Medicine ball training is a popular form of exercise that has been around for centuries. It has been used by athletes, fitness enthusiasts, and even military personnel as a way to improve their strength, power, and agility. However, there is some debate surrounding the effectiveness of medicine ball training. So, are medicine balls worth it? Let’s take a closer look.
What are Medicine Balls?
Medicine balls are weighted balls that come in various sizes, weights, and materials. They are commonly used in fitness and strength training to build upper body strength, improve power, and boost agility. Medicine balls can be used in a variety of ways such as tossing, catching, slamming, and twisting. They are versatile tools that can be used for a wide range of exercises.
Benefits of Medicine Ball Training
There are many benefits of medicine ball training. Here are some of the key advantages:
|Improves Power||Medicine ball exercises can help increase power in the upper body and core muscles.|
|Boosts Agility||Medicine ball exercises can improve agility, coordination, and balance.|
|Builds Upper Body Strength||Medicine ball training can help build upper body strength, particularly in the chest, shoulders, and arms.|
|Versatile||Medicine balls can be used for a variety of exercises, making them a versatile tool in any workout routine.|
|Engages Core Muscles||Many medicine ball exercises engage the core muscles, which can help improve balance and stability.|
Types of Medicine Balls
There are several types of medicine balls available, each with its own unique properties. Here are some of the most common types:
|Standard||A standard medicine ball is made of rubber, leather, or synthetic materials and comes in various weights from 2 to 25 lbs.|
|Wall Ball||A wall ball is similar to a standard medicine ball but is designed to be thrown against a wall. They typically weigh between 4 and 30 lbs.|
|Slam Ball||A slam ball is made of a durable rubber shell and is designed to be slammed on the ground. They typically weigh between 10 and 50 lbs.|
|Soft Medicine Ball||A soft medicine ball is made of soft foam and is designed for throwing and catching exercises. They typically weigh between 4 and 15 lbs.|
Exercises with the medicine ball – the best exercises
This equipment will be the perfect addition to many well-known, even classic exercises. Below you will find the best suggestions to complete your workout:
1. throws against the floor – You stand up straight and the ball is raised above your head. After a few seconds, you throw it with all your might against the floor. After the bounce, immediately catch it and repeat the position.
2 Trunk twists – You remain in a standing position with your feet at shoulder width. You grip the ball with both hands in your upright arms. You do trunk twists, i.e. you twist to the right, then to the left.
3. twists with a throw – This is a modification of the previous position, as after performing a dynamic twist, you throw the ball, it bounces off the mattress, or the other person catches it, and you continue the exercise.
4. kneeling throws – You do a kneeling exercise, then grab the ball with both hands and hold it just under your chin. You throw it forward with all your strength, it is important to straighten your upper limbs at the same time. The silhouette falls and you arrange yourself for another exercise, as you do a female push-up.
5. twist with a throw – Leaning as many as two mattresses against a wall, sit backwards but sideways to them. The silhouette is tilted backwards and the ball is in the straightened hands. You slightly bend your legs away from the floor. While performing a dynamic body twist, you throw the ball to the side. Once caught, you twist to the other side and repeat.
6 Russian twist – The position remains the same as in the previous exercise. The difference is that you stop the medicine ball just above the ground after twisting your torso.
Are Medicine Balls Worth It?
So, are medicine balls worth it? The answer is yes, if you use them correctly. Medicine ball training can be a valuable addition to any workout routine. However, it’s important to remember that medicine balls are not a magic solution. Like any other form of exercise, you need to use them regularly and correctly to see results.
How to Incorporate Medicine Balls into Your Workout Routine
If you’re interested in incorporating medicine balls into your workout routine, here are some tips to get started:
- Start with a lighter weight and focus on proper form before increasing the weight.
- Incorporate a variety of exercises, such as overhead slams, chest passes, and Russian twists.
- Use medicine balls as a warm-up before a workout or as a finisher to burn out the muscles.
- Combine medicine ball exercises with other forms of strength and cardio training for a balanced workout.
- Consult with a certified trainer or coach to ensure you are using proper form and technique.
Medicine ball training can be a fun and effective way to improve your strength, power, and agility. Whether you’re an athlete, fitness enthusiast, or just looking to switch up your workout routine, medicine balls are worth considering. Just remember to use them correctly and consistently for best results.