A medicine ball workout is a versatile way to build strength, increase endurance, and improve your overall fitness. Medicine balls have been around forever and are still popular today—and for good reason. If you’re new to training with medicine balls, we’ll teach you everything you need to know to get started (including how to choose the right one). Press on to move forward:
-Choosing the right medicine ball
-Introduction to medicine ball exercises and workouts
-Intermediate medicine ball exercises and workouts
-Advanced medicine ball exercises and workouts
-Training with sand: our favorite medicine ball
Medicine Ball Workout : The medicine ball you need
Before you start training with a medicine ball, you need to choose the right one. Medicine balls come in different weights, sizes, and materials, so you have many options to choose from. You want one that is durable, safe to use, and versatile.
For more experienced individuals (or anyone working out at home), we’ve built the Sand Med Ball. It’s the perfect addition to home gyms. Because it’s made with sand, our Sand Med Ball is more durable and safer to use in a variety of workouts (such as heavy carries).
Whether you use a Sand Med Ball or train at a gym where they provide medicine balls, choose a weight appropriate for your fitness level. Beginners should start with a lighter ball (4 to 6 pounds), working up as you develop strength and endurance. If the exercises feel too easy, use heavier medicine balls (10 to 20 pounds).
The size of the medicine ball should also be appropriate for the exercise you are doing. For example, if you are doing overhead throws, you may want a smaller, lighter ball that is easier to grip and throw. If you are doing squats or lunges with the ball, you can use a larger ball for a strength challenge. Pick up a medicine ball and do a few exercises. How does the weight feel? Adjust accordingly.
Medicine Ball Workout for beginners
Once you have selected your medicine ball, start with a few basic exercises to familiarize yourself with how it feels in your hands and as you move.
-Medicine ball squat: Stand with your feet shoulder-width apart, holding the medicine ball in front of your chest. Squat down as low as possible, keeping your knees above your toes. Then stand up, pushing through your heels.
-Medicine ball lunges: Stand with your feet hip-width apart, holding your medicine ball at chest height. Step forward with one foot, lowering your back knee toward the floor. Push up and return to the starting position. Repeat on the other side.
-Carrying a sand medicine ball: Grab your sand medicine ball, squeeze it in your arms, and go for a walk. You can walk up and down your driveway or carry it for a longer distance. You can go further with carries than with other exercises, and they are great for core strength and back health.
-Medicine ball American twists: Sit on the floor with your knees bent and your feet flat on the floor. Hold the medicine ball in front of your chest and lean back slightly. Twist your torso to the left, bringing the ball to your left side. Then twist to the right, bringing the ball back to your right side. For a greater challenge, lift your feet and gently tap the floor on each side.
-Medicine ball holds: These are as simple as they sound. Hold your medicine ball above your head with one or both hands, or in front of you with your arms straight. Stand in front of a clock and aim for one minute.
Introductory medicine ball workout for beginners
Now that you have a few exercises under your belt, try the following training sessions. Remember: take it slowly and learn how to hold and move with a medicine ball.
These tools have been around forever, and you will see the results of learning how to use them properly. Before starting a medicine ball workout, warm up with a walk or some light exercises. Always work up a sweat before pushing yourself.
–Beginner workout #1 :
5 laps: fast, 5 minutes of walking or open scrum / 20 medicine ball squats / 30-second plank (standard) / 20 medicine ball lunges / 30-second plank (standard)
–Beginner workout #2 :
5 rounds: fast walking or running for 5 minutes, carrying the sand medicine ball for 1 minute, holding the medicine ball (extended forward) for 30 seconds, carrying the sand medicine ball for 1 minute, holding a medicine ball (pushed above the head) for 30 seconds.
–Beginner workout #3 :
30-second plank (standard) 30-second medicine ball hold (extended forward) 1 minute of sand medicine ball carry 30-second medicine ball hold (pushed above the head) 30 squats 1 minute medicine ball hold (pushed above head) 1 minute Sand Medicine Ball carry 1 minute medicine ball hold (extended forward) 1 minute plank (standard)
Intermediate medicine ball exercises (beginners and above)
After spending some time with basic exercises, try a few intermediate moves. As you get stronger, increase the weight of your medicine ball or do more reps.
-Medicine ball slam: Stand with your feet shoulder-width apart, holding the medicine ball above your head. Slam the ball onto the floor in front of you, using your core and arms to generate power. Catch the ball and repeat. Try performing slams for one minute, then rest for one minute, then repeat.
