Medicine balls are very common in the gym and fitness studios, but you can also use them in your home workout routine. They will intensify your workout and help you reach your goals.
A medicine ball is a weighted ball that is used in fitness and rehab for strength, conditioning, mobility, and stability. The name of the ball implies that it used to treat diseases, but it does not. The balls are available in different weights up to 50lbs. Some have a little bounce, but you cannot dribble with it. The exterior of some is smooth while others are rough.
What are Medicine Ball Slam Benefits?
The most common exercise used with ball is a medicine ball slam. A very simple but effective exercise the comes with some benefits that you might like. First, medicine ball slam benefits anyone who wants to take their workouts to the next level or newbies who are not interested in lifting weights but wants some of the same rewards. Next, on the serious side, medicine ball slams will get your heart up, develop your power and strength. Lastly I am happy to tell you that the balls are very easy to handle and fun to slam against the wall or floor. It is a good way to let out your anger and frustration. Slam the ball as hard as you can. Not only are you working your core, you will also be getting a great cardiovascular workout, training for endurance, power, strength, and speed. There is hardly any machine that can give you a full body workout. You will need a few pieces of equipment to achieve a full body workout. No worries. A medicine ball can give you a full body workout. No need to go to the gym.
Is Medicine Ball Safe?
Just like any other equipment, injuries can occur if used incorrectly. Since injuries can also be linked to intense workouts or improper training while working out, it’s best to get accustomed to the feeling of the ball before trying any intense activity. Furthermore, if you drop the ball on your toe or throw it at someone you can hurt yourself or them. However, compared to a dumbbell falling on your toe you will have less damage. Proper form is also key, but at the same time watch out for the ball when it bounces back. You don’t want to break a nose, nor do you want to slam the ball on your foot and break a toe.
What is Medicine Ball Made of?
There are many types of medicine balls; most are typically made of soft vinyl and filled with gel. This type of medicine ball won’t float or bounce therefore they make the perfect ball for any exercise that you want to slam against the floor or wall that won’t bounce back at you and fracture your nose.
Leather medicine balls have a leather exterior and are the oldest ball on the block. Some are soft, and they don’t usually bounce or float
Some medicine balls are specifically made for wall slams and are better at the bouncing ball off the wall and floor, so it’s important to make sure you choose the right medicine ball for whatever exercise you’re looking to incorporate into your workout regime.
Medicine balls with handles will help you incorporate more speed, and ones with grips are the most common and can be used for almost all types of medicine ball exercises, another benefit that they provide is they will typically float in the water so you can also use them for any aquatic exercises.
Air filled medicine balls are the floating balls. They are also portable because you can take the air out of them for traveling.
Medicine Ball Slams
The most popular way to use the ball is ball slam. There are two main ways to slam a medicine ball with a myriad of variations that you can use. The first most common way is the floor slam and the other being the wall slam. As you get used to doing these repetitions, you will notice that it will become easier and easier to do. You can always increase the weight of the medicine ball as well as add reps of different various exercises in between your medicine ball slams. For example, you can do 5 medicine ball slams and then five push ups or you could also do 15 medicine ball slams followed by 1 pull up, then 14 ball slams followed by 2 pull-ups, then 13 ball slams followed by 3 pull-ups, etc. You can also do things such as jumping up vertically as high as you can before each slam to exert as much energy as possible and come to exhaustion faster.
If you are working out at home and want to add variation and intensity to your workout, then medicine will be great. Also, at some point in your routine you will need to change it up. This will prevent you from plateauing and continue to change in your physique. Not only will the medicine ball slam help you achieve your wellness or fitness goals, but it will also teach your body how to move as one unit as well as increase hip extension, coordination, and core control.
The Wall Slam
The medicine ball wall slam will work your shoulders, triceps, calves, back, glutes, quads, and core when done correctly. Here a few you can try.
- Wall Balls
- Side Throws
- Crunch Throw
- Chest Pass and Shuffle
- Overhead Throws
- Squat and Throw
- Underhand
- Throws for Height
- Half-kneeling
- Rotational Throw
The Floor Slam
The floor slam is the most basic and easiest (no wall needed) to do between the two types of medicine ball slams. Keeping your core tightened when doing either the wall slam or the floor slam is going to give you the best workout as well as making sure you keep yourself in the squat position. This will put more stress on your legs and give you a better burn when you’re working out. Try one of the below. Which one did you like best?
- Floor Slam
- Russian Twists
- Rainbow Slams
- Pushup Shuffle
- Pushup Pass
- Medicine Ball Slam
- Burpees
- Explosive Floor Press
- Rainbow Split Squat Jumps
- Wood Choppers
Now that you know the benefits of medicine ball slam, if you are ready to include them in your routine, you must first decided how you will incorporate them in your workout. The possibilities of exercises are endless, but you still will want to make sure to purchase the right one that fit your workout style. Training with medicine ball will bring fun and excitement into your workouts. There’s a multitude of different exercises that you can do whether its different variation of the ball slam or just adding in different exercise in between sets slams
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