One of my favorite things do to is to play with my (medicine) ball(s). My wife doesn’t understand my fascination and she passes it off to being a man.
Go figure.
But IMO medicine balls are a fantastic tool to train your potential for power and your core strength. Plus, once you ‘play’ with them, you will find them fun.
Don’t think so? Maybe you’ll change your mind after these 4 exercises. Here I’ll go into the benefits of using medicine balls and 4 exercises to insert into your training for better core strength and power. Ready to make some noise? Let’s go.
Benefits Of Training With A Medicine Ball
Did I already mention they’re fun? Anyhow there are a few important benefits of training with medicine balls and here they are.
Transfer To On And Off The Field
Exercising with a med ball because you can train in multiple directions and have the freedom of movement can boost the speed and accuracy of your movements on and off the field.
Improved Balance
Med balls will improve your balance and general coordination because when you train with them, they will throw you off balance. More on this below.
Reduced Risk Of Injuries
The freedom of movement and the ability to train in multiple planes of motion with the med balls will prepare your body for realistic motions on and off the field and will prepare your body for unpredictable movements.
Learning Curve Is Short
Everyone knows how to play with balls right? A lot of medicine ball exercises are not technical and are easily picked up after reading this article or watching a few YouTube videos.
Increased Strength
Medicine ball power exercises (more on this below) involve rapid contractions that build and enhance ‘fast twitch muscle fibers. These muscle fibers have the biggest potential for growth.
4 Medicine Ball Exercises
These four exercises will train your power, balance, and core and you’ll look cool doing them. Why? Because you will be playing with balls. I’m here all day.
Rotational Med Ball Throw
Medicine ball throws like this are effective at helping you develop greater amounts of rotational power, which is handy if you throw or hit a ball for fun. (1). Rotational med ball throw trains the core powerfully which means a more injury-resistant core and spine
How to do it
Stand two-four feet side on from the wall with a med ball in both hands and take the ball to your back hip. Then transfer your weight from the back hip to the front hip while throwing the ball explosively against the wall. The power comes from your hips and not the arms. Catch the ball with both hands and reset and repeat.
Sets And reps
One to three sets of six to eight reps at the start of your training when you are fresh.
Med Ball Pass The Bell
The med ball passes the bell with the reduced base of support with the weight transferring from side to side will test your core stability and the strength of your hip flexors. Plus if you hate side planks, this is a great alternative.
How to do it
If you have trouble maintaining your balance, start this with your heels on the ground. Make sure to keep your chest up and to pass the ball slowly from side to side with your elbow slightly bent.
Sets and reps
One to two sets at the start or end of your workout for 30 to 60 seconds.
Med Ball Single leg Hip Extensions
The med ball single leg hip extension will have you love or hating life. The medicine ball instability, the reduced base of support, and the elevated surface give your hips and hamstrings some extra juice. Try it and see.
How to do it
Place your heel on the med ball, hands by your side, and take the other foot off the ground Dig your heels into the ball to start the move until your hip is extended and hamstring screaming for mercy. Slowly lower down and reset and repeat.
Sets and reps
Two to three sets of eight to 12 reps as part of your usual routine will have you screaming enough.
Single Leg Med Ball Transfer
The single-leg med ball transfer may have you looking silly, but that’s okay. Reducing your base of support helps your balance and improves your ankle stability and strength. Combined with the weight of the med ball and your eyes moving from side to side, it is a real challenge.
How to do it
‘Grip’ the floor with your foot to strengthen your base of support. With one foot off the ground, hold the light med ball in one hand at shoulder height (with your elbow bent) and pass it to the other hand while your eyes are following the movement of the ball. Pass back and forth for reps.
Sets and reps
Four to eight pounds is more than enough for this exercise. Do at the start of your workout for one to three sets and six reps on both legs.
Wrapping Up
Who thought you could train your power, balance, and core strength and have fun all at the same time? I did and hopefully, you do too. These four exercises will reduce your risk of injuries and strengthen your spine to get you ready for this thing called life. Now, go have a ball.
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