Skip to content

Shop Made4Fighters

10 Methods to Boost Your Exercise Routine with Medicine Balls


What are Medicine Balls?

Medicine balls are weighted spheres that are often used for strength training and rehabilitation exercises. They vary in size and weight, typically ranging from 2 to 25 kg or more. They are commonly used in functional fitness routines, sports training, and physical therapy to target specific muscle groups and improve overall athletic performance.

When it comes to ramping up your fitness game, few tools are as versatile and effective as the medicine ball. Whether you're looking to enhance your cardio, build strength, or improve endurance, medicine ball exercises can be your go-to. But with so many exercises out there, where should you start? Here are 10 methods to supercharge your workout routine using medicine balls, all available from the trusted made4fighters.

How are Medicine Balls Made?

Ah, the making of medicine balls! It's quite an interesting process. At their core, medicine balls are essentially weighted spheres.

They're typically made by filling a durable outer shell with a heavy material, which can be anything from sand to gel or even iron pellets. 

This outer shell is usually crafted from tough materials like leather, rubber, or polyurethane to withstand all the slamming, throwing, and general wear and tear they go through.

Once filled, the ball is sealed tight, ensuring the weight is evenly distributed. Over the years, the design and materials might have evolved, but the essence remains the same: a sturdy ball that adds resistance to your workouts. Cool, right?

1. Medicine Ball Slams for Dynamic Resistance

One of the most popular medicine ball workouts, the slam, is all about dynamic resistance. Start by holding the ball overhead, then slam it down with all your might. Not only does this work your arms and shoulders, but it also engages your core. For a quality slam ball, check out the black Bytomic slam medicine ball 10kg.

Bytomic Medicine Ball Slams

"Medicine ball slams are not just about strength; they're about power and speed."

2. Overhead Squats for Lower Back and Glutes

Combine the benefits of squats with the added weight of a medicine ball. Holding the ball overhead while squatting engages your lower back and glutes. It's a full-body exercise that also tests your balance and stability. For those starting out, the Bytomic wall ball 4kg is an excellent choice.

3. Medicine Ball Burpee Squat Thrust for Cardio

Looking to get that heart rate up? This exercise combines the intensity of a burpee with the added weight of a medicine ball. It's a fantastic way to mix cardio and strength training. Dive into our fitness collection to find the perfect ball for this exercise.

4. Single-leg Deadlifts for Core Strength

This exercise is all about core strength and balance. Holding a medicine ball while performing a single-leg deadlift can be challenging, but the results are worth it. The Bytomic double grip medicine ball 8kg is perfect for this, thanks to its easy-to-hold design.

5. Lunge with Medicine Ball Pass for Functional Fitness

Functional fitness is about training your muscles to work together, mimicking common movements you might do at home or work. This exercise combines lunges with a twist, literally. As you lunge, pass the medicine ball from one hand to the other, working those obliques. Our strength-conditioning collection has a range of balls suitable for this exercise.

Bytomic Medicine Ball Lunges

6. Bent-Over Medicine Ball Row for Full-Body Exercises

Engage your back, biceps, and core with this exercise. Holding a medicine ball while bent over, row the ball towards your hip. It's a great way to add different weights to your routine. The black-red Bytomic 9kg rubber medicine balloffers the right resistance for this workout.

7. Ab Work with Torso Twisting

For those looking to sculpt their midsection, combining ab work with torso twisting using a medicine ball can be a game-changer. Sit on the floor with your knees bent, hold the medicine ball with both hands, lean back slightly, and twist your torso to the left and right. This move not only targets the obliques but also strengthens the entire core. 

Ab Work with Medicine Ball

8. Medicine Ball Drills for Endurance

Endurance is the name of the game when it comes to long-term fitness success. Incorporating medicine ball drills, like chest passes, overhead throws, and rotational throws, can help build stamina over time. These drills are not only fun but also effective. Dive deeper into our medicine balls collection to find the right fit for your drills.

