training." When you workout with the ball make certain you have enough free space around you to reduce the risk of injuring yourself or other people.