Medball - a cheap and compact exercise machine

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A medball is a weighting agent weighing from 1 to 20 kg, although there are also exotic models with a large weight. Most often it is used for additional loading as an alternative to dumbbells or weights. But there are several more options for working with it. For example, it can be thrown, caught and passed to a partner.

One of the main advantages of the medball as a simulator for training at home is its compactness. It takes up little space: even the largest medicine ball in diameter does not exceed 40 cm. Plus, the medicine ball is not an elastic ball, it will not roll or jump around the house.

On the other hand, you can take it with you to the gym or sports field, where it will add variety to your workouts.

How to choose a medicine ball

Try your usual exercises: the weight of the ball should provide little resistance, but coordination should be kept accurate so that the training remains safe for the ligaments and muscles. Keep in mind that even if the ball seems light in the store, you will need to do several sets of 10-20 reps.

To improve flexibility and dexterity, at first, a ball weighing no more than 1-3 kg will be sufficient. Heavier models are suitable for strength training and well-trained athletes. In any case, it is better to buy a lighter ball first, and eventually replace it with a heavier one. You shouldn't buy it for growth.

As for the shape, unlike the models with handles or in the shape of a rudder, a regular round ball is suitable for more exercises. Therefore, we advise you to give preference to the classics.

Exercises with medball

Training with a medicine ball as a weighting agent

You can simply grab a not too heavy medball in your hands to further complicate regular squats or abdominal exercises.

Functional training

You can squeeze the medicine ball not only in your hands, but also between your knees, or use it for support. Here is a basic set of classic exercises for the whole body.

1. To warm up:

   • sit on the floor with your legs wide apart, use the ball for support during dynamic stretching;
   • stand up with slightly bent legs, take the medicine ball in your hand and, wrapping it around you, pass it behind your back to the other hand;
   • stand up with slightly bent legs, sit down slightly, turn at the waist, moving the ball from side to side at knee level;
   • stand up straight, lift the medicine ball over your head, stretch, then lower the ball down to your feet (you can drop it and then bend over to pick it up).
2. Push ups. Leaning on the ball will add coordination training to the classic exercise.
3. Twisting. You can take the ball in your hands and pull it out when lifting the body, or, on the contrary, you can squeeze it between your knees.
4. Torso turns. In a standing or sitting position, turn at the waist, taking the ball to the side as much as possible.
5. Plank. Lean on the medball with your hands (or one hand): balancing on the ball will increase the load on a regular plank.

6. For upper body muscles, raise and lower the ball in your hands:

   • lower your straight arms down, pull up the ball, bending your arms at chest level;
   • take the medball behind your head, elbows should be facing forward, straighten your arms above your head;
   • stretch your arms out in front of you, raise your straight arms with the ball over your head (you can gently throw a medicine ball).

Do 10 repetitions. Take your time, do the movements smoothly to work out each muscle.

Explosive training

To build muscle mass, it is better to choose a heavier ball and use it like a basketball: throw it hard against the wall so that it can bounce and then catch. These exercises are especially effective for the muscles of the upper body (arms, abs, back) and improve coordination and endurance.

Find a stronger wall and do different throws:

1. Facing the wall, ball at chest level: throw forward (like a basketball).
2. Sideways to the wall, ball at the level of the thigh farthest from the wall: throw diagonally up.
3. Sideways to the wall at a greater distance, the ball at the level of the shoulder furthest from the wall: a powerful throw downward diagonally with a simultaneous short jump towards the wall for additional momentum.
4. Standing on one knee sideways to the wall, the ball over the shoulder furthest from the wall: throw diagonally down.
5. With your back to the wall, the ball at chest level: with a turn of the body, the throw forward is a complicated version of the first exercise.
6. With your back to the wall, leaning down, the ball down: throw back into the wall. The difficulty is that the ball needs to be caught.
7. Facing the wall, medball at chest level: a sharp jump and throwing the hands with the ball as high as possible (no need to let go of the ball).

Make 5-10 throws at a high pace, resting for 1-2 minutes between exercises. Do not forget to turn the other side to work out punches with both hands.

Pair exercises

When doing exercises together, remember that the medball is a heavy simulator. Be careful not to drop the ball with your partner.

1. Stand with your backs to each other, feet shoulder-width apart. Bend over and pass the ball to your partner, then straighten and receive the ball from above.
2. Similar to the previous one, but pass the ball not below, but leaning to the side.
3. Similar to the previous one, pivot at the waist and pass the ball at chest level.
4. Standing facing each other at a distance of 1-2 meters, throw the ball to each other from the chest.
5. Similar to the previous one, but throw the ball from the chest through the impact on the floor in the center between you.
6. Kneeling facing each other, throw the ball from your chest through the impact on the floor between you.
7. Standing sideways to each other, lift the medball over your shoulder and throw each other through the impact on the floor in the center between you.
8. Stand sideways to each other. Raise the ball over your shoulder and throw it to each other through the impact on the floor in the center between you.
9. Standing against the wall facing each other, throw the ball into the wall so that your partner can catch it.

After completing the exercise for 1 minute, take a break for 30 seconds and switch roles.