Why Medicine Ball Is So Popular With Athletes?

The other names for this ball are exercise ball, gym ball, stability ball, fitness ball, fit ball, therapy ball, balance ball or medicine ball. The exercises with this ball are known by different names as exercise ball exercises, fitnessball exercises, fitnessball workouts, medicine ball exercise, etc. The size and weight make the medicine ball the ideal piece of exercise equipment for people of all ages and fitness levels. 

Medicine balls are available in various weights and styles...

The other names for this ball are exercise ball, gym ball, stability ball, fitness ball, fit ball, therapy ball, balance ball or medicine ball. The exercises with this ball are known by different names as exercise ball exercises, fitnessball exercises, fitnessball workoutgs, medicine ball exercise, etc. The size and weight make the medicine ball the ideal piece of exercise equipment for people of all ages and fitness levels. 

Medicine balls are available in various weights and sizes, perfect for all ages and fitness levels.

The medicine ball is used to develop different forms of strength, such as, eccentric strength and concentric strength. Concentric strength is used when throwing a medicine ball, pushing a medicine ball or pressing a medicine ball. Eccentric strength is used to catch a medicine ball and slow it down.

These general medicine ball drills develop strength and power throughout the torso, laying the foundation for the future use of specific medicine ball drills. Likewise, bench-press strength advanced by 23 % for the weight-trained athletes but inched upward by just 9 per cent for medicine-ball users.


Weight training proved to be far superior to medicine ball workouts, both in terms of bench-press power and throwing speed. Weight-trained athletes upgraded their baseball throwing velocity by 4.1 per cent, while medicine-ball men enhanced throwing by a statistically insignificant 1.6 percent. Control individuals also failed to improve their throwing.

Many weight-training group work out twice a week, utilizing barbell bench press and barbell pullover exercises. For the first four weeks, weight trainers completed three sets of eight- to 10-repetition max exercise per workout for both the bench presses and barbell pullovers (in other words, they used weights which could be lifted only eight to 10 times per set). For the final four weeks, employ three sets of six- to eight-RM for each exercise. All weights were lifted in a slow, controlled manner - not explosively. Medicine-ball, weight-trained, and control athletes all participated in their regular baseball workouts during the eight-week period. After eight weeks, all athletes were tested for maximal baseball throwing velocity and bench-press strength.

When you activate your II-B fibers with this explosive medicine-ball workout, you'll see big gains in strength, size and speed. The medicine ball will help you achieve fitness that emphasizes not just strength, but also explosive power, core stability and split-second responses.

Damian@ufitnhealthy 

Core Fitness With Crossfit Wall Balls

One of the popular exercises used in Crossfit(r) is 'Wall Balls'. Wall Balls are both very simple and crazy hard. Wall Balls are a full body weight bearing exercise and are great for rapidly strengthening the core muscles of the abdomen and lower back while improving overall conditioning. They are also plyometric (more on that later). While no doubt previously done informally by many, Crossfit seems the first to have formalized it as an exercise sequence.

In sports such as basketball or lacrosse wall balls are traditionally a series of drills done against a wall. Here they are done with a definite Crossfit burnout (metabolic overload) twist. The Crossfit idea of a Wall Ball is to throw a medicine ball upwards against a wall, catch it in a squat position and then explosively spring back out of the squat throwing the ball back up. Then squat catch, spring up and throw, squat catch, spring up and throw - and repeat sequence as many times as specified.

Medicine ball training is one of the oldest forms of strength and conditioning training. A medicine ball is a weighted ball and is traditionally roughly the diameter of the shoulders - 14 inches. Medicine balls were a staple of 18th and 19th century English gyms and early references to Persian wrestlers training with sand filled bladders date back almost 3000 years.

To do a Wall Ball start out facing the wall about 12-18 inches back. The throwing motion is much like basketball - start out by sinking down and keep your elbows down with the ball held evenly close to the chest. Unlike basketball, you descend all the way into a squat position, and then explode into a throw. It is important to do a full squat - your rear should hit a medicine ball if one was placed on the floor behind you. Whether you take one breath per throw or two, breathe deeply and calmly, synchronizing your breath with the throws. Keep your movements even and smooth on both the ascent and descent.

The extension of the leg muscles as you catch and sink into the squat, then their rapid contraction with the throw is the plyometric part. Plyometric exercises are designed to develop and increase muscle power. Plyometrics emphasize the rapid stretch of a muscle followed by a rapid shortening of the same muscle. Simple bouncing jumps are a good example. Like the Crossfit-style squat-thruster, the Wall Ball is basically a squat-push press combination done continuously with a light weight as a plyometric exercise.

