What are Medicine Balls?

Medicine balls come in different sizes and weights, they often or not come in kgs or lbs. The most common types of medicine ball consist of a dense robust rubber. Some may be filled with a gel like or solid filling to keep the ball dense in touch & feel. I find cheaper medicine balls poor in quality & have a short shelf life if used frequently. For more information on good quality medicine balls check out the gtpt fitness shop.                         

History behind Medicine Ball training

Medicine Balls can be traced back to ancient Greece, whereby heavy solid rounded stone was used in strength training & resistance work outs, many years on & medicine balls have evolved into great exercise tools for all types of exercisers.

Who can do Medicine Ball training?

Medicine Ball exercise can be performed by many exercisers, beginners, intermediate trainers, personal trainers, advanced athletes, sportsmen from all backgrounds, children, elderly, weight loss etc.

Why is Medicine Ball training so effective?

Medicine Ball exercises are great for both compound & isolative movements. Medicine balls are great for multiple directional movement, plyometric exercise, explosive work outs, both upper body and lower body strength training, core development etc.
You can easily perform a full range of movement with a medicine ball, you can throw, catch, snatch, push, pull the medicine ball in so many directions, and the choice is endless!
There are so many types of exercise with using the medicine ball i.e. squats to overhead shoulder presses, plyometric jumps, lunges with twisting motions, various stomach exercises, and press ups over the ball etc.

How much weight should I use?

Weight depends on your general strength & purpose of exercise. If you’re wishing to train for muscular endurance & wish to use higher repetitions, it would be ideal to work with 40 – 55% of the maximum weight you could push above your head. & for if you are wishing to improve your strength, for as long as your posture & form isn’t broken then use a weighted ball of approximately 55% - 80% of the maximum weight you could push above your head. For explosive pushes, throws & other similar exercises use your discretion.

Special considerations for Medicine Ball training

For if you do &/or have suffered from back problems or have any injuries or health issues please consult with your doctor or physician.
People with lower back spinal issues should refrain from excessive twisting & if you suffer from knee or ankle instability issues then certain lunges and explosive exercise can be harmful too.

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If you have any questions on the above topic or any other, please don’t hesitate to contact us; enquiries@gtpt.co.uk