Weight balls, or heavy balls, are light medicine balls that range in weight from 1 to 12 lbs. These versatile balls commonly have a vinyl or rubber exterior and a hollow interior filled with water or sand. Smaller than medicine balls, weight balls range in size from that of a tennis ball to slightly larger than a softball. Exchanging weight balls for dumbbells and hand weights can offer a fun and challenging alternative to your exercise routine.
Weight Ball Attributes
Grasping weight balls provides a more natural feel than holding dumbbells. Weight balls are sized according to your hand size, and they increase in size by 1-inch increments, so the larger the ball, the heavier the ball. The color-coded balls indicate weight differences and commonly come in yellow, green, blue, orange and red. In addition, weight balls cost relatively little, compared with other fitness equipment and their portability allows you to exercise at home, the beach, outdoors or while traveling.
Weight Ball Benefits
Weight balls incorporate the use of more smaller muscle groups than hand weights and dumbbells. They add resistance to your workouts and help strengthen and tone your hands, arms and upper body. Building larger muscles in your core boosts your metabolic rate, burning calories and overall body fat. Additionally, weight balls help improve your posture by strengthening your back muscles while increasing balance, coordination and flexibility. They also help strengthen connective tissue, maintain healthy joints and muscles and reduce the risk of osteoporosis, or weakened bones. As added bonuses, weight balls help improve natural range of motion and speed for sport-specific athletes, including baseball, volleyball and tennis players, who commonly use them in throwing and catching drills, lunging, squatting and jumping.
Exercises
To strengthen your core while trimming your waistline and shrinking love handles, start your routine with the basic weight ball obliques exercise. Lie flat on your back, raise your feet and bend your knees until they point directly up toward the ceiling. Place a weight ball between your knees and rotate your legs from side to side. To work the greatest number of muscles at one time, Bodybuilding.com recommends the pushup with chest press. While holding a weight ball at chest-level, get down on your knees. Throw the ball to your training partner, drop your hands to the ground and immediately perform a pushup. Come up quickly and catch the return pass. The overhead toss works in much the same way. Stand and hold the ball over your head. Quickly swing the ball down between your legs. In an explosive movement, jump and swing the ball back up over your head, throwing the ball backward as far as you can.
Considerations
Always perform warmup stretches before beginning your weight ball routine. Chose a large working space and a competent training partner and don't use an overly heavy ball. Focus on technique and speed of movement and complete two sets of 10 repetitions for each exercise. End your routine with cool-down stretches.
References
- "Strength Ball Training"; Peter Twist, et al.; 2006
- "The Great Medicine Ball Handbook: The Quick Reference Guide to Medicine Ball Exercises"; Michael Jespersen, et al.; 2007
- Bodybuilding.com: Medicine Ball
- Sports Fitness Advisor: Medicine Ball Exercises
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