Medicine Ball Fitness Training

Without a doubt Medicine Ball Fitness Training is one of your the most valuable training tools.

Medicine Ball Fitness Training has so many varieties and uses that include every aspect of cross training...

• power
• speed
• strength
• flexibility
• rhythm
• resistance
• neuro-motor memory.

Wondering what to do with those small weighted balls? If you’d like ideas on how to train with medicine balls, read on.

Most of you know that a stability ball is an excellent way to work every part of your body, including your abs, hips and thighs. Using a ball, whether you're doing crunches, push ups or using it as a weight bench, targets your abs, back and stabilizer muscles for a more dynamic workout. What you may not know is that combining a medicine ball with your stability ball is another way to challenge your body. 

Medicine balls are useful for balance or tossing exercises with a partner, friend or trainer (dumbbells don’t lend themselves to being thrown or caught easily without injury!) Nearly all exercises you can perform using dumbbells can also be done with medicine balls. They are a great training option for rehab purposes, especially if gripping cable handles or dumbbells causes any elbow or finger tendon strain. Try working with an open-palm grip with medicine balls and see if your arms feel better.

Why a Medicine Ball?

Using a medicine ball adds a whole new dimension to your training since it takes you through all planes of motions (unlike traditional weight training). This type of training translates well into how we really move out in the real world.

Like a stability ball, using a medicine ball requires a lot of work from your abs and back.

Most movement begins at the core and without strong muscles, you risk injury as well as looking silly in the gym. Using a medicine ball can help you train those trunk muscles the way they work during daily activities, not just at the gym. 

Finding your center of gravity and leverage is what Medicine Ball training does.  You "train smart" by letting your body find the stroke. Training with your non dominant side is also great for coordination and teaching your dominant side the proper motion to get leverage. Most important is to start with easy drills and build up over weeks till you can advance yourself to the next level of intensity.  Medicine Ball training is a great with your weight training, running and plyometrics.

What to do with a Medicine Ball?

Sometimes you get a piece of fitness equipment and realize you have no idea how to get started or, even more confusing, how to integrate it into what you're already doing.

The great thing about medicine ball training is that it can be aerobic/anaerobic (tossing the ball back and forth) or you can use it as a strength training tool (as in medicine ball crunches). How you use it is up to you.

You can train with medicine balls 2- 3 times a week, 30 minutes a day and mix it in with your other training. Apply medicine ball training using a variety of motions;  single arm, double hand, underhand, overhand, side to side, and specific drills to train slow motion memory drills that isolate the range of motion you are trying to develop.

The key in any training is to be smart and start slow and get the technique correct before you put more weight or resistance. Use a large range of motion to prevent injury and get your body prepared as well as getting better flexibility.

Learn how to do these exercises and many more when you Join Fitness Solutions Today!

Contact Ryan at 949-697-2364 or

fitness.solutions@hotmail.com