-Sand Medicine Ball Overhead Throw: Not only do these torches burn calories, but they’re fun. Lift your Sand Medicine Ball and throw it over your right shoulder. Turn to face your Sand Medicine Ball, pick it up, and throw it over your left shoulder. Repeat.
-Medicine ball Superman: Lie on your stomach with the medicine ball in front of your head. Keeping your core engaged, lift your feet and knees while keeping your legs straight. Stretching your arms out like Superman, roll the medicine ball between your hands while keeping your legs raised. This exercise may seem easy, but you’ll understand why we recommend it as a full-body workout.
–Medicine ball squat and press: Perform a squat, stopping at the bottom of the movement. With your legs bent, push the medicine ball away from your body 5 times. That’s one rep. Do 10 to 12 squats, pushing the medicine ball away from your body 5 times for each squat.
Intermediate medicine ball workouts for beginners and beyond
You are getting stronger and have a good idea of how to train with medicine balls. Try the following workouts for a little more of a challenge.
–Intermediate Workout #1 :
5 rounds: fast, 5 minutes of walking or open scrum 10 medicine ball slams 10 sand medicine ball throws over the shoulder (10x on each side) 10 squats with medicine ball and press Carry a sand medicine ball for 1 minute
-Intermediate workout #2 :
5 rounds: fast, 5 minutes of walking or medicine ball ruck Supermans: 20 reps 10 medicine ball lunges 10 American medicine ball bounces 10 medicine ball squats
-Intermediate workout #3 :
30-second plank (standard) 10 squats and medicine ball presses 30 medicine ball slams 10 medicine ball lunges 30 Sand Medicine Ball overhead throws (30x on each side) 30-second plank (standard)
Advanced medicine ball exercises (get stronger)
After including the above exercises in your workout routine for a few weeks, you will feel more comfortable with medicine balls. Now try some of the more challenging exercises and workouts below. If you train at home and want to upgrade your home gym, a Sable with ball (and the workouts in the next section) will give you even more versatility in your training.
-Push-ups with medicine ball: To strengthen your core and shoulder stability, do push-ups with your hands on your medicine ball.
-Burpees with medicine ball: Burpees are quite difficult, but adding a medicine ball to the challenge is a great way to test yourself. Perform the push-up portion of the burpee on the medicine ball (extra shoulder stability work) and instead of jumping, throw the medicine ball over your shoulder.
Roll back over and repeat, throwing your medicine ball over the opposite shoulder. Medicine ball burpees are a favorite at GORUCK HQ for our Sand Medicine Balls.
-Superman Medicine Ball Hold: Lie on your stomach with the medicine ball in front of your head. Keeping your core engaged, lift your feet and knees while keeping your legs straight. Extend your arms like Superman while holding your medicine ball. We recommend starting with a lighter weight than you think you need.
–Medicine ball rush with twist: Stand with your feet hip-width apart, holding your medicine ball at chest height. Push your medicine ball straight out from your chest, extending your arms. Step forward with one foot, lowering your back knee toward the ground.
At the bottom of the lunge, rotate your torso and medicine ball toward your front foot. Then return to the center. Push up and return to the starting position, keeping the medicine ball extended in front of you. Repeat on the other side.
Advanced medicine ball workouts
You’ve increased the weight of your medicine ball and are ready to try more challenging workouts. Check out the three we’ve put together below, and don’t be afraid to create your own based on these templates.
-Advanced workout #1 :
Start with a 15-minute open melee, then do 5 rounds of the following. 10 medicine ball push-ups 20 sand medicine ball throws over the shoulder 10 medicine ball burpees 20 seconds of medicine ball held in Superman position
-Advanced workout #2 :
Start with a 15-minute ruck, then complete 5 rounds of the following. 10 medicine ball burpees 10 medicine ball lunges with a twist 10 American medicine ball bounces 10 medicine ball squats and presses
-Advanced Workout #3 :
1 minute of sand medicine ball carry 10 medicine ball squats and presses 20 medicine ball burpees 30 medicine ball slams 20 medicine ball burpees 10 sand medicine ball overhead throws 1 minute of sand medicine ball carry
Sand training: an excellent medicine ball workout for beginners
After spending a few weeks hugging your Sand Med Ball and walking around with it, you’ll feel much stronger and healthier. Seriously. Then, when your walks start to get easier and longer, you can regularly consult our guide to carrying heavy loads to strengthen and condition yourself.
Medicine balls are tools that have been around forever. We love getting strong and healthy (and having fun while we do it), so you’ll find us using them every day.
