Medicine Ball
“Med ball” is commonly understood as shorthand for “medicine ball,” which is typically used for strength training and is often weighted. On the other hand, terms like “exercise ball” and “fitness ball” usually refer to “stability balls,” which are ‘larger, lighter’ and used primarily for core stability and balance work. Clarifying the ‘weight, size and intended use’ is essential to avoid any confusion between these different types of balls.
Medicine balls are “weighted spheres” used to add resistance during dynamic exercises. They promote functional strength by incorporating movements that require ‘balance, coordination, and control.’ Unlike some free weight exercises that focus more on isolated muscle work, medicine ball workouts tend to involve multi-planar movements — such as throwing, catching, twisting, and turning — that “mimic real-world activities” and engage multiple muscle groups throughout a full range of motion.
There are many different “sizes and types” of medicine balls. Medicine balls are available in a range of sizes (from the size of a baseball to a basketball) and weights (from 1 kg to over 10 kg [2 to 22 lbs]). The diameter of medicine balls typically ranges from ‘10 inches (25 cm) to 16 inches (40 cm),’ depending on their ‘weight, material, and intended use.’
While traditional medicine balls are round, specialized versions exist in shapes like footballs (American football), designed for sport-specific training to mimic the ‘movements and handling’ of actual sports equipment.
Many “medicine balls” feature ‘single or double’ handles to enhance grip during exercises like “slams, throws, or carries,” allowing for a wider range of movements and targeting different muscle groups.
Some models include “ropes or straps” for dynamic exercises (e.g., rotational throws, swinging motions). These are less common but available in certain fitness brands (e.g., Rage Fitness Ballistic Ball).
Many medicine balls are made of rubber, which provides ‘durability and a grippy surface.’ Rubber is especially useful for exercises where the ball needs to bounce (e.g., wall ball throws, rebounding slams). Other materials include ‘leather, vinyl, or nylon,’ but these are typically used for non-bouncing applications (e.g., slam balls, dead-ball exercises).
Example, if you’re throwing against a wall (e.g., CrossFit wall ball), a rubber-coated ball is better for controlled rebounds. For “partner drills or catching exercises,” a non-bouncing leather/nylon ball is safer and more comfortable.
Which medicine ball is best to use?
Your age, gender, level of “strength and fitness,” and the kind of activity you do will all play a role. The sizes of medicine balls vary from one pound to more than twenty pounds. Generally speaking, the medicine ball should have enough weight to slow motion without compromising ‘control, accuracy, or range of motion’ throughout the workout. The ball is considered excessively heavy if, at the end of your workout, you lose control.
For a comparable strength training activity, the medicine ball weight should likewise be between ‘30 and 50 percent’ of the ‘one-repetition maximum’ (1RM). E.g., 100lb bench press → 30–50lb medicine ball. Prioritize form and speed over maximal weight. Lower-end percentages (30–40%) are better for speed/power; higher-end (40–50%) for strength/hypertrophy.
A 1RM is indeed the maximum weight you can lift for ‘one full repetition’ of an exercise. If your 1RM is 25 pounds, the weight for hypertrophy (8–12 reps) should typically fall within 65–85% of your 1RM (≈16–21 pounds for a 25-pound 1RM).
Lower weights (4–10 lbs): Suitable for dynamic, explosive “tossing” exercises (e.g., medicine ball slams, rotational throws) where ‘control and speed’ are prioritized. Mid-weights (8–15 lbs): Appropriate for many ‘abdominal exercises’ (e.g., weighted Russian twists, crunches) to add resistance without compromising form. Heavier weights: Ideal for lower-body exercises (e.g., squats, deadlifts, lunges), as the “glutes, quads, and hamstrings” are larger muscle groups that require more resistance.
Which medicine ball for what?
Here’s a comprehensive list of medicine ball exercises paired with the appropriate type of medicine ball:
Standard Medicine Ball (Rubber/leather, 4–12 lbs, often bounce-friendly):
- Russian Twists– Hold the ball during rotational core movements.
- Oblique twists – Sit on the floor, lean back slightly, and ‘rotate the ball side-to-side’ while holding it at chest level.
- Sit-Ups with Pass– Pass the ball from hands to feet during sit-ups.
- Squat to Press– Hold the ball at chest level, squat, then press overhead.
- Lunges with Rotation– Hold the ball and twist torso during lunges.
- V-Ups– Hold the ball while performing V-sit core exercises.
- Push-Ups (Single-Arm)– Place one hand on the ball for instability.
- Woodchoppers– Swing the ball diagonally (high to low) for oblique work.
- Seated Chest Passes– Sit and throw the ball to a partner.
- Around-the-World Passes– Circle the ball around the waist or legs.
- Soccer Throw-Ins– Mimic soccer throws for shoulder strength.
- Overhead Crunch – Extend the ball overhead as you crunch to engage deeper core muscles.
- Twisting Crunch – Rotate the ball toward your knees (alternating sides) for oblique activation.