In Crossfit workouts Wall Balls are often done as part of a couplet or triplet series along with sit-ups, pull-ups, or some Olympic lift such as push-press in a 21-15-9 sequence. For example a triplet of 21 Wall Balls followed by 21 pull-ups and 21 weighted push-presses, 15 Wall Balls, 15 pull-ups, 15 weighted push presses, and finally 9 Wall Balls, pull-ups, and weighted push presses.

Originally the goal was to throw the medicine ball up 8-9 feet, but with the advent of the Crossfit games the standard became 10 feet for men and 8 feet for women. The usual specified Rx weight ("Rx" is short for 'as prescribed' in Crossfit terms) is a 20lbs for men and 14lbs for women. You often now find lines at these heights scribed on the walls of Crossfit gyms. Check out your local one and see..!

  CrossFit is a registered trademark of CrossFit, Inc.

Source : John Harker / Ezine

The Medicine-Ball Clean

Joe Manganiello's Fitness Tips

In addition to winning both popular and critical praise as the star of True Blood and Magic Mike, Joe Manganiello has become known around the world for his incredible physique. Now, from the man that director Steven Soderbergh called “walking CGI,” comes the cutting-edge guide to achieving the perfect body and raising your overall quality of life. Check Out Joe's Fitness Tips

25 Must-Try Medicine Ball Exercises

Time to get schweddy with some balls! Medicine balls, that is. Available in varying sizes and weights (some up to 150 pounds!), these weighted spheres can help improve muscular power and sports performance . The balls can be thrown and caught (don’t try that with a dumbbell!) making for explosive medicine ball movements that can improve overall athletic ability .
Plus, they’re super old school. Hippocrates used sand-filled animal skin pouches to help patients recover from injuries almost 2,000 years ago (clearly he was on to something). When choosing a weight, pick a ball that’s heavy enough to slow the motion (slower than if you weren’t using any weight at all), but not so heavy that control, accuracy, or range of motion take a hit (or the poor guy next to you).
Reps and sets will depend on intensity and fitness levels, so for most of these moves, we recommend aiming for three sets of 10-20 reps with good form. For those more focused on power and speed performance, switch it up with 3-5 sets of 3-5 reps (applying max force and max speed into every repetition ). Of utmost importance: Be aware of your surroundings. These balls can be a weapon of sorts, so pay close attention to the people (and pricey equipment) around you. Alright then, let’s go balls to the wall.

Full Body

  1. Rock and Roll Up: This one is a toughie at first to coordinate, but hits all the major muscle groups in one powerful move (byahh!). Lie down, back to the mat, with knees bent. Hold a medicine ball on the ground with arms fully extended overhead. Pull the knees into the chest, preparing to use the weight of the ball (and the strength of your core!) to help catapult you to a controlled squat position, then standing. Next, slowly lower back into a squat, and ease back to the floor, butt first before lying back down. Don’t get too comfy though: The goal is to rock and roll for 10-12 reps.

2. Lunge With Twist: Come on baby, let’s do the twist! Engage that core, standing hip width apart with shoulders relaxed. Holding a medicine ball a few inches in front of the chest, step forward into a lunge with the right leg. (Safety first! Keep the knee from sliding forward past the toes.) Get deep into that lunge, making sure the front thigh is parallel with the floor, then with extended arms, reach the medicine ball to the right, rotating the torso at the same time. Maintain the lunge and return to center. Come to standing, then lunge with the other leg (and rotate to the left this time). These can be done in place, or moving forward as walking lunges. Do the twist for 10-12 reps per side.

3. Lunge With Overhead Press: Stand with the feet together, holding a lightweight medicine ball in front of the chest in both hands. Lift the right foot off the floor, bending the knee, and hold this position for one count before stepping forward into a lunge. With the bodyweight shifting to the right leg, reach the medicine ball straight overhead (try to avoid pulling a matrix move). While still in the lunge, pull the ball back to the chest, and bring the front leg back to the starting position. Lunge for 10 reps per leg.

4. Squat Press and Throw: Heels grounded, come to a squat position (as if sitting in an invisible chair). Drive through the heels to jump, and throw the ball straight up as high as possible — then get the hell out of the way! (a quick step back should do the trick). Let the ball drop to the ground. Press it out for 10-15 reps.

