Fun with a medicine ball

pdellorto · Post by **pdellorto** » Sat Dec 08, 2007 3:16 am

So I popped into the local sports store here looking to see how overpriced stretch bands or tubing was. Lo and behold I found they had three 3kg medicine balls on sale for 80% off, or about $5 each (yeah, things are that expensive here). Volleyball sized, rubber-like exterior.

So I got one.

What can I do with it? By myself, of course.

My ideas so far are:

- pushups with one hand on the ball.
- two-handed pushups gripping the ball.
- wallball shots if I can find a good target. If only Japan had basketball hoops.
- squeezing between my knees when I do hip stability work.
- v-ups and leg raises with resistance.
- throwing and catching the ball.
- isometric holds at arm's length.
- maybe ball slams...it's pretty sturdy and bounces pretty well.

I suppose I can do my old T'ai Chi Chuan drills holding the ball, too, but at only 3kg this isn't going to be a challenge to any of my muscles.

Clearly, a lot of goofy fun to be had with a medicine ball. But is there a good guide to things to do with one? I've been googling but haven't turned up anything comprehensive (or which has more ideas than I had one the ride home from the store).

Is it worth getting another? There are two more, if I act quickly.

Peter

Post by **stuward** » Sat Dec 08, 2007 8:16 am

I have one of those at home too. I bought it in a blowout sale like you did. My kids like throwing it at each other. I've tried all the things on your list. Taking it outdoors at throwing it for height was fun. Mostly it gathers dust. I wish it was a lot heavier.

Stu

pdellorto · Post by **pdellorto** » Sat Dec 08, 2007 9:44 am

I had a leather one about 9-10# back in the states, I never used it. But that one would deform easily and stay in the "new" shape, so I couldn't use it for anything except throwing...it wouldn't bounce, hard to hold, etc. So I gave to a friend.

But nowadays I work out differently...it's been fun all day for pushups. I'm just hoping to figure out more uses for it. Can't play Hooverball by myself...

Onlyethic · Post by **Onlyethic** » Sat Dec 08, 2007 10:15 am

I used to use a ball roughly that size for ab slams. I'd lie down on my back with knees up, abs tensed. Hold the ball above your abs at arm's length and then throw it down onto your abs.

I'd do a set straight down, then one at an angle to the right then left side.

I did this basically to simulate getting punched in the abs which, as you probably know from fighting experience, conditions the abs in a way that is different from most other ab exercises.

Not sure how much good this does but it's worth a try.

Post by **TimD** » Sat Dec 08, 2007 10:23 am

Moved to the tous section. You could also try wood choppers. Two hands, put the ball down to your right foot, whip it up overhead on your left side. I've been doing those with a maddox for rotational stff. I would also imagine you could do most 2 KB or 2 handed KB moves with it as well.
Tim

pdellorto · Post by **pdellorto** » Sun Dec 09, 2007 6:48 pm

Thanks guys. I'll try those. I will keep looking for a good "medicine ball workout" page. There must be someone who loves them and has a lot of exercises.

I figure I will get enough use of it to justify its low price.

pdellorto · Post by **pdellorto** » Thu Dec 20, 2007 3:32 am

I found a medicine ball workout article, figured I'd share:

http://www.elitefts.com/documents/balls.htm

It's by Mike Robertson.

Hope that helps,

Peter

Post by **TimD** » Thu Dec 20, 2007 10:51 am

Tks PDell, got that tagged and bagged into favs
Tim