Slam Ball (Non-bounce, 10–30 lbs, durable for ground impact):
- Medicine Ball Slams– Slam the ball downward explosively.
- Rotational Slams– Slam the ball diagonally or sideways.
- Squat Slams– Squat, then slam the ball between your legs.
- Overhead Slams– Throw the ball overhead into the ground.
- Deadball Over Bar– Slam the ball over a raised object (e.g., plyo box).
Wall Ball (Textured surface, 14–20 lbs, designed for wall throws):
- Wall Ball Shots – Squat and throw the ball upward against a wall.
- Wall Ball Cleans – Catch the ball from the wall and pull it to the rack position.
Medicine Ball with Handles (Built-in grips for dynamic movements):
- Rotational Throws – Use handles for explosive rotational tosses.
- Overhead Throws – Throw the ball forward or backward using handles.
- Squat and Toss – Toss the ball forward/upward after a squat.
Soft Medicine Ball (e.g., Dynamax) (Soft texture, lightweight, 6–12 lbs):
- Partner Reaction Drills – Toss/catch unpredictably with a partner.
- Chest Passes – Throw the ball to a partner at chest height.
- Overhead Passes – Throw the ball overhead in pairs.
Heavy Medicine Ball (15–50 lbs, for strength training):
- Bear Hug Squats – Hold the ball tightly while squatting.
- Deadlift to Chest Pass – Deadlift the ball, then throw it to a partner.
- Shoulder Carries – Carry the ball overhead or on the shoulder for distance.
Small Medicine Ball (2–6 lbs, lightweight for speed/agility):
- Speed Passes – Rapid throws against a wall or partner.
- Agility Juggling – Toss and catch while moving.
- Single-Leg V-Ups – Hold the ball overhead as you perform the V-up, reaching it toward your raised foot.
- Figure Eights – Hold the ball with both hands and trace figure-eight shapes around your ‘knees, ankles, or waist.’
History -
Here’s a detailed timeline and key figures in the history of medicine balls:
| Version | Event | Key Figures | Significance |
|---|---|---|---|
| Ancient Greece (6th Century BCE) | Milo of Croton’s progressive resistance training | Milo of Croton | Legendary wrestler who carried a growing calf daily, inspiring the principle of progressive overload — a foundational concept for weighted training tools like medicine balls. |
| Ancient Persia (circa 500 BCE) | Use of heavy objects in Zurkhaneh (House of Strength) | Persian wrestlers and athletes | Early adoption of weighted stones or sand-filled bladders for strength training in ritualized physical culture. |
| Ancient Greece (circa 400 BCE) | Hippocrates’ “animal skin balls” | Hippocrates | Filled animal skins used for rehabilitation, resembling early medicine balls. |
| Roman Empire (c. A.D. 130–200) | Galen prescribes weighted balls for therapy | Claudius Galen | First documented use of weighted balls (sphaera) for therapeutic exercise, targeting muscle balance and recovery. |
| Renaissance (Late 16th Century) | Scholarly revival of ancient exercise practices | Hieronymus Mercurialis | In De Arte Gymnastica (1569), Mercurialis systematized ancient Greek/Roman exercises, including ball work, as part of medical rehabilitation. |
| 19th Century (Late 1800s) | Revival in strength training and organized fitness | William Muldoon, Robert J. Roberts | Muldoon popularized medicine balls in the U.S.; Roberts (YMCA) standardized their use in fitness programs. |
| Late 19th/Early 20th Century | Scientific integration into physical education | Dr. Dudley Allen Sargent | Harvard’s pioneering physical educator incorporated medicine balls into structured exercise programs, blending strength training with academic rigor. |
| Early 20th Century (1920s) | Integration into boxing training | Jack Dempsey | Medicine balls used for core strength and conditioning in boxing. |
| Mid-20th Century (1950s) | Adoption in physical therapy | Dr. Arthur Steindler, therapists | Formalized rehabilitation applications for mobility and muscle recovery. |
| Mid-20th Century (1950s–2000s) | Mainstream fitness popularization | Jack LaLanne | Fitness TV pioneer used medicine balls in broadcasts, making them accessible to households and linking them to overall wellness. |
| Late 20th Century (1980s–1990s) | Material innovations | Fitness manufacturers | Shift to “rubber, vinyl, and synthetic materials” for safety and versatility. |
| 21st Century (2000s–Present) | CrossFit and functional training boom | Greg Glassman (CrossFit founder) | Central role in high-intensity functional training (e.g., wall balls). |
Note: Before beginning any medicine ball fitness ‘regimen or routine,’ always get your doctor’s approval.
^^^ the aforesaid data came from:
- files.eric.ed.gov/fulltext/EJ794471.pdf
- cisat.jmu.edu/kin/emc/documents/Medicine%20Ball.pdf
- uaex.uada.edu/life-skills-wellness/health/docs/Medicine%20Ball%20FS.pdf
- theleanberets.com/wp-content/uploads/2017/02/2002-The-Medicine-Ball-THOMAS.pdf
- etc.
That’s all friends.
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