Whether you're an athlete in training or just a regular Joe working out at the gym, medicine balls have something to offer your workout. Medicine balls are versatile and have an advantage over conventional weights in that they can be used to simulate actions such as throwing and catching while also improving your overall dynamic flexibility.
Choosing
Choosing the right medicine ball is the first step toward your new workout regimen. Medicine balls usually come in weights ranging from 2 to 30 lbs. and are made of dense rubber filled with sand or a similarly weighted material. When choosing the right weight, remember that medicine balls are primarily used for explosive throwing training, so a medium to light ball would be best if you are just starting out. Also, not all medicine balls bounce, so be sure you choose the right ball for the type of exercises you plan on using them for.
Resistance Training
Using your medicine balls in place of dumbbells or free weights can be an excellent addition to any resistance training workout. The Russian twist exercise can help strengthen your core. Hold the ball at arm's length away from your body at a height around your naval. Swing the ball from left to right while keeping your core muscles tightened. Swinging the ball in a diagonal chopping motion from your ear to the opposite knee can help strengthen your core, back and triceps.
Explosive Training
The greatest advantage of using a medicine ball over conventional free weights is the ability to throw the ball during your workout. Throwing stimulates muscle groups in a way that normal resistance training doesn't accomplish. Most explosive training exercises using a medicine ball require you to have a workout buddy to pass the ball back and forth to. The standing torso twist is a simple exercise in which you stand back to back with your partner, twisting your torso and keeping your legs straight as you pass the ball back and forth.
Workout Structure
Create a medicine-ball workout schedule that fits your needs. For your workout to be effective, it should last 30 to 40 minutes, allowing you to break a good sweat and build a calorie-burning heart rate. Perform your workout about three times a week with 36 to 48 hours of rest between sessions. Each session should contain at least two sets of eight to 10 exercises. Higher weight with lower reps will build strength and muscle size, while lower weight and higher reps will burn fat and tone muscle.
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