Medicine balls are weighted spheres, often made from rubber or leather, filled with sand or other materials. They come in various weights and sizes, making them suitable for different fitness levels and exercise routines.

medicine balls

These balls have been a staple in fitness and sports medicine for centuries, helping individuals build strength, improve balance, and enhance explosive power.

History of Medicine Balls

The use of medicine balls dates back to ancient Greece, where athletes used animal skins stuffed with sand to train for the Olympics. Over time, the design and materials have evolved, but the core purpose remains the same: to provide a versatile tool for resistance training and full-body workouts.

Benefits of Medicine Ball Training

Medicine ball training offers numerous benefits. It engages multiple muscle groups, including the core, back muscles, chest, and shoulders.

Medicine Ball training can improve strength, balance, and coordination.

Additionally, medicine ball exercises can be tailored to target specific areas, such as the upper body or lower body, making them a valuable addition to any fitness journey.

Medicine Ball Slams

Medicine ball slams are a dynamic exercise that targets the whole body. Start with your feet shoulder-width apart, holding the medicine ball overhead. Slam the ball onto the floor with force, engaging your core muscles. This movement not only builds strength but also burns more calories compared to standard pushups.

Overhead Squats

Overhead squats with a medicine ball are excellent for building strength in the legs and core. Stand with your feet shoulder-width apart, holding the medicine ball overhead. Lower into a squat position, keeping your neck straight and your back muscles engaged. This exercise improves balance and stability.

Medicine Ball Push-Ups

Medicine ball push-ups add an extra challenge to the standard pushup. Place one hand on the medicine ball and the other on the floor. Perform a push-up, then roll the ball to the other hand and repeat. This variation targets the chest, shoulders, and core muscles, enhancing upper body strength.

Core Strengthening with Medicine Balls

Russian Twists

Russian twists are a popular core exercise. Sit on the floor with your knees bent and feet flat. Hold the medicine ball with both hands and lean back slightly. Twist your torso to the left side, then to the right, keeping your arms extended. This movement engages the oblique muscles and improves core strength.

Plank Position Variations

Incorporating a medicine ball into plank exercises can intensify the workout. Start in a plank position with your hands resting on the medicine ball. This unstable surface forces your core muscles to work harder to maintain balance, enhancing overall core strength.

Safety Tips for Medicine Ball Training

When using a medicine ball, it's important to maintain proper form to prevent injury. Keep your neck straight and your core engaged during exercises. Start with a lighter ball and gradually increase the weight as you build strength. Always warm up before starting your workout and cool down afterward to prevent muscle strain.

Choosing the Right Medicine Ball

Selecting the right medicine ball depends on your fitness level and goals. Beginners may start with a lighter ball, around 4-6 pounds, while more advanced users can opt for heavier medicine balls, up to 20 pounds or more. Consider the type of exercises you'll be performing and choose a ball that suits your needs. The following are a few balls for you to check out.

🏅 Yes4All Soft Weighted Medicine Ball

Yes4All Slam Balls

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why we ❤️ this ball

The Yes4All Soft Weighted Medicine Ball is perfect for those who prefer a softer touch. It’s great for exercises that require holding the medicine ball close to the body.

🟠 features

  • Soft Exterior: Comfortable to hold and use.
  • Versatile: Suitable for a range of exercises, from standard push-ups to overhead squats.
  • Durable: Built to last through intense workouts.

🥈 AmazonBasics Medicine Ball

AmazonBasics Medicine Ball

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why we ❤️ this ball

The AmazonBasics Medicine Ball is a budget-friendly option that doesn’t skimp on quality. It’s great for resistance training and improving core strength.

🟠 features

  • Affordable: Great value for money without compromising on quality.
  • Textured Surface: Ensures a firm grip during intense workouts.
  • Versatile Use: Suitable for a variety of exercises, including push-ups and plank positions.

🥉 ProsourceFit Medicine Ball

ProsourceFit Soft Medicine Ball

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why we ❤️ this ball

The ProsourceFit Soft Medicine Ball is perfect for those who want a versatile option. It’s great for exercises that target the whole body.

🟠 features

  • Soft and Comfortable: Easy to hold and use.
  • Versatile: Suitable for a variety of exercises, from push-ups to mountain climbers.
  • Durable: Built to last through intense workouts.

Incorporating Medicine Balls into Your Fitness Routine

Medicine balls can be used in various ways to enhance your fitness routine. They can add weight to traditional exercises, such as squats and lunges, or be used for dynamic movements like throws and slams. Incorporating medicine ball exercises into your workouts can help you build strength, improve balance, and increase explosive power.

Medicine Ball FAQs

Browse through the frequently asked questions to learn more.

What weight medicine ball should I start with?

Beginners should start with a lighter medicine ball, around 4-6 pounds, to ensure proper form and prevent injury. As you build strength and confidence, you can gradually increase the weight.

Can medicine ball exercises help with weight loss?

Yes, medicine ball exercises can help with weight loss by increasing the intensity of your workouts and burning more calories. Dynamic movements like slams and throws are particularly effective for boosting calorie burn.

How often should I incorporate medicine ball training into my routine?

It's recommended to include medicine ball training 2-3 times per week, allowing for rest days in between to prevent overtraining and promote muscle recovery.


Medicine balls are versatile and effective tools for enhancing your fitness routine. They offer a wide range of exercises that target different muscle groups, improve strength, and boost explosive power. Incorporating medicine ball training into your workouts may be just what you need to help you achieve your goals.

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