The medicine ball is one of the most versatile and beneficial pieces of workout equipment for wrestlers. A weighted medicine ball can be used for a variety of workouts that specifically target the core, but it can strengthen other parts of the body, as well. You’ll find several different exercises you can do with a medicine ball to help take your core strength to the next level.
Slams
Medicine ball slams are important for developing explosive strength (the ability to generate power throughout the entire body quickly). This exercise helps to develop the strength in your arms, abdominals, lower back, gluteals, and hamstrings. When doing slams, make sure you have a durable medicine ball with a thick rubber core, or another resilient material. Here is how to do medicine ball slams:
- Pick up your medicine ball with both hands.
- Stand with your feet slightly further than shoulder-width apart. Keep your toes pointed slightly outward at an angle.
- Raise the ball directly over your head and slam it to the ground: Raise your body onto your toes and bend your hips slightly to generate more power when slamming the ball.
- Repeat for time (30-60 seconds) or repetitions (10-25). Do these in sets of 1-10.
- Note: Some balls bounce higher than others, so make sure to be aware of this on the rebound.
Wood Choppers
A great exercise that targets your abdominals, wood choppers also help to establish a basic level of strength in the arms and legs. Grab a medicine ball and you’re ready to start:
- Hold the medicine ball with both hands over one shoulder, with your arms extended.
- Lower the ball and bring it across your body, diagonally.
- Twist your body slightly towards the opposite side of your body from where it started.
- Bend your knees so the ball is near your knees when fully lowered.
- Return the ball back over your shoulder, twisting your body slightly back to the side where you started.
- Repeat this motion without switching sides for 10-25 repetitions, or for 30-60 seconds. Do these in sets of 1-5.
Hot Tip: Be Creative
There are a variety of basic exercises that add a bit of difficulty to them when a medicine ball is added. Try body squats, push-ups, and lunges with a medicine ball, or just be creative and add one to another bodyweight exercise.
Sit-ups
Medicine ball sit-ups are one of the best exercises for your core. This workout is great for developing strength in your triceps and shoulders, as well. These can be done on the ground or on equipment benches, like a sit-up bench. Sit-ups work best with a partner, but if you don’t have one, do this exercise by throwing the ball against a wall. To do this exercise:
- Start in a sit-up position (it’s often easiest to get into position with the ball already in your hands). When on the ground, lie on your back with your knees bent and your feet roughly one foot away from your buttocks. When on a sit-up bench, lay your back flat on the bench and rest your feet against the bar or bend your knees to keep your feet on the frame of the bench.
- Bend your arms and bring the ball to your chest.
- Raise your body and arms, sitting up and keeping the ball at your chest.
- When you reach the top of your sit-up, throw the ball. If you have a partner, he or she will catch if. Otherwise, bounce it off of a wall.
- Catch the ball on the rebound and place it close to your chest again.
- Lower your body into the original position.
- Repeat this motion 10-50 times for one set. Complete 1-5 sets.
Get with the Program
Work these exercises into your regular training routine to take your core strength to the next level. Not only will these exercises make you physically stronger, but they will also help prevent against injuries to your core and other parts of your body. Don’t forget to try other exercises for your core using other equipment, such as free weights, cables, and more. But for now, get out and grab a medicine ball!
