A compact, inexpensive piece of equipment to add variety to your workouts. Ideal for endurance, toning and resistance training. Added features can make them more versatile.
What is a Medicine Ball?
Medicine balls look similar to other sports balls except that they weigh considerably more.
Medicine balls weight from 2 lbs to 30+ lbs with heavier weights being larger in size. Made of dense rubber or leather with sand or other heavy material for filling, some have laces to bind them together.
Additional features can make them more versatile. For instance, some bounce, some have handles or grips, and others can be inflated or deflated to suit required hardness.
How to Use Medicine Balls
Traditionally medicine balls were thrown with a buddy and used for power development. And while, it is still extremely effective for this type of training, they are popular in health clubs for improving strength and easy to use at home.
A medicine ball can be used for endurance, resistance, speed, balance and toning exercises. Your imagination is the limit to its uses.
Medicine balls can be more ergonomic than holding some other forms of resistance equipment. For instance, it is easy to hold a medicine ball for abdominal situps, crunches or twists whether on exercise mats or benches.
It can be used simply as a weight. For instance, holding a medicine ball instead of a couple dumbbells when performing lunges, squats or other exercises.
Medicine balls can also be used in a similar method to stability balls.
Medicine Ball Features
Handles or double grips can:
- increase control,
- allow you to use them for more exercises, and
- increase your ability to use heavier weights.
Handles provide added leverage and versatility, when compared to a regular medicine ball, enabling you to do routines you normally would not be able to accomplish. Some models with handles and grips are still round in shape so you don’t lose any functionality.
Some medicine balls bounce. Bouncing medicine balls are better for exercises where you need to roll or bounce the ball. Ones that do not bounce are better for catching because they are easier to grip.
Buying The Best Medicine Ball for You
Choose a size that best fits your level of training. First time users should start with a smaller size and progress to larger weights. Starting with ones too heavy can be stressful on your wrists.
Purchasing a variety of sizes will provide added versatility. Lighter ones are better for beginners and certain exercises. And a range of weights will also allow you to push yourself and add more weight when you are ready.
For a home gym, you probably won’t need the most expensive ones, which tend to be more durable. Although beware of cheap ones that can lose their shape.
A good quality one will be good for years and give your workout some variety.
Where Can I Buy Medicine Balls?
Below are a few examples of good quality ones:
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