5. Reverse Swing: This move could be as disastrous as throwing a bowling ball the wrong way, so read carefully. Stand with the feet hip-width apart. Hold a medicine ball directly in front of the chest, with the elbows pointing down toward the floor. Lower into a squat, keeping the back flat, and head facing forward. Reach the medicine ball back between the legs. Ready for the fun part? Explosively swing the ball up overhead to the point that it reaches behind the head and neck (just don’t throw it backward!). Keep the abs contracted as the ankles, knees, and hips extend. Bonus: Throw the ball to the ground (and watch out for your face!). Ball so hard for 10-12 reps.  

Legs & Glutes

 6. Reaching Romanian Deadlift: This one takes balance, and a little breathing room to fully extend. Stand on the right leg, with a medicine ball in both hands. Bend the right knee slightly, and hinge forward at the hips, extending the left leg straight back (and for an extra challenge, extending the arms overhead). Feel like a ninja? Check! The body should now form a straight line that’s perpendicular with the standing leg. Return the extended leg to the floor, and repeat for 10-12 reps, then switch legs.

7. Step Jump: Hold a medicine ball to the heart, and never let go (Jack), while straddling the middle of a low bench or step (make sure it’s sturdy!). Drop into a squat until the tush makes contact with the bench. Stand about six inches from a low bench or platform, and jump up onto it so the feet land in a natural, wide stance.. Carefully jump back down to the start position. Jump up for 10-12 reps.

8. Circle Squat: Stand holding a medicine ball at the right hip. Circle the ball overhead toward the left, while stepping out the left leg to into a squat (just like a sumo wrestler). Circle the ball all the way to the right side of the body, while still in the squat, then step the feet back together, and circle the ball back to the right. Repeat 8-10 times through, then switch directions.

9. Single-Leg Squat: Stand with feet hip-width apart, knees slightly bent. Lift the right foot off the ground and extend it forward. Hold a medicine ball in front of the bellybutton. Lower the body into a squat position, sitting back into an imaginary chair with the knees safely positioned over the feet. Return to start position, and switch legs. That’s one rep. Get your squat on for 10-12 more.

10. Single-Leg Butt Lift: We’re warning you, this one really puts on a show. Lie on your back and place the sole of the right foot onto the medicine ball. Thrust the hips to the sky (very Jane Fonda-esque) with the left leg straight in the air, with all your weight supported by the right foot and the shoulders. Hold for one count, then slowly return to the start position with the butt on the matt, and repeat for 10-12 reps on each side.
 

Chest and Back

11. Medicine Ball Push-Up: Drop down and get ballsy. Starting in a traditional push-up position, toes tucked under, place your palms on the medicine ball, and shift your bodyweight forward until in plank position. Keeping the core tight, and the head aligned with the spine, slowly lower the chest toward the ball (woof!) until it nearly touches, keeping the elbows pinned tightly at your sides. Finish the move by pressing upward through the arms until they’re fully extended. Need an adjustment? Pop the knees on the mat and push it real good for 10-12 reps.

12. Weighted Superman: Lie face down on the mat with arms stretched out in front, holding onto a lightweight medicine ball (try starting with 4-6 lbs). Slowly raise the arms and legs up as high as possible, engaging the back muscles. Hold the position at the top for a few counts, all the while pretending you have a cape around your neck. Lower the body back down to the mat and repeat for 12-15 reps.

13. Lying Chest Toss: Since two balls are better than one, this move enlists a pair. Lie face up on a stability ball with the head and shoulder blades resting on the ball’s center, and knees bent at a 90-degree angle (the torso should be parallel to the floor). Keeping the neck in a neutral position (not straining forward or hanging back), hold a medicine ball with both hands just above the chest, with the elbows bent and pointed out to the sides. Push the ball out, in line with the chest, (like a classic chest pass) and toss it straight up toward the ceiling. Be extra careful not to toss the ball too hard. (Just remember: What goes up must come down.) Repeat for 12-15 reps.

14. Rolling Push-Up: If 9th Grade phys ed is in the past, then you know what push-ups are all about. Adding in a medicine ball quickly morphs the upper body-blaster into an even more challenging move. Get into high-plank with a medicine ball under one hand, and lower the chest toward the floor to perform a push-up. Return to high-plank and roll the ball to the other hand. Roll out 8-10 reps, or as many as possible maintaining good form.

15. Wall Pass: Find the nearest med ball-safe wall (when in doubt, always ask the gym’s staff which areas are fair game). Stand about 3-4 feet in front of it, holding a lightweight medicine ball with both hands. Get into an athletic stance, with a slight bend in the knees, and the core engaged. Bring the ball to the chest, and firmly throw it at the wall (get that aggression out!), and catch the ball on its return. Your mission: Balls to the wall for 12-15 reps — without taking off another gym goer’s head.

