Medicine Ball

10 exercises

A medicine ball is a weighted ball, usually 2–10 kg, that you can hold, pass, throw or slam. It is ideal for building explosive power and core strength through rotational throws, slams and wall balls.

SmallSpace needed

Budget

✓Home friendly

Best for

Abs Obliques Shoulders Chest Full Body

Benefits

Develops explosive power that carries over to sports.
Rotational throws build a strong, athletic core and obliques.
Fun, dynamic moves that double as intense cardio.

Beginner advice

Start with about 3–6 kg for men and 2–4 kg for women for throws and twists; heavier balls suit slams and carries. Pick a dead-bounce slam ball if you plan to slam it, and a soft wall ball or rubber ball for wall throws and partner passes.

Safety

Only slam balls that are designed for it, make sure the area and ceiling are clear, and keep your back neutral when you pick the ball up.