Medicine ball training is a form of exercise that has been used for centuries. It originated in ancient Greece, where athletes used it to improve their strength and endurance. This type of training involves the use of a weighted ball that varies in size and weight. One of the most popular forms of medicine ball training is the 20 8 2 rule. In this blog post, we will take a closer look at this rule and how it can benefit your fitness routine.


What is the 20 8 2 Rule?

The 20 8 2 rule is a method of using medicine ball training to improve your overall fitness. It involves performing three sets of three exercises, with each set consisting of 20, 8, and 2 repetitions respectively.

Here is an example of how the 20 8 2 rule may be used with medicine ball exercises:


Exercise 20 Reps 8 Reps 2 Reps
Medicine Ball Squat 20 Squats 8 Squats with Overhead Press 2 Jump Squats
Medicine Ball Push-Up 20 Push-Ups with hands on ball 8 Push-Ups with ball roll-out 2 Plyometric Push-Ups with hands on ball
Medicine Ball Russian Twist 20 Twists 8 Twists with ball passing between hands 2 Explosive Twists


Why is the 20 8 2 Rule Effective?

The 20 8 2 rule is effective because it allows you to work on a range of different muscle groups in a short amount of time. The higher number of repetitions in the first set is designed to improve your muscular endurance, while the lower number of repetitions in the second and third sets is intended to build muscle strength and power. By using a medicine ball, you can also improve your stability and balance while performing these exercises, which can be beneficial in a range of different sports and activities.

Benefits of Medicine Ball Training


There are many benefits to incorporating medicine ball training into your fitness routine. Some of these benefits include:

    • Improved core strength


    • Better balance and coordination


    • Increased muscular endurance


    • Enhanced power and strength


    • Reduced risk of injury


Advantages of exercising with a medicine ball


First of all, it is a great accessory for developing dynamic strength, i.e. developing the ability to generate as much force as possible in the shortest possible time. An example of an exercise that develops this type of strength is, for example, throwing the ball against the ground (I have included this exercise in the training proposed for today).

The medicine ball is an opportunity to develop strong abdominal muscles and stabilise the entire torso. Examples of such exercises are the abdominal crunches with the ball and legs raised or moving the ball from right to left and left to right with the legs off the floor in the video below.

Training with a ball is also a test of stability. It will significantly improve your agility and coordination. You’ll see how much trouble you’ll have with the seemingly simple exercise in the video, where you stand on one leg and pass the ball over your head from one hand to the other. It’s not as easy as you might think.

The medicine ball is a simple instrument that activates the whole body. Even the squat, which is primarily designed to activate the lower body, also uses the medicine ball to activate the entire upper body. You can feel it yourself quite quickly.

Tips for Effective Medicine Ball Training

If you are new to medicine ball training, it is important to start with a light-weight ball and gradually increase the weight as your strength and fitness improves. It is also important to perform these exercises with proper form to avoid injury. Here are some tips to help you get the most out of your medicine ball training:

    • Start with a light ball and gradually increase the weight


    • Always warm up before starting your workout


    • Focus on maintaining proper form throughout the exercises


    • Breathe in during the eccentric (lowering) phase of the movement and exhale during the concentric (lifting) phase


    • Use a range of exercises to target different muscle groups and avoid boredom


    • Rest for 60-90 seconds between sets to allow for recovery



The 20 8 2 rule is a simple and effective way to incorporate medicine ball training into your fitness routine. By using this method, you can work on a range of different muscle groups in a short amount of time, while improving your core strength, balance, and coordination. Remember to start with a light ball and focus on proper form to avoid injury. With consistent practice, you can reap the many benefits of medicine ball training and take your fitness to new levels.