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Not all gym tools are created equal. Medicine balls--while sometimes viewed as toys for trainers and their clients to play with--can actually be used for some surprisingly effective and unique training techniques. Medicine balls by nature, are fantastic for athletes since you can simulate many of the same natural movements and actions that they perform in their sport, but with the added resistance provided by the weighted ball. You can use medicine balls to increase twisting and rotational power, perfect training for swinging a baseball bat, or improving punching power during MMA/boxing, or for various smaller movements you’ll see in other sports. They’re fabulous for core strengthening, since some of the most important functions of your core are stability and resisting movements. You can also use medicine balls with plyometric and explosive exercises, which can help build what is called ballistic muscle – you focus on activating your fast-twitch motor units to encourage muscle growth.

 

Below are 10 great exercises that utilize the power and versatility of medicine balls.

 

1. Medicine Ball Crossover Push-ups - You can do the boring typical push-ups with your hands on top of the medicine ball, or you can do these fun guys. You start in a push-up position with one hand on the ball and the other on the ground, push up, then proceed to both hands on the ball for a push-up. Then, move the other hand to the ground on the other side of the ball to do another push-up, moving back and forth until you can't take the searing pain in your limbs any longer.

 

2. Tornado Throw / Ball Smash - You start with the ball held over your head, and proceed to slam it down into the ground as hard as you can, letting it bounce before catching it or picking it up and doing it again. If you time the bounces correctly and catch the ball mid-bounce, you can string these together in a fluid motion to create a very good cardio workout.

 

3. Russian Twists or Twist Hand-Offs - Russian twists are performed in a sit-up position, but instead of sitting up and down and hinging at your hips, you rotate your torso back and forth while holding a medicine ball to add resistance. You need a partner for the twist hand-off, but you can stand (or sit) back to back, and as you rotate back and forth (similar to the Russian twist), you hand the ball off--going back and forth in a circle. You can do a variation where one partner stands behind the other, taking the ball on one side and passing it right back on the other side as the working partner twists back and forth--but honestly, where's the fun in that?

 

4. Medicine Ball Drop / Throw - You'll need a partner for this one too. Lie down in a prone position and have your partner stand over you above your head. Your partner will hold the ball over your chest and drop it, where you will catch it and explosively throw the ball back up to your partner. You can go for speed or increase the size and weight of the ball to focus on power, and you can also have your partner stand on a bench or box to increase the distance you have to throw the ball.

 

5. Twisting Pike - Lie on the ground in a prone position, with your legs straight up in the air and the ball held between your feet. You can either sit up and take the ball with your hands (returning to your back before sitting back up to replace the ball), or you can add some extra challenge by alternating--doing it with one arm at a time.

 

6. Vertical Chops / Swings - These may look silly and draw a lot of stares, but they make for a fantastic cardio workout. The vertical chop goes from over your head to down between your legs, with the ball passing through your legs to slightly behind you and under your butt, and back up over your head. You can create variation by swinging to the outside of your legs with a wood-chop style swing. Add weight or go for controlled speed to increase the intensity, but make sure to keep the integrity in your back throughout the motion so you don't lose control.

 

7. The Scoop Toss - Facing away from the wall, squat down and then explode up, launching the ball back over your head into the wall. If you use proper spacing, the ball should bounce and roll right back between your legs and you should be able to pick the ball right back up and string these together.

 

8. Chest Passes - Kevin Love of the NBA Minnesota Timberwolves used to make Sportscenter highlight reels when he was at UCLA with phenomenal crosscourt chest passes. You can increase the distance of your chest passes by throwing the medicine ball into a wall using the same motion. Just make sure to leave enough space between you and the wall so it doesn't hit you on the rebound!

 

9. Medicine Ball Squats - Hold the ball against your chest, either hugging it or gripping it with a Zercher squat grip, and squat down like a normal body squat. You can add jumps to work on explosiveness.

 

10. Dead Man Ball Throw - Start lying in a prone position flat on the ground, with your arms stretched out over your head while holding the ball. Sit up and launch the ball over your feet into the wall, or you can add a cardio aspect by retrieving the ball as quickly as possible.

 

You might have to search around to find a gym with medicine balls that will allow you to abuse the walls, but the results you’ll get will make it all worth it. Integrate these exercises into your current routines or create a whole separate medicine ball workout to reap the benefits!

 

Max Aita – An accomplished and active Olympic style weightlifter from Montana, Max is a strength coach at the California Strength Academy. After studying under Ivan Abadzhiev, the famous Bulgarian strength coach, Max secured the job at the California Strength Academy and currently runs the athletic training program at the academy working with athletes from prep to pro. Max can be reached at mazaita@californiastrength.com.