Medicine Ball Workouts

Someone says “medicine ball” and you think of the big 30 pound leather stitched balls being thrown around boxing gyms. Real old school. Not so anymore. You can still get big med balls from Everlast or Title Boxing. They are great for multi-person workouts. However, the small medicine ball, or toning ball as some call them, has been a great addition to my workouts.

Last fall I started looking at med balls. They are expensive. I am a DIY type of guy and looked at making my own. We have a whole tub of cheap balls my kids have not used in years. There are lots of tutorials on the Web. The problem is keeping the weight - usually sand, sometimes lead shot, even one using water - inside the ball. The most simply cut a flap or cross-slot in the ball, poured in the sand, then duct taped it closed. Some completely wrapped the ball so it looked like a huge ball of silver duct tape. Cute, roughly effective, cheesy. The best I saw used a cheap rubber basketball, a radial tire plug kit, pastry bag and nozzle, and very fine sand. That was the classiest. It would even allow the ball to be pumped for more slamming. I like the tornado ball net plan and will probably try to make one.

I should point out that there are basically two types of med balls. Dead balls will not bounce. They can be slammed, but you have to pick it up from the floor each time. Makes the exercise more of a snatch lift. Live balls are more like very heavy basketballs. They can be lifted like all others, but when slammed they bounce back into your hands making the set very fast. If you drop a basketball from shoulder height it would probably rebound to waist height or higher. Drop a live med ball and it might not rebound to your knees. You have to SLAM it to get any respectable rebound.

I decided not to do DIY. Not enough time. I looked around a lot online and at sports stores. You can get some good deals online, but shipping will negate all the savings. Only a good idea if there is a particular feature you want like handles or belting. There is much less selection in Dick's or Modell's, but it is enough to start. I was looking for something in the 6-8 pound range. Nike balls are pricey. There are some off brands that cost not much less. I finally settled on an 8 pound Danskin soft cover ball. It is a dead reaction ball. I like it because the size and soft rubbery silicone-like cover can be easily palmed. Good for grip exercises, one hand lunges and tosses.

I had been talking about getting a med ball for a while and at Christmas friends at church gave me a 6 pound Nike ball. Cool gift, but I already had the 8 pound. They did not mind, so I was able to trade it in and for a little more cash get a 12 pounder. This is a rubber basketball size live ball. It is a dream to slam. Thanks Mike and Rox.

So now I have two med balls. What do I do with them? Workout!! Sometimes I use the balls to warm up before weights. On light days, sometimes before cardio. sometimes along with abs. If I don't have lots of time, or are very tired I will use the balls alone. Sometime I combine with elastic bands. Anything to prevent doing nothing.

Check out Renagade Health Show Rainy Day Medicine Ball Workout on YouTube for a beginner workout. You Tube has dozens of other med ball workouts from wimpy to exhaustive. Also check out this Nike video.

These exercises are what I use the most:
1)Pass from hand to hand. Warm-up. Wider and tossed higher is best. The soft Danskin ball is ideal.
2)Russian twist. Hold the ball out in front of you and twist at the waist. The ball increases momentum. I have started doing sets with the ball above shoulder height and at hip height. Each position changes the stretch.
3)One handed lunge. Palm the 8 pound Danskin ball. Raise that arm to arms length. Sweep it down across the front, pass to the other hand and end in a lunge at the floor. Repeat 10x and transfer to change direction starting with the opposite hand. You can do the same with larger balls with less grip by using two hands. Variety.
4)Slams. Just like it says. Best to use the Nike live ball. Power it into the floor from overhead and catch on the rebound. Raise and repeat 20x fast. You can use an alternate move with a dead ball, like the Danskin, and a rebounder.
5)Round the world rotation. Two handed. Start with the ball hanging in front of you held between palms. Raise to the left side, continue to overhead, rotate down to the right and end up down front again. Repeat 10x and reverse direction 10x. Either ball will work.
6)Woodchopper. Just like wielding an ax. Two handed. Start between legs. Raise in an arc to the front directly overhead. Power it back down to between your legs. Repeat 10x.
7)Hyper. Use the ball as auxiliary weight for roman chair hyperextensions.
8)Weighted crunch-twist. Says it. Hold ball just out from chest. Perform crunch move. At top of lift twist. Each rep twist opposite direction. Left, right, left, right. 10x will kill.
9)Hanging knee raises. Set up a chin bar or power cage with arm slings. You can do it just with your hands without slings. Grab the ball between your feet or knees. Proceed. High as possible. 10x, 3 sets.
10)Snatch. Very easy. Start with ball on floor between feet in front. Grab and raise to shoulder height the press overhead. Reverse to the floor and repeat 10x.

Note: I would provide links to the YouTube DIY and Renegade videos, but Verizon prevents it.