If you're tired of the same old gym routine and want to spice things up while building strength and coordination, it's time to get rolling with a medicine ball!
These spherical wonders aren't just for tossing around casually; they're a versatile gym accessory that can take your workouts to the next level.
Whether you're a newbie or a seasoned fitness buff, there's something for everyone when exercising with a medicine ball. So grab your gear, and let's dive into the world of medicine ball workouts!Before we discuss how to exercise with a medicine ball, let’s review the different types so you can maximize your efforts and reduce your chances of injury.
Medicine Ball
The classic medicine ball, the OG of the fitness world, is a staple in any gym or home workout setup.
Usually made of rubber and available in various weights, these balls are perfect for multiple exercises.
Wall-Ball
Do you want to add a little wall-crawling action to your workout? Enter the wall-ball!
Also called “triple-stitched medicine balls”, these bad boys are designed to be thrown against a wall, ideal for explosive movements and total-body workouts.
Slam Ball
The slam ball is your go-to when you're in the mood to unleash your inner Hulk and let out some aggression.
These heavy-duty balls are built to withstand serious pounding, making them perfect for high-intensity workouts that leave you feeling like a beast.Here’s how to exercise with a medicine ball, based on your type.
Medicine Ball
Russian Twist
Sit on the floor with your knees bent and feet lifted off the ground. Hold the medicine ball with both hands and twist your torso from side to side, touching the ball to the ground on each side.
Squat Press
Hold the medicine ball at chest height, squat down, then explode up while pressing the ball overhead. Lower back down into a squat and repeat.
Woodchoppers
Stand with your feet shoulder-width apart, holding the medicine ball with both hands above your right shoulder. Swing the ball diagonally across your body and down toward your left hip. Repeat on the other side.
Wall-Ball
Wall-Ball Squats
Stand facing a wall with your feet shoulder-width apart, holding the wall ball at chest height. Squat down, then explode up while throwing the ball against the wall. Catch the ball and repeat.
Wall-Ball Lunges
Hold the wall ball at chest height and step back into a lunge position. Lower your back knee toward the ground while throwing the ball against the wall. Return to standing and repeat on the other side.
Wall-Ball Sit-Ups
Lie on your back with your knees bent and feet flat on the ground, holding the wall ball against your chest. Perform a sit-up while simultaneously throwing the ball against the wall. Catch the ball and lower back down to the starting position.
Slam Ball
Slam Ball Slams
Stand with your feet shoulder-width apart, holding the slam ball overhead. Slam the ball onto the ground as hard as possible, then squat down to pick it up and repeat.
Slam Ball Burpees
Hold the slam ball at chest height and squat down, placing the ball on the ground. Jump your feet back into a plank position, perform a push-up, then jump back in and stand up, grabbing the ball and jumping overhead.
Slam Ball Twists
Sit on the ground with your knees bent and feet lifted off the ground, holding the slam ball with both hands. Twist your torso from side to side, tapping the ball on the ground on each side. With their versatility and effectiveness, medicine balls are a must-have addition to any workout routine.
Whether you want to build strength, improve coordination, or shake things up, these spherical wonders have covered you.
So grab your ball of choice and start rolling toward your fitness goals today!
