Fitness fads, be they workout programs or pieces of "revolutionary" exercise equipment, come and go, but a few methods of training have maintained a reputation for effectiveness. One piece of equipment that has proven its worth over time is the medicine ball. This weighted ball allows you to challenge your muscles in ways that you can't with dumbbells or barbells. Many of the most effective medicine ball exercises involve a partner, so you and a friend can get a workout at the same time.
Medicine Ball Chest Press
As strength coach and conditioning expert Curtis Schultz explains, many medicine ball exercises qualify as plyometric training, which helps you build explosive strength and power. One such exercise is the medicine ball chest press, which trains your chest, arms and shoulders.
For this exercise, you and your partner should stand about five feet apart. Begin with the medicine ball held at chest level. Forcefully push it to pass it to your partner, who will cushion it to slow the movement before thrusting it back to you as rapidly as possible. Schultz recommends performing three sets of eight repetitions.
Single Leg Balance Toss
While throwing a medicine ball does involve your upper body, you can still work other muscles with the ball. One exercise that stimulates muscles in your upper and lower body is the single leg balance toss. This exercise incorporates your core--abdominals and lower back--to provide stability. In addition, fitness website Body Results notes that this move can also develop the muscles in your feet, hips and knees.
To perform this exercise, you and your partner should stand about eight feet apart. Each of you should stand on one leg and toss the ball back and forth, making sure to catch the ball without putting your elevated foot on the ground for support.
Kneel to Push-Ups
The kneel to push-up is similar to traditional push-ups in that it works your chest, shoulders and arms, but helps develop explosive movement because of the throwing motion. For this exercise, have your partner about five feet away from you as you kneel on the ground, holding the medicine ball at your chest. Toss the ball to your partner and fall forward. As soon as you hit the ground, perform a push-up.
To make this exercise more effective and challenging, exercise website Sports Fitness Advisor recommends making the push-up an explosive one. In other words, push off the ground and back up into a kneeling position so you can catch the ball as your partner tosses it back.
Sit-Up with Long Throw
Developing strong abdominal muscles is important not only for athletes, but also for anyone trying to reduce the risk of back pain and injury. According to website Big Back Pain, the abdominals are just as important as back muscles for maintaining a strong lower back and preventing back pain.
The sit-up with long throw targets your abdominals because it uses the same motion as standard sit-ups but incorporates an additional explosive element. Schultz says this is one of the most challenging medicine ball exercises.
For this exercise, assume a sit-up position about three feet away from your partner, who should be standing. Hold a medicine ball at your chest in a starting sit-up position. As you move upward to perform the sit-up, throw the ball to your partner. As you reach the top of the sit-up, your partner should throw the ball back to you as you are falling backward. Thrust the ball back as soon as you receive it.
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