Medicine Ball Workouts for Strength and Conditioning Training


Medicine ball training is one of the oldest forms of strength training and conditioning. Its first use was probably by wrestlers training with sand filled bladders in Persia nearly 3000 years ago. Hippocrates, the physician in ancient Greece had them sewn out of animal skins and stuffed with sand. He used these for his patients who threw them back and forth for injury prevention and rehabilitation. A medicine ball, also known as an exercise ball, a med ball, or a fitness ball, is a weighted ball roughly the diameter of the shoulders. A medicine ball throw stimulates the hand and upper body muscles. Medicine ball workouts are very similar to a weight-training program. They must be done with correct technique, a certain number of sets, and a minimal amount of repetitions for maximal gains to be produced.

Medicine ball workouts are an effective way to reduce stomach fat and get superb abs. Medicine ball is not only for upper body training but is used for overall core training, and more specifically, to tone abdominal muscles. This equipment is used for a variety of workouts in addition to different stomach exercises. This is such a simple object, but is valuable tool in strengthening abdominal muscles. This equipment is very basic, inexpensive, and works stomach muscles by adding simple resistance. Anyone can perform a multitude of exercises in addition to the workouts described above. The degree of exercise difficulty can be changed by using balls of different weights. Medicine balls are very effective in toning the essential, and specifically the abdominal muscles. When performing certain exercises, medicine balls come handy in strength training to help build muscle mass.

Medicine balls are also used in rehabilitation of the muscle or muscle groups such as when you are recovering from an injury or surgery. While exercising with a medicine ball, the movements made are pushed farther by the weight and force of the ball, and thus you engage your muscles to stop the movement of the added weight. The process of engaging of muscles to stop a fluid movement enables to widen your range of motion promoting flexibility in the joints. Exercise balls are a proven way of increasing the difficulty of your workout by adding, at different times, resistance, structure, shape and weight to your exercises. They come in a variety of sizes, shapes and weights to help achieve different goals. For more power, there’s nothing like a good old fashioned medicine ball. Used to increase power for upper body or legs, this exercise ball comes in different weights starting at four pounds. A medicine ball can be applied to sports specific goals such as increasing a swing, throw, or squat. Medicine ball exercises can be adapted to meet your individual fitness levels. Warm up thoroughly to minimize your risk of injury before performing any exercise, especially strenuous medicine ball exercises. Unlike traditional weights, medicine balls can and should be thrown, caught and rolled to develop your traditional and core strength, agility, power, speed and flexibility. Medicine ball training works wonders for your entire body.

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Jigney Bhachech

This post has been written by Jigney Bhachech for Worldfitness – an online store of gym equipments and fitness equipments based in Australia. Here, you will find various home gym equipments as well as commercial grade gym equipments of highest standards and quality.

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