Medicine ball to work strength at home
Are you running out of ideas in your indoor training? The time has come to expand your home gym working with new elements that will make your sessions more bearable in times of confinement.
Today we will talk about one of the accessories that are most seen in fitness rooms today, the Medicine Ball, a tool that will help you improve your cardio, endurance and strength. It is an economical, versatile, motivating and very useful element to work your whole body by doing aerobic, resistance and specific strength training.
In this article we will discover everything about the medicine ball: types, characteristics and the best models on the market. We will see everything we can do with this complement to work our entire body, without the need for anything else.
Types, characteristics and exercises
Few elements are as versatile as a medicine ball and it is difficult to distinguish between the three main types: medicine balls, Wall Ball and Slam ball. They all look the same, right? The truth is that they vary greatly in size, materials, grip, ease of capture and uses.
Surely you will remember them from your school stage, we can find them in different weights, from 1kg to 10kg. To correctly choose the weight of your medicine ball, you will have to take into account your physical abilities since it is preferable to start with a light weight ball to learn how to perform the exercises correctly and then increase the weight.
A good grip and resistant materials are the most important characteristics of the medicine ball, it is essential that it does not slip and give us a good feeling in the hands to work comfortably.
We highlight a selection of models that will help you reaffirm all parts of the body: belly, buttocks, arms and chest, a perfect alternative to dumbbells.
Up to 10kg:
Here you can see a compilation of exercises to do with these classic but effective medicinal balls:
To perform this ball-throwing exercise, also known as Wall ball shots, we will need a medicine ball for throwing against the wall whose main characteristic is the absence of rebound.
We recommend this POWRD model highly valued by users, made with a special blend of high-bare sponges and covered with a layer of machine-stitched synthetic leather that makes it resistant to throwing against the wall. Different weight options depending on the athlete's needs:
To make wall ball shot we will use a ball with a weight between 1 kg and 10kg. We will not face a wall and we will perform two movements: squat and shoulder press pushing the ball up.
When the ball returns to our hands we start the exercise again with a squat, as shown in the following video:
They are the strongest and most durable of the three types of balls. They usually have a tough outer layer made of rubber and are built to withstand constant throwing to the ground. They tend to be solid balls that don't have much or no bounce.
Slam Balls are incorporated into workouts to improve cardiovascular and dynamic strength. Although they can also be used to replace free weights in exercises such as squats, squats, lunges, and aerial lifts, their true use lies in throwing exercises.
Here we leave you one of the options on the market with weights of 5.7 or 20kg:
The most common exercise with a hitting ball is called ball hit. It consists of holding the ball with the feet shoulder-width apart, we lift the ball above the head while you rise on the balls of your feet. Then you throw it to the ground, bending your knees. Depending on how hard you hit the ball and the level of shock absorption of the ball, you can catch it or lift it from the ground to repeat the movement. This is a great slam ball exercise because it involves a lot of muscles, like abs, quads, glutes, calves, arms, and back. It is also a dynamic movement that increases your cardiovascular system.