A medicine ball is just a weighted ball. It comes in a range of different weight-sizes from 2 pounds to 25 pounds and up.
Weighted balls are not really intended to replace basic weight training exercises. Generally, you wouldn't for example, want to replace your 10 lb dumbbells with a 10 lb med ball to perform a basic Biceps Curl.
Med balls are typically used to train for power.
Power is the ability of your muscles to produce the maximum amount of force in the shortest amount of time.
This usually involves training quick, powerful movements incorporating some form of eccentric contraction immediately followed by an explosive concentric contraction.
We often call these types of exercises Plyometric exercises.
Naturally, since we're training our neuromuscular system to improve our muscles' reaction time, or what is often referred to as the 'rate of force production'-- we are not necessarily interested in maximal loads.
You cannot move maximal loads very quickly.
This is why we don't train for power with excessively heavy weights or heavy weighted balls.
In fact, the general recommendation is to work up to a weighted ball representing about 10 percent of your body weight.
So a 200 lb person may only eventually need a 20 lb med ball. This explains in part why it's not always easy to find med balls that weigh any more than that.
Medicine balls are primarily used to train the upper body.
Many people believe that training for power is reserved for athletes only. Not true. Everyone can benefit from improved motor-unit recruitment, firing frequency, rate of force production, and enhanced reactivity of the neuromuscular system.
I have 60 year old clients who love this type of training and really enjoy working with medicine balls.
It is true however, that you must progress up to this type of training.
You should develop proper core and balance stabilization abilities first because your body's proprioceptive mechanism and your muscles' elastic properties are called upon to generate the greatest force in the shortest time period.
Strangely enough, training for power is one of the most often overlooked aspect of an individual's training program. Many people buy weights and perform strength training exercises throughout the course of their program often neglecting to progress to power.
And yet, who cannot benefit from the ability to produce force quickly-- especially older adults who might need to react fast, generating sufficient forces to prevent a fall?
So if you're ready for med ball exercises, here's what I recommend...
First, it's just a weighted ball-- there's only so much you can say about it. So I don't have any strong preferences for any particular brand. I use a few different makes and frankly, they all do the job.
However, I do recommend you stick with a basic, simple, round ball. I like the rubber kind that bounces. Some come with handles or straps allowing you to grip the ball by the handles.
Personally, I think that's unnecessary.
The great advantage to using medicine balls over barbells or dumbbells when training for power is that you can generate force without having to excessively decelerate your movement at the end range of motion of the movement-- by releasing the ball.
You can't release barbells or dumbbells... or medicine balls with handles!
I like to train outdoors with the ball, preferably with a partner. In the absence of a training partner, I use a wall. I might also use a classic 'rebounder' indoors. This allows me to release the ball during upper body exercises such as a Medicine Ball Chest Pass, Rotation Chest Pass, Soccer Throw, or Woodchop Throw, for example.
Balls with straps or handles are not really meant to be released. Often, exercises with these types of med balls generally mimic traditional strength training exercises.
If that's your intention, you're probably better off getting yourself a good set of kettlebells. You'll get the desired effect with a much more functional piece of equipment.
So stick with a simple, basic, medicine ball. Progress gradually to training for power, and include dynamic medicine ball exercises as part of your fitness workout program!
