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Fitness Articles  ›  Focused Fitness

Medicine Ball Training

Exercise Equipment for All

-- By Joe Downie, Certified Physical Fitness Instructor
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The whole time, try to hit the same spot on the wall and try to keep your arms above your head. As you catch the medicine ball above your head, you can try to increase your range of motion in the shoulder area by bringing the ball back a little bit behind the head before releasing. Be careful that you don’t go back too far, and make sure you warm up and stretch before performing any medicine ball exercises!

Re-Gaining Strength
Another great way to use medicine ball training is for rehab, but make sure you check with your doctor or therapist before doing so. If you have an injured shoulder, you can take a small, 2-pound medicine ball, face the wall approximately 6 inches away, toss the ball against the wall and back to your hand, keeping your arm raised above your head. This will improve joint integrity and strengthen the muscles in your shoulder, with light resistance. It’s very important that you have discussed any injury you might have with your doctor first to ensure that you aren’t making things worse.

These are just a few examples of how to improve your everyday life through medicine ball training. There are numerous exercises, both for beginners and the advanced. Athletes often use medicine ball training to enhance functional power in their sports. It is a great way to train explosive movements and improve coordination. You can also set up a circuit of 6-8 exercises, where you are going from one exercise to the next with minimal rest, to improve conditioning and maintain and elevated heart rate.

All you need is a sturdy wall and a medicine ball. Have fun!

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About The Author

Joe Downie Joe Downie
Joe, an exercise enthusiast, is a certified physical fitness instructor and high school soccer coach.

Member Comments

  • ASHPATCH11
    So how many people have chest passed the ball in there house at their wall? I am scared it will damage or mark up my wall???? - 1/19/2013 12:33:03 PM
  • My gym now has soft medicine balls. They are bigger but they have you throw them at the wall. I have a 6 pound ball at home would only throw it at the cement walls in the basement. I need to use it more. - 11/29/2012 1:10:40 PM
  • Great tip - 8/11/2012 7:05:04 AM
  • Good discussion of medicine ball use. I would love to see a video demonstration!! - 8/10/2012 2:25:17 PM
  • But from reading the posts a LOT of people seem to think a MEDICINE ball is the same thing as a (SWISS / PHYSIO ) ball it is NOT. Also I would be reluctant to throw a medicine ball against my walls!!! - 7/29/2012 5:10:06 PM
  • SANDIBETTS1
    Glubka: My hat off to you and your medicine ball head balance. sbb - 1/4/2012 7:51:36 AM
  • 4ME4MYKIDS
    Gotta get me a medicine ball! Looks like a great workout. - 1/27/2011 2:03:14 PM
  • GAILSFITNESS
    very resourceful to use medicine ball while doing activities unrelated, like computer work! - 1/27/2011 8:33:35 AM
  • I use one of the larger balls to sit on while I'm on the computer or watching tv ...great for balance and working your core - 10/16/2010 7:19:44 PM
  • GLUBKA
    I use the medicine ball at the gym all the time. and I love it.
    Just went up and down a set of stairs 4 times holding a 15 lb. medicine ball above my head. - 6/5/2010 7:39:51 PM
  • Great article. I bought a 5 pound medicine ball and it came with a video. It is great and I am able to do most of the exercises with good form. My core needs a lot of work from neglect. The Russian Twist is torture though. LOL. - 10/17/2009 7:35:10 AM
  • I just bought me a medicine ball and am going to try it out. We will see how it goes! - 9/13/2009 3:49:55 PM
  • MEOWSER2
    good article. I am afraid that I would damage the wall. Not because I am strong lol, but because I was always told never to throw anything heavier than a tennis ball. - 8/3/2009 5:08:01 PM
  • I would love to see an article (linked to this?) about what size of medicine ball to buy! Until I actually start doing the exercises with one, that might be the only way to see??? If anybody knows, let me in on the secret! - 3/21/2009 4:11:16 PM
  • I will have to try the medicine ball out! I have heard tons about it...and yet it is about the one piece of "equipment" I have never tried using!!...all i know is..if it is as fun as the stability ball..I'm IN!! ;) - 9/15/2008 10:09:15 AM
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