Medicine balls are one of the most underrated training tools available, but training with them is beginning to gain popularity. Medicine balls can be so effective because they are weighted, providing resistance to those using them. You can perform a variety of exercises, which are unique to the medicine ball. You can throw or bounce a medicine ball, for example. Medicine balls also force people using them to incorporate their entire body into an exercise, which uses more energy and helps builds muscle. Read on for some tips on how to best train with medicine balls.
Remember to perform compound exercises with your medicine ball that you cannot do with other equipment. A lot of people hold a medicine ball while doing crunches, for example, but they can do the same thing with any other weight. Instead, do exercises like an overhead throw by tossing the ball into the air as high as possible and allowing it to bounce. You could also do a reverse motion, slamming the ball into the ground as hard as possible. Both of these movements require almost all of the muscles in your body, meaning they will burn fat. Plus, you cannot get away with throwing other types of weights around.
If you are an athlete, try implementing sport-specific movements into your medicine ball workout. If you are a basketball player, for example, perform overhead throwing exercises, which will strengthen the shoulders and triceps. Do not get too caught up in the specific exercises, though, as all medicine ball work will increase your heart rate and your conditioning for whatever sport you play.
Lastly, always be safe. Warm up thoroughly, starting with small movements and working up to the more dynamic ones. Make sure there is plenty of space around you, particularly if you will be throwing the ball. Also, always emphasize a quality movement over simply moving the ball as quickly as possible.