 

Shoulders and Arms

 

16. Ball Fly: This can get a little tricky as far as balancing goes, but we promise you’ll look like a total champ once you’ve got it down. Lie face up on a stability ball with the neck and shoulder blades resting on the ball’s center, and knees bent at a 90-degree angle (torso parallel to the floor). Now it’s time to really put on a show: With the abs engaged and hips raised, extend the arms, holding a lightweight medicine ball to the ceiling. Shift the ball to the left hand, and slowly lower the ball until the left arm is parallel with the floor (maintain a slight bend in the elbow). Bring the ball back to the center and shift the ball to the right hand (do the same thing on this side) to complete one rep. Repeat for 8-10 reps to really feel the burn. 17. Shoulder Press: This move is one of the easiest for beginners, but can be amped up with a heavier ball. Hold a medicine ball at the chest (about an inch away, right in front of the sternum). Extend the arms to the ceiling, reaching the ball overhead, and slowly lower the ball back to the start position. Easy peasy, right? Press it out for 12-15 reps.
18. Figure 8: This is totally like ribbon dancing, just probably not as graceful. Stand with feet about shoulder-width apart. Hold onto a medicine ball with both hands to one side of the head, with arms fully extended. Slowly move the medicine ball in a fluid, controlled motion, forming the figure 8. Repeat 8-10 reps through clockwise, then switch directions. This one can be deceivingly tiring, so try it with a lighter ball first.
19. Triceps Extension: Stand in a comfortable stance, or sit tall in a chair, with the core engaged. Hold a medicine ball in both hands with the arms extended overhead, inner arms grazing the ears (resist the urge to lurch the arms forward and make an elephant noise). Next, bend the elbows, lowering the ball behind the head until the arms form a 45-degree angle (or as far as feels comfortable). Squeeze the triceps to straighten the arms, bringing the ball back to the starting position. Pump out 12-15 reps.
20. Bicep Curl: Stand with feet shoulder-width apart, holding the med ball in both hands at the chest. Keeping the elbows close to the body, lower the ball toward the ground until the arms are fully extended. Then curl the ball back up to the chest. Lower the arms back to the starting position. Curl for 12-15 reps — just never at the squat rack.

Core

21. V-Up: How To: Lie flat on your back, legs extended (but try not to snooze on the mat). Reach the arms overhead—à la first thing in the morning stretch—with a medicine ball in both hands. Engage the core to lift the hands and feet simultaneously so the body forms a  “V” position. At the top of the “V,” pass the ball from the hands to the feet. Squeeze the ball between your sneaks, and slowly lower the arms and legs back down to the floor. Return to the “V,” and pass the ball back to the hands. That’s one rep. Wipe the sweat from your brow. Repeat for 8-10 more.
22. Overhead Slam: Stand with your feet shoulder-width apart, and knees slightly bent. Hold a medicine ball in both hands, and lift it overhead. Then bend at the hips (slightly hinging forward), careful not to arch the back, and slam the ball on the ground directly in front. Ask fellow gym-goers nicely if it’s OK to slam on. And don’t slam toooo hard (control is key). Retrieve the ball and keep at it for 10-12 reps.
23. Straight-Leg Sit-Ups: Ready to take the standard sit-ups up a notch? Lie flat, back to the mat, with a medicine ball in both hands. Extend the arms straight so the ball is directly above the hips. While keeping the legs together, raise them directly over the hips to the ceiling (so the body forms a giant “L”).  With control, return to the start position and bust out 12-15 reps.
24. Hay Bailer: Kneel on the right knee, (with the left foot back, toes curled under) to form a 90-degree angle. Hold a medicine ball in both hands close to the body while keeping the torso tight, and perpendicular to the floor. Bring the medicine ball toward the right hip, while keeping the rest of the body forward, then transfer it diagonally up and across the body (Think: John Travolta in Saturday Night Fever). Hold this position for one count before returning to the start position. Repeat the movement in the opposite direction with the right foot forward. (Pro tip: The more the arms are extended, the harder the move is). Bail that hay for 12-15 reps.
25. Toe Touch: Touching your toes just got even trickier. Lie on the floor, holding a medicine ball in both hands. Extend the arms overhead, with shoulders back and down to the mat. While keeping the legs together, raise them directly over the hips to the ceiling (so the body forms a giant “L”). Next, bring the ball overhead (keep the neck in a neutral position throughout), and reach it as close to the toes as possible. Crunch the upper body to the toes for 12-15 reps.

Source http://greatist.com/fitness/25-must-try-medicine-ball-exercises