The medicine ball or “med ball” is heavy ball (about the size of a basketball) that generally weighs between 2 – 25lbs that is used for plyometric weight training, abdominal, and other various exercises. The med ball is one of the oldest forms of strength and conditioning training on record. Their history can be traced to ancient times where animal bladders were stuffed with sand and used by wrestlers in Persia and Greece for strength training and injury prevention. Needless to say modern technology has come a long way. Now med balls are mostly constructed of a smooth rubber exterior and hollow on the inside to allow for bouncing.
Before you start using a medicine ball make sure you have a good upper body base and some room to jump, throw and move around comfortably.
Med Ball Workout
These exercises can be done with a partner or up against the wall if you’re solo.
• Med Ball Twist – start with your feet slightly wider than shoulder width apart and hold the med ball directly out in front of your belly button and gently swing side to side.
• Over Head Circles – Hold the med ball directly over your head and slowly move it around in large circles using your abs and your legs to support the motion.
• Squat and Throw – hold the ball in the center of your chest, squat down and rise up to throw the ball forward to a partner.
• Twist and Throw – Stand sideways to your target and use a twisting motion to toss the ball across your body to your partner.
• Overhead throw – Hold the ball over your head and throw to your partner stepping out with one foot forward and slightly bending at the waist upon release.
• Behind the back throw – Stand with your back facing your partner then drop the ball down between your legs and toss back overhead to your partner.
• One hop chest pass – take a few paces back facing your partner. Squat with the ball at your chest and take one hop forward and release the ball like a basketball chest pass.
• Overhead med ball sit up – Lie on your back with your knees slightly bent. Perform a sit up while holding the ball overhead pausing at the top and hold for two seconds before lowering your back.