The top 5 benefits of using a medicine ball

The top 5 benefits of using a medicine ball

Medicine ball workouts are one of my client’s favourite types of training There are many different types (such as exercise, slam or wall balls) and they can weigh anything from four to 20 kilos.

Medicine balls have been around for centuries – they may be the oldest training implement next to heavy rocks – everyone from ancient Greek physicians to gladiators, soldiers and today’s most elite trainers have contributed to its design and use.

It remains probably the simplest and most effective tool for training explosive power and rotational core strength. Plus they are loads of fun and are suitable for all fitness levels. If you have never used one, here are my top 5 benefits of training with medicine balls.

1. Something different

Using dumbbells, bars and kettlebells is stock standard but medicine balls brings a new dimension to your training. A medicine ball is often better for dynamic movements as dumbbells and fitness machines often limit your range of motion. You’ll find you can substitute a medicine ball in place of dumbbells or kettlebells for many exercises.

2. Medicine balls focus on core stabilisers

Instead of doing planks, pushups or bridges on the ground, try incorporating a medicine ball into these moves. Because of the unstable base, this will make the move not only more challenging but force you to keep your core switched on at all times. This results in developing a stronger core, minimising any lower back issues and developing better posture in the long run.

3. Use a Medicine Ball to build explosive strength

Medicine balls are ideal for building explosive strength that’s so important for sports performance. Explosive strength is the ability to exert maximal force over a short period of time. You use explosive strength for jumping, leaping off the ground, sprinting, throwing and kicking. Plyometric exercises are among the most effective for building explosive strength. Adding a medicine ball to plyometric moves increases the challenge and calorie burn and recruits fast-twitch muscle fibers, the ones important for strength and power.

4. Medicine Balls are great for balance and coordination

Medicine balls are a must-have if you want to improve your coordination and balance – just regularly throwing a medicine ball will improve your hand-eye coordination, balance, and flexibility. Doing exercises when off-balance helps to work deeper muscles, the ones that are vital to maintaining good posture. The result will be that you can exercise safely (better core stability, stronger back), as well as feeling the benefits in your everyday life. By using a medicine ball, you will be able to do movements that work an entire chain of muscles. This will develop your intermuscular coordination, build up your abs and lower back muscles, and burn more calories from using more muscle mass.

5. Medicine Balls are Fun and Versatile

I think this is my favourite reason – you can do so many fun and different moves that you can’t with traditional equipment. With medicine balls you can throw it, catch it, lift it, balance on it or even roll over it.

I can’t find too many people who don’t like tossing medicine balls. And when people are having fun, they will feel good and in the end get better results.