Medicine ball

A medicine ball is a weighted ball that you can hold close to your body or at arm’s length. In abdominal exercises it provides an external load; the position of the ball changes how far that load sits from your trunk.

A medicine ball is different from the large inflatable exercise ball used as a support surface.

Choosing the right type

Firm rubber medicine balls often bounce and can suit passing or rebound drills when the manufacturer allows them. That rebound is part of the exercise, so you need room to receive the ball and a suitable throwing surface.

Wall balls usually have a larger, softer shell that you catch with both hands after throwing at a target. A soft outer surface doesn’t mean the ball is made for repeated impacts against the floor. Check the permitted use rather than choosing by appearance.

Slam balls are designed for forceful throws into the ground and typically have little bounce. They are the relevant type if slams are your main exercise. These names aren’t applied identically by every brand: the model’s instructions take priority over the label.

Weight, diameter and grip

Choose the ball for the movement you’ll actually do. For a controlled abdominal exercise, you should be able to hold it steadily without letting its weight pull you out of position. For throws, you also need to accelerate the ball and, where the exercise includes a catch, receive it under control.

Diameter matters separately from weight. Two equally heavy balls can be very different sizes, which changes how easily you can hold them against your chest or between your hands. Try the surface with the grip you’ll use, and check for prominent seams or slippery patches.

Space and durability

Throwing exercises need a clear return path and a wall or target intended for impacts. A ball approved for throws doesn’t make a household partition suitable. For home training, consider impact noise and the floor as well as storage space. Check the shell, seams and valve, if present, before use; stop using a ball that leaks filling or loses its shape.

Working out with medicine ball

You can perform the following exercises with medicine ball.