Medicine Ball
Add Power, Coordination and Functional Movement to Your Home Gym
The medicine ball is one of the oldest fitness tools in existence and it's still around for good reason. It's equally useful for beginners finding their feet with free weights and for advanced athletes developing explosive power. All you need is the ball and your body.
Medicine balls come in various weights and sizes, from small lightweight balls with handles for single-hand exercises to large heavy balls for power and strength training.
Why the medicine ball is worth having
If you're new to resistance training, a medicine ball helps you get comfortable with free-weight movements while also improving balance, coordination and core stability. The weight is manageable, the movements are natural and the learning curve is gentle.
If you have experience with strength training and want to add a dimension of functional movement and power, a medicine ball does this brilliantly. Most medicine ball exercises promote full-body movements using multiple muscle groups simultaneously rather than isolated single-muscle exercises. That's the kind of training that makes you stronger in daily life, not just in the gym.
Choosing the right medicine ball
For beginners and general fitness
A handheld ball weighing 2 to 6 kilograms will provide a challenging enough workout that tests your balance and coordination. The movement of the exercise combined with the weight of the ball is sufficient to build strength and skill. Progress to a heavier ball as you get stronger.
For experienced trainees
If you want to add power development to your training, a larger and heavier ball is the right choice. I recommend having three balls if you enjoy using this tool regularly: a lightweight ball for handheld exercises, a medium ball for making exercises more challenging and a heavier ball for building power and strength.
The slam ball
The slam ball, also called a dead ball, is specifically designed for throwing exercises. Made from harder, more robust rubber, it can withstand high-impact contact with hard surfaces without bouncing or rolling away.
The ball slam exercise is a personal favourite for both its conditioning effect and its stress-relieving properties. Hold the slam ball overhead with both hands, then launch it to the ground with maximum force. Pick it up, reset and repeat. It's explosive, functional and genuinely satisfying. Five rounds of 10 to 15 reps is a serious conditioning workout.
Health should feel like your best life, not a break from it.
Marco ☕
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About Me I'm Marco Asnicar, personal trainer, nutrition coach and founder of Vitality Marco. I didn't discover the Mediterranean method. I grew up living it, shaped by Italian roots, real food and movement as a natural part of daily life. I coach men and women aged 35 to 55 to do the same. No restriction. No fads. No giving up the life you love. Just a way of eating and living that genuinely feels good and gets better every year. Want to know more about my story and approach? Read my full About Me page → |