Medicine balls are weighted balls that can be used for resistance training. The balls come in various sizes and weights, from one pound to over 50. Medicine ball exercises can be adapted to meet your individual fitness levels. Warm up thoroughly to minimize your risk of injury before performing any exercise, especially strenuous medicine ball exercises.
Medicine Ball Slams
The medicine ball slam is a whole-body power and conditioning exercise that will raise your heart rate. For maximum workout benefits, this exercise is best performed with a low/no bounce medicine ball. Grasp your medicine ball in both hands and raise your arms above your head. Hurl the medicine ball down at a point around 12 inches in front of your feet. Try to use your entire body to slam the ball into the floor, not just your arms. Catch the ball as it rebounds and immediately repeat the exercise. Try to establish a rhythm, and stick with it for the duration of your set.
Medicine Ball Sit-Up Throws
Medicine ball sit-up throws will develop strength in your abdominal muscles. You will need a training partner to do this exercise. Lie on your back with your legs bent and feet flat on the floor. Hold your medicine ball in front of your chest. Sit up and simultaneously throw your medicine ball to your training partner. Catch the ball as it is returned to you, descend back to the starting position and repeat. You can also perform this exercise on your own by sitting up and throwing the medicine ball at a wall and catching it as it rebounds.
Medicine Ball Push-Ups
Push-ups develop your arms and chest. Performing push-ups using a medicine ball increases the balance demand of this exercise and also increases the challenge placed on your core muscles. With your medicine ball on the floor, place your hands on the ball, on either side of its apex, and walk your feet back until your body is straight and your weight is supported on your hands and toes. Bend your arms and lower your chest to the ball. Without resting, extend your arms and press back up into the starting position. Continue for the desired number of repetitions while maintaining good alignment by keeping your abs tense.
Medicine Ball Thrusters
The medicine ball thruster is effective whole-body conditioning exercise that will strengthen and tone your arms and legs while elevating your heart rate. Stand with your feet hip-width apart and your medicine ball held in front of your chest. Push your butt back and bend your knees. Squat down until your thighs are parallel to the floor. From this position drive out of the squat and rapidly extend your arms overhead so your body is completely straight. Bend your arms, lower the ball back to your chest and then repeat. Perform for a set number of repetitions, such as 10 or 12, or for a predetermined length of time like 30 seconds.
References
- "Strength Ball Training: Full range of stability and medicine ball exercises"; Lorne Goldenberg and Peter Twist; 2006
- "Medicine Ball For All Training Handbook"; Patrick Mediate and Avery Faigenbaum; 2004
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