Benefits of a medicine ball#
Training with a medicine ball has many advantages:
- Strengthens muscles throughout the body (back, upper and lower arms, shoulders, abs, legs, and glutes)
- Improves fitness and athletic performance
- Offers many different exercise options
- Supports fat burning
- Suitable for training at any age
- Builds speed and explosive power
The weight of the medicine ball makes exercises harder and therefore more effective. You need a firm grip to hold the ball securely. What’s important here is finding the right ball for you.
Choosing the weight#
The weight of the ball plays an important role from the start. Keep the following in mind: for untrained people, beginners, and women, a starting weight of 1 to 2 kg is ideal. For trained athletes and men, the starting weight can be 3 to 5 kg. Medicine balls for children range from 0.5 kg to 1 kg.
The idea that the biggest and heaviest ball is the most effective for training isn’t correct. Especially at the beginning, it’s very important to start with lower weights and increase gradually. You can practise the exercises with a light ball until you’ve got them down — then training with a heavier ball becomes much easier.
Which ball is right for me?#
There’s a huge selection of medicine balls available in various models. They differ in size, material, colour, and weight. But which medicine ball is right for you? We’ll show you the options!
Leather balls#
Leather balls are very stable and have low bounce, making them especially good for support exercises. The leather surface gives medicine balls good grip and feels comfortable in the hand.
Plastic balls#
Plastic balls are very robust and therefore durable. They bounce well, so bouncing exercises are possible. They aren’t particularly grippy with sweaty hands.
Water-filled medicine balls#
With a water-filled medicine ball, you can decide the amount of water yourself. The water filling creates its own dynamic. Thanks to this property, there are many training possibilities, as every exercise has to respond to the movement of the water.
Cork medicine balls#
Cork medicine balls are made from recyclable natural materials and have a particularly pleasant feel.
Actisan medicine balls#
These medicine balls are made from a special plastic material called Actisan. The material has antimicrobial and self-disinfecting properties. These balls are highly bouncy and latex-free.
Medicine balls with grip handles#
The handles on medicine balls open up a wider range of exercises. They can also be used like kettlebells, for example. However, these balls are less suitable for catch and impact exercises.