How to Correctly Use a Medicine Ball

WEIGHT TRAINING With Anthony Trucks

If you have familiarity with weight training techniques and tools, then you are aware of this commonly used tool, the Medicine Ball. As prevalent as this training tool is, I find so very few people know how to correctly use a medicine ball, or how to use it differently than for doing basic core work.

Allow me to broaden your knowledge of medicine ball uses in the weight room. And give you a bigger arsenal of exercises.

   The medicine ball can be used in any form of training from strength training to power training.

Contrary to popular belief, there are multiple types of medicine balls.

There are slam balls that are designed to take a large amount of force and not bounce. And some that are solid rubber designed to bounce once thrown or slammed for repeated explosive reps.

Finally, there are also softer oversized medicine balls with heavier weight and durability. 

   Below are some listed examples that hopefully allow you to see some more uses for the medicine ball.

How to Correctly Use a Medicine Ball

   >> PUSH-UPS: The base of strength comes from stability, and the medicine ball can be used to stabilize muscles like the chest by putting your hand(s) on the medicine ball.

To do this simply places a medicine ball on the ground and place a hand on the ball and complete full ranges push up.

You can alternate hands, use both hands at once, or even do explosive push ups and switch.

   >> POWER CLEANS: When it comes to developing explosive hip power, the power clean is a great tool. It’s also very technical to learn with a barbell. A medicine ball is a great replacement tool that takes minimal technical skill to perform successfully.

   >> DIPS/PULL-UPS: Simply place a medicine ball between your feet or knees while you perform a full range tricep dips or pull up. The father the ball from your hips the greater the weight.

   >> SPRINTS: For sprints, hold a medicine ball as you sink your hips back and load your body to accelerate. As you take off, press the ball out in front of you as far as possible while simultaneously driving your hips out.

   >> POST ACTIVATION POTENTIATION (PAP): Right after doing a strength exercise, you move right on to doing the same movement with a medicine ball as fast and powerfully as possible.

Examples are holding the medicine ball on your chest while doing squat jumps. Do this immediately after a heavy set of squats. Another is laying on your back and pressing the ball powerfully up towards the ceiling repetitively — right after completing a heavy set of bench press.

   >> SLAMS/THROWS: For this grouping of exercises, simply throw a medicine ball, or slam a ball against a wall or the ground as hard and fast as possible. This engages the entire body musculature from feet to hands.

These are some basic starter ideas of how to correctly use a medicine ball for athletes looking to add medicine balls to their training programs.

The sky is the limit when it comes to creativity of use. So when you get a chance grab this old school tool, head to the gym, and have a ball.

Pictured: Heritage Leather Medicine Ball; $169.00 at The Modest Vintage Player

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