Medicine balls are a popular workout tool that can be used by anyone, regardless of their fitness level. They are versatile and don’t take up much space, making them ideal for home or gym workouts. One of the best ways to develop power using medicine balls is through throws and slams.
Benefits of Med Ball Training: Medicine ball training can help develop torso power, which is essential for athletes in sports such as tennis and golf. Unlike plyometrics and Olympic lifts, which tend to focus on a single plane of motion, medicine ball training allows you to work through multiple planes of motion with a single throw. Additionally, medicine ball training is safer and easier to pick up than other heavy equipment.
Types of Medicine Balls: There are two types of medicine balls: those that bounce and those that don’t. The non-bouncing balls are best for throwing against a wall because they have a minimal rebound effect, making them beneficial for eccentric power and safe catching.
Considerations for Medicine Ball Training: To get the most benefit from medicine ball training, it’s important to throw the ball hard and be aggressive. Keep repetitions on the lower side, around 20-30 total throws per workout, to maintain focus on the quality of throws. Opt for a lighter medicine ball because you can throw it faster than a heavier one. Lastly, do power work at the beginning of your workout when you’re fresh.
Solo Medicine Ball Exercises: Here are a few solo medicine ball exercises to try:
- Rotational Scoop Throws
- Close Facing Throws
- Overhead Step and Throws
- Shotput Rotational Throws
- Ball Slams
- Diagonal Ball Slams
Partner Work: Partner exercises can be more engaging and fun. Here are a few partner exercises that you can do with a medicine ball and a BOSU ball:
- Squat Ball Toss
- Crunch Ball Toss
- Torso Twist Ball Pass
- Back-to-Back, High-Low Pass
- Sit-Up and Over Ball Pass
Conclusion: Medicine ball exercises are an excellent way to develop power, and they are accessible to everyone. Whether you’re a beginner or an advanced athlete, incorporating medicine ball training into your routine can help you become more fit, active, and injury-resistant. So, grab a medicine ball and start working towards a stronger, more powerful you! For Powerlifting exercise and information about powerlifting read our blog.