Originating in the 1890s, the medicine ball is a weighted ball used for abdominal, back and hip strength. Although, the main purpose is to be able to throw and catch the ball, many exercises are performed similar to that of dumbbells. Medicine ball training is common among athletes for improving overall performance in sports but has become increasingly popular with fitness professionals and people looking to improve overall fitness. Training with the medicine ball has several benefits when incorporated into a fitness program.
Core Strength
When training with the medicine ball, most of the movements are done utilizing the core and trunk; thus strengthening back and abdominal muscles. One advantage of training with the medicine ball is that the exercises mimic everyday natural movements. Traditional abdominal exercises isolate a targeted muscle group, but training with the medicine ball allows you to train several different muscles in the core at once.
Speed
Speed in reference to reaction time is crucial in sports training. Medicine ball training for speed requires throwing and catching the ball in conjunction with other tasks, such as shuffling on foot or jumping on or off objects. How quickly your body turns to pass or catch the medicine ball is all dependent on the person's reaction time. With practice, performing these speed specific exercises help improve one's athletic performance--whether swinging a bat, coming out of running blocks or shooting a basketball.
Explosive Power
Improving explosive power is a goal for anyone seeking ultimate fitness levels. Explosive power is used in everyday tasks--for example, lifting furniture or heavy boxes. Using training methods with the medicine ball that entail throwing from the chest and overhead help develop power in the core, as well as improving the connection between upper and lower body strength. It also strengthens trunk flexors and hips.
Rehabilitation
Medicine ball training can be used in the recovery stages of rehabilitation, as well as the start of a rehab program. It's popular to use a medicine ball when working with common injuries located in the spine, knee and shoulder. Patients are encouraged to buy a medicine ball for at-home recovery exercises after they're released from full medical care. The main advantage to medicine ball training during rehabilitation is that it offers quick and safe recovery.
Upper and Lower Body Strength
Medicine balls are also great for developing upper and lower body strength. Performing plyometric drills such as overhead throws, squat throws, side throws and explosive start throws help with building explosive upper body strength. Unlike dumbbells and barbells, a person can use quick movements throughout the duration of the exercises as well as releasing the ball after pushing the weight. Using the medicine ball in common exercises--including lunges, leg extensions and thigh squeezes--are great for strengthening and toning the lower half. For sculpting the glutes, celebrity trainer David Kirsch recommends the use of a medicine ball when doing squats; it adds nice shape to the backside without showing full details of the muscles.
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