Weighted exercise balls, commonly known as medicine balls, are versatile fitness tools used to add resistance, improve power, strength, and core stability across a wide range of exercises. You can use them for throws, slams, rotations, squats, lunges, and many other dynamic movements.
What is a Weighted Exercise Ball (Medicine Ball)?
A weighted exercise ball is a weighted sphere, typically ranging from 1 kg (2 lbs) up to 25 kg (50 lbs) or more. They are designed to be easily held, thrown, and caught, making them ideal for dynamic movements that engage multiple muscle groups simultaneously. Unlike traditional weights, their spherical shape allows for rotational movements and throws, which are excellent for developing functional strength and explosive power.
General Uses of Weighted Exercise Balls
Medicine balls can be incorporated into various types of workouts, including:
- Strength Training: Adding resistance to squats, lunges, presses, and rows.
- Power Training: Performing explosive throws, slams, and jumps to develop speed and force.
- Core Training: Engaging abdominal and oblique muscles through twists, passes, and holds.
- Rehabilitation: Used in physical therapy for controlled movements and building strength.
- Plyometrics: Enhancing explosive movements through catching and throwing.
Here are some common ways medicine balls are used:
- Throws & Slams: Develop explosive upper body and core power.
- Rotations: Strengthen obliques and improve rotational power.
- Squats & Lunges: Add resistance and engage the core.
- Russian Twists: Target the obliques.
- Wall Balls: A dynamic squat and press exercise.
Example Exercise: Medicine Ball Ground Slam
The reference provided details a specific exercise that utilizes a weighted exercise ball for power and strength development. This exercise, often referred to as a "Ground Slam" or "Throw," involves explosively lifting the ball and then forcefully throwing it into the ground.
Here are the steps for this particular exercise as described in the reference:
- Starting Position: Stand with your feet a little wider than shoulder-width apart, knees bent, holding the medicine ball in both hands.
- Upward Phase: Explosively raise up onto your tiptoes, lifting the medicine ball high and throwing your arms over your shoulders.
- Downward Phase: Now explosively bend your knees and hips and throw the ball straight at the ground.
This exercise works multiple muscle groups, including the legs, core, shoulders, and back, and is particularly effective for building explosive power and improving conditioning.
Benefits of Using a Weighted Exercise Ball
Incorporating a medicine ball into your routine offers several advantages:
- Increased Power and Explosiveness: Exercises like slams and throws train your body to generate force quickly.
- Improved Core Strength: Many medicine ball movements require significant core engagement to stabilize and control the weight.
- Enhanced Functional Movement: Training with a medicine ball often mimics real-life movements, improving overall athleticism.
- Versatility: Can be used for solo workouts, partner drills, and integrated into various training programs.
- Engaging Workouts: Dynamic movements can make workouts more fun and challenging.
Weighted exercise balls are excellent tools for adding a dynamic element to your fitness routine, helping you build strength, power, and a strong core. Remember to start with a manageable weight and focus on proper form for all exercises.
For more medicine ball workout ideas, you can explore resources like this article on Medicine Ball Workouts.
