Turn your head and cough for me.
Ok, now that you’ve cleared out your throat for no good reason (and I’ve learned that I have total mind control over you… evil laugh), let’s get down to it.
If you aren’t using medicine balls in your training program, no matter the goal, then you are missing out on a physically demanding and mentally stimulating modality that is just plain fun and effective.
- Throw it.
- Slam it.
- Toss it.
No, I’m not talking about taking shots with your buddy this weekend.
I’m talking about just a few of the great things you can do with the medicine ball.
So, what is so special about the medicine ball?
Take a look:
1. Hard to Hold
Due to its spherical shape, these balls are hard to hold on to and that is a GOOD thing as it builds hand/eye coordination as well as grip strength.
Dumbbells and barbells are far easier to manipulate in space and as we know, easy is the destroyer of progress.
If it doesn’t challenge you, it doesn’t change you!
Try using one of the Dynamax Medicine Balls as they are super soft and are great for throwing between partners during your workout. Aim for the head, that’s what I do.
2. So Slamable!
The medicine balls made specifically to be slammed on the ground, like these ones from Muscle Driver USA, are a great way to work the whole body with one exercise.
When doing a medicine ball slam using one of these, you have to flex the whole torso and shoulder complex as you bring the ball down and then immediately squat down to pick up the ball off the ground (they don’t bounce!) and lift it back to the start position.
Try doing these as fast as possible for 60 seconds straight and NOT crap your pants due to how difficult they are.
3. Non-Traditional Movements
The small size and shape of the ball allows you to use them in non-traditional movement patterns in multiple planes of motion.
Why do you care about that? Funny you should ask! Most injuries people get while exercising or playing a sport, occur in the “transverse plane” (think: rotation) of motion.
Doing exercises in a controlled manner with your medicine ball in the transverse plane will build up strength and stability so you DON’T get inured as easily.
4. Playing with Your Balls is Satisfying!
Throwing, catching and slamming medicine balls is therapeutic!
After a long day in the office dealing with the resident drones, you might be like me and have a little aggression that needs venting.
Instead of getting another arrest for road rage (that stuff never sticks) try releasing some of that pent up energy by asserting yourself on the medicine ball.
It won’t talk back and might just give you a great workout!
What are you waiting for?
Go grab some balls and get to it! (Guys, get your hands out of your pants and go to the damn gym…sheesh.)