Medicine balls are ideal for explosive power and core training because you can throw and slam them. Choose a weight that lets you move fast, typically 2 to 6 kg for most people.
Exercises
| Exercise | Focus | Sets x reps |
|---|---|---|
| Overhead slam | Full-body power | 3 x 8 |
| Chest pass against a wall | Upper body power | 3 x 10 |
| Rotational side throw against a wall | Core and hip power | 3 x 8 each side |
| Squat to press | Legs and shoulders | 3 x 10 |
| Russian twist | Obliques | 3 x 10 each side |
| Reverse lunge with rotation | Legs and core | 3 x 8 each side |
Sample circuit
Do each exercise for 30 seconds with 30 seconds rest, for 3 rounds.
Safety
- Use a soft slam ball for slams, not a bouncy ball that can rebound into your face.
- Throw against a solid wall with clear space around you.
- Prioritize speed and form over weight.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What weight medicine ball should I use?
Light enough to move explosively, often 2 to 6 kg.
Are medicine ball workouts good for athletes?
Yes, especially for rotational and explosive power.
Slam ball or medicine ball?
Slam balls are designed not to bounce, which makes them safer for slams.
