I’ve already shared with you some advanced movements with the medicine ball but if you are just beginning to use the balls here are two of my favorite moves!
Some First Timer Tips:
– When starting out choose a lighter weighted ball you can always increase to a heavier ball as you get comfortable with the weight and how to use the equipment. These balls can range from 2 lbs to 50 lbs. Be sure you look to know what you are lifting.
– Some Medicine Balls really do look like basketballs, they are not in fact basketballs.
– Medicine balls are great for strength training!
Moves for Beginners:
This movement is a great full body workout. And although they sound easy after a few sets you will know the impact of this move.
Start facing the wall with the ball in your hands, come down for a full squat when pressing though the top of the squat throw the ball up the wall. Control catch (using both hands) the ball and continue the motion. Coming down for a squat then back up…. you get the idea.
The squat at the bottom should look like this:
This image is from reebokcrossfitone.com, Wall Balls are a very popular move in crossfit classes.
And the Top motion will look like this:
Concentrate on the form of the movement first. Have a rock solid base before you add reps, sets or additional weight to the movement. Your knees should not come over the toes. And as always please consult a doctor before beginning any new workout! My best tip here is BE CAREFUL to not hit yourself in the face with the ball. It hurts! And once you’ve made the mistake once you will be VERY careful not to make it again! Let me save you the pain don’t hit yourself in the face.
Sit Ups with Weighted Ball:
This is a good ab workout. It is also a good way to get cozy with your medicine ball and is pretty non-intimidating.
Find yourself in proper sit up form, feet flat on the floor. Hold the ball at your chest as you lift your upper body and chest towards your knees. Don’t let your feet lift off the ground as you bring the chest to knees.
These movements can be turned into various workout by adding reps with sets and cardio in-between.
Question of the day: Do you use Medicine Balls at the Gym?