"Endurance is not just the ability to bear a hard thing, but to turn it into glory." - An old fitness adage

9. Medicine Ball Burpee Squat Thrust for Cardio and Strength

This exercise is a powerhouse combo of cardio and strength. Start in a plank position holding the medicine ball, jump your feet towards the ball, then jump up, lifting the ball overhead. It's a full-body workout that gets your heart pumping.

Medicine Ball Squats

10. Balance and Stability with Single-leg Deadlifts

Balance and stability are crucial for functional fitness. Holding a medicine ball while performing a single-leg deadlift challenges your equilibrium and strengthens your core. The move is simple: holding the medicine ball in front of you, stand on one leg while tipping forward, raising the other leg behind you. 

Other Exercises to add to your routine

Dynamic Resistance with Medicine Ball Slams

Dynamic resistance is all about engaging multiple muscle groups in a fluid motion. Medicine ball slams are a prime example. By lifting the ball overhead and then powerfully slamming it to the ground, you're working everything from your arms and shoulders to your core. 

Lower Back and Glutes Exercise with Overhead Squats

Overhead squats with a medicine ball are a fantastic way to target the lower back and glutes. By holding the ball overhead and squatting, you're adding an additional layer of resistance that challenges your posterior chain. 

Medicine Ball Burpee Squat Thrust for Full-Body Workouts

This exercise is a full-body powerhouse. Combining the intensity of a burpee with a squat thrust, all while holding a medicine ball, ensures that you're getting a comprehensive workout. It's perfect for those days when you're short on time but still want a challenging session. 

Wrapping Things Up

In the realm of fitness, versatility is key, and medicine balls epitomize this principle. From foundational movements to expert techniques, these weighted wonders offer a myriad of ways to enhance strength, balance, endurance, and overall functional fitness. Whether you're a novice looking to diversify your workouts or a seasoned athlete seeking an added challenge, medicine balls are an invaluable addition to your fitness arsenal.

Frequently Asked Questions (FAQ)

What weight Medicine ball should I start off with?

For beginners, it's advisable to start with a lighter weight to ensure proper form and avoid potential injuries. Typically, a weight range of 2kg to 4kg is recommended for starters. As you become more accustomed to the exercises and build strength, you can gradually increase the weight. 

Are medicine balls actually good for you?

Absolutely! Medicine balls are versatile tools that can enhance various aspects of fitness, including strength, endurance, balance, and coordination. They can target multiple muscle groups, improve core strength, and add resistance to exercises, making them more challenging and effective.

Are medicine balls good for beginners?

Yes, medicine balls are suitable for individuals of all fitness levels, including beginners. They come in various weights, allowing beginners to choose a lighter ball to start with. The exercises can be easily modified to match one's fitness level, making them a versatile tool for everyone.

What are medicine balls called now?

While "medicine ball" is the traditional term, they are sometimes referred to as "exercise balls," "fitness balls," or "med balls." However, the term "medicine ball" is still widely recognized and used in the fitness industry.

How often should you use a medicine ball?

The frequency of medicine ball workouts depends on your fitness goals. For general strength and conditioning, incorporating medicine ball exercises 2-3 times a week into your routine is beneficial. However, always ensure you're giving your muscles adequate rest between sessions to recover and avoid overtraining.

What is the strongest medicine ball?

The "strength" of a medicine ball refers to its weight and durability. Heavier medicine balls, like the black Bytomic slam medicine ball 10kg, are among the stronger options. However, the best medicine ball for you depends on your fitness level and the specific exercises you plan to do.

What is the difference between a medicine ball and a gym ball?

A medicine ball is a weighted ball, often used for strength training and conditioning exercises. They come in various weights and sizes. On the other hand, a gym ball, also known as a stability ball or Swiss ball, is a large, inflatable ball used for flexibility, balance, and core exercises. It's not weighted like a medicine ball and is primarily used to engage stabilizing muscles during exercises.