Medicine ball training is nothing new in exercises for health improvement.
For a long time, the ancient Greeks have found out that weighted balls could effectively improve health and speed.
Beside versatility and portability, such balls stand the test of time. They come in a variety of styles and materials, but their advantages stay the same.
Explore the benefits of medicine ball exercises in the following article.
Benefits of Medicine Ball Workouts & Exercises
Builds Explosive Strength
Building explosive strength plays an important part in sports performance, not only for amateurs but also for professional athletes. The stronger you are, the more quickly you can produce force.
With explosive strength, you can exert maximal force over a while for leaping off the ground, jumping, sprinting, kicking, and throwing, thereby enhance athletic performance.
Medicine ball exercises turn out to be extremely helpful in developing explosive power. If you diligently work out with medicine balls, you will exhibit your ability at your best.
Check out this medicine ball smash exercise for explosive power and quickness:
Train for Physical Preparedness
Medicine balls are extremely popular among top-level sportspeople and athletes. Workouts with such equipment are often included in a variety of sports to reproduce certain actions.
Take boxing as an example. You can lie on the floor with your abs being tensed. Get a partner to drop a medicine ball onto your stomach, then quickly return the ball to him to enhance your speed.
In training sessions or warm-ups, medicine balls are frequently used for speed and accuracy improvement. Therefore, you can raise your awareness of how your body is positioned.
Medicine ball workouts focus on exercising the specific parts of the body, including back, hips, abs, and buttocks. Besides, the lower and upper body muscles can also be subject to training.
Therefore, you can enjoy a total body workout by diversifying exercises.
Take turns to try these weighted ball exercises such as Lunges, Squats, Deadlifts, Push-Ups, Shoulder Presses, Chest Tosses, and so on to see which ones fit you best.
Just by practicing throwing a medicine ball on a regular basis, you can train your flexibility and hand-eye coordination.
In addition, doing Romanian deadlifts with the ball can sharpen your balance skills.
Improves Rehabilitation Efforts
If you are recovering from a surgery or injury, medicine ball workouts can be an effective option.
They can speed up your rehabilitation process, especially in the case of the knee, spinal, and shoulder injuries.
Start with a lightweight ball first, then move to heavier ones.
For example, in the physical therapy from knee surgery, you will learn to lie on the floor with your face downwards, keep the ball between your feet, and bend at the knee while lifting the ball.
By doing so you can build fluidity and strength in thigh or calf muscles.
Medicine balls aren’t confined to being used in a single sport. You can engage other people in many workouts. Rolling, bouncing, and tossing medicine balls with one another are just a few examples.
This will create more fun and amusement during the training process.
Training with a medicine ball isn’t just an exercise, but a game to play with. People will feel more energetic rather than being forced to join medicine ball workouts. Therefore, they can be pleased while having the core strength boosted.
At the same time, a medicine ball is easier and funnier to hold compared to a kettlebell or dumbbells.
Best Medicine Ball Exercises
You’ve purchased a medicine ball and still don’t know what to do with it? Don’t worry, you’ve come to the right place.
These following exercises are so effective and easy to follow that you can enjoy the benefits of medicine ball workouts to the fullest.
Serving to boost the pumping speed of your heart, wall balls are a full body exercise that involves everything from head to toe.
Stand around two feet away from the wall with your face towards it. Do a full squat with the ball at chest level.
When extending the arms, stand up explosively and throw the ball against the wall. After that, catch it and repeat the action immediately.
Try to keep the process uninterrupted without any pause so that you can get maximum fat burning.
Like wall balls, squat throws give you a full body workout. However, you can practice without a wall.
Stand still with the hip-width distance between your feet. Do a full squat while holding the ball close to your chest. After that, extend the arms to throw the ball in the air.
Remember to keep the squat, standing, and arm extension in a smooth process.
Medicine Ball Slams
This kind of exercise focuses on training arms and shoulders.
Keep a hip-width distance between your feet. Take the ball, raise it overhead, and slam it on the ground with your maximum force.
The louder the noise you can create, the more sweat your body will produce.
Medicine Ball Twists
This exercise aims at working with your core muscles, especially your obliques.
Sit down and hold the ball in your hands. Next, lift your feet off the ground, let your torso be twisted to the right so that the ball reaches the ground. Immediately twist left to let the ball touch the ground against.
In any case, bear in mind to keep your core tight. If you find this exercise difficult to do at first, try crossing your feet.
Side to Side Slams
Medicine side to side slams is helpful in strengthening your arms and shoulders.
Stand up, take the ball, and extend your arms overhead. Do your utmost to drop the ball into the ground next to the right foot.
Catch the ball and throw the ball to the other side. Try to increase your speed after each turn.
The Bottom Line
Medicine balls are an inexpensive piece of fitness equipment that can breath new life into your daily training.
The possibilities and benefits of medicine ball workouts are abundant to cater to diverse needs.
Why not get started right now? It’s time to enjoy their wonders.