Medicine Ball
The medicine ball is a popular fitness tool that has been around for many years. It’s perfect for beginners as well as advanced athletes. All you need is the ball and your body.
Medicine balls are weighted balls that can be used for resistance training exercises, functional training, sport-specific exercises, and therapy.
Medicine balls come in various weights and sizes. The small, lightweight balls are mainly used for handheld exercises and have built-in handles. The large, heavy ones can be used for power and strength training exercises.
If you are new to resistance training, a medicine ball can help you get used to free-weight exercises by providing that extra resistance. At the same time, you can perform an exercise that helps improve your balance, coordination and core stability.
If you want to enhance your training, medicine balls can add a dimension of functional training to your routine. Most medicine ball exercises promote full-body movements using multiple muscle groups rather than isolated muscle group exercises.
Which medicine ball to choose
It would be best to consider several factors before choosing the right ball. For example, what will you use it for, general fitness or sport-specific?
A handheld ball that weighs a few kilos will suffice if you’re a beginner and for general fitness. The movement of the exercise, along with the weight of the ball, will provide a challenging enough workout routine that will test your balance and coordination. Once you get stronger, you may move up to a heavier ball, depending upon the purpose of your workout.
If you have some experience with strength training and want to add another dimension of power to your training, then a large, heavy ball may be the way to go.
Ultimately, suppose you enjoy using the medicine ball as part of your workout routine. In that case, I recommend a lightweight ball for handheld exercises, a medium weight ball to make your exercises more challenging and a heavier ball for building power and strength.
Slam ball
The slam ball, also known as the dead ball, is specially designed for throwing exercises without bouncing or rolling away. It’s made of a harder, more robust rubber, so it can withstand a high impact when it gets ‘slammed’ against a hard surface like a brick wall or concrete floor.
A popular exercise called ball slams is when you hold a slam ball overhead and then launch it to the ground with as much force as possible. Not only is it an explosive strength and cardio exercise but also a good stress reliever as well.
References:
‘Medicine Ball Workouts’ by 14 Peaks, Sammy Parney, 2017
‘Medicine Ball Workouts’ by Brett Stewart, 2013