Medicine Balls

Play with your balls

Medicine balls are a great way to train, they can add variety to a workout and can target the upper and lower body there are also many exercises that target the core. Medicine balls can be purchases in many different weights and sizes. Some med balls have handles others are different finishes such as leather, rubber and vinyl finishes.  Med ball training can be performed by any age group and by any fitness levels from beginners to top athletes.

Advantages 

• Can improve range of motion
• Core strength and stability
• Upper and lower body strength
• Coordination
• Flexibility
• Can be used with a partner, on your own and thrown against walls.

Med balls are excellent for working the core which is the abdominals, the lower back, hips and spine areas. Med balls are effective as you can mimic functional movements that you use in everyday life for example lifting a heavy box. With med balls you can work many different core muscles at once. As you improve your core strength you are also working your upper and lower body. Med balls are also effective for rehab for example if you have a shoulder injury you could grab a light med ball and with your arms above your head throw the ball off a wall and catch it again and this will re-strengthen the should joint and muscle. 

Disadvantages

• Can cause damage to walls such as scuffs and dents
• Can cause sprains in the wrists and fingers if the catchers timing is off

Examples of medicine ball exercises

Upper body

• Kneeling over head pass (like a football throw-in but on your knees)
• Press ups on the ball.
• Chest pass

Lower body

• Jumping lunges shifting ball from side to side
• Squat
• Front reach

Core

• Russian twists
• V-sit passing the ball from feet to hands and back again
• Overhead floor slam

These exercises will add variety into your programme and you will enjoy performing them.

Next time you’re in the gym just ask to play with the balls.

Ryan Stewart

Personal Trainer