“Medicine ball” evokes thoughts of either: a) a hospital fundraiser, or b) a spherical piece of exercise equipment that weighs as much as a baby elephant, often with cotton batting peeking from the seams.
Neither is necessarily an appropriate interpretation these days. While there are still some of these leathery leviathans inhabiting the sweat-encrusted corners of old boxing gyms, the modern version is not only colorful but also downright user-friendly.
Today’s medicine balls are made of easy-grip rubbery materials and are filled with either gel (and don’t bounce) or air (and do bounce). Some are even fitted with a cord through the middle so the ball can be swung; others are designed with handles for gripping. They are readily available in lighter weights for easier use by adolescents, seniors and those in rehabilitation.
Medicine balls can be swung side- to-side, over and under, and in chopping motions. They can be tossed overhead to a wall, partner or to bounce-back equipment. And with no moving parts, they are simple to use, portable and will endure for decades.
Coaches and strength-training specialists have been incorporating medicine balls into their athletes’ workouts for decades. They are now key components of functional training in the general population.
Background
Strength training is important for muscle and bone strength, especially as we age. But workouts that focus on lifting in one static direction, the primary purview of most machines, are not that helpful when it comes to maintaining full functionality in our daily lives.
We also need workouts akin to our normal movements. These include:
Working through multiple planes (left-right, front-back, upper-lower) that improve core strength.
Developing explosive power (which helps us respond quickly and effectively to stimuli).
Maintaining flexibility (which helps us move unharmed in all directions).
Increasing endurance (which helps us keep on keeping on).
Improving balance (without which we fall over).
Where most weight-lifting exercise routines focus on training isolated muscle groups, functional training integrates moves we do unconsciously and puts them together into a more multidimensional workout. By working out in multiple planes, we are more likely to remain injury-free during daily chores and activities.
Grocery shopping, for example, involves reaching for items on shelves (flexibility), lifting heavier items into a cart (core strength), stretching on tippy-toes for the last sale item on the top shelf (balance), doing all of this after a long day at work (endurance), and heaving all of the bags from a cart into the trunk of the car (explosive power).
A golf swing involves twisting (core), a fast follow-through (explosive power and flexibility), shifting weight from foot-
to-foot (balance), and the ability to get around 18 holes with all that equipment (endurance).
We all know someone whose back “went out” when reaching into a cupboard or when golfing after a few weeks of inactivity.
Getting started
It is very important to be confident in the knowledge of your own physiology, capabilities, and limitations before just picking up a piece of equipment and swinging it around. Classes are fun and inexpensive, but before jumping into one that uses weighted paraphernalia of any kind, learn proper use from a certified fitness trainer or other exercise specialist.
A beginner should use a ball light enough to control and while maintaining good body posture, so a 2- to 5-pound ball works well. As core strength progresses, moving up to an 8-, 10-, 12- and even a 15-pound ball is not uncommon. Many gyms have a variety of options, from balls that are easier to hold because they are designed with handles or are softer because they are filled with gel. These are excellent options for people with arthritis in their hands.
Medicine balls are amazingly versatile and can revolutionize your exercise routine. Here are some ways to make them work for you:
Hold one while squatting or lunging. Start with eight to 10 repetitions and progress to 15-20 repetitions.
Once this is easy to perform, progress to the next level and hold the ball overhead with both hands. Or, if you feel ready to advance even further, with one hand. You now have a whole new leg routine.
Work your abdominal muscles by tossing the ball side-to-side with a partner; toss it between you as you simultaneously perform crunches on a Fitball. Start with 10-12 repetitions using a lighter ball (2 to 5 pounds) and progress to 20 repetitions. Once you can do 20 repetitions, choose a heavier ball (8 to 10 pounds), drop back to 10-12 repetitions and work up to 20 repetitions.
Exercise the arms and shoulders with an overhead pass using two arms, then with one arm.
Imitate the movements made by the athletes in the sports you enjoy (rotation, twisting, lunging, throwing, squatting or any combination of these moves) with the medicine ball to add some variety and fun to your next workout.
For example, if you like to play baseball, use a small, lighter ball and practice throwing it, as if from the outfield, against a wall, bounce-back equipment or to a partner. If basketball is your game, pretend to shoot baskets with a 5-pound ball for a few minutes and see how much stronger your game becomes. Golfers usually benefit from improving torque. Swinging a medicine ball through a normal golf swing can help with this.
The basic moves
Let’s break down each of these moves and see how they are done. All of these exercises assume good back stability. People with back injuries or osteoporosis should not perform weighted torso flexion without proper oversight from a medical professional.
Torso Swing. Stand with legs a bit wider than the hips and hold the medicine ball at rib-cage level. Keeping your feet loose on the ground, slowly twist left and right. Make this move more difficult by holding the ball farther away from the body.
The Chop. Using the same stance, hold the ball over the left shoulder and rotate it across the body to below the right hip. Repeat several times, then switch to the other side.
Under and Over. With a slightly wider stance and keeping the ball about 6-8 inches from the chest, swing the ball gently between the legs and then overhead.
Chest Pass. Hold the ball at chest level and push the ball forcefully to a partner or against a wall.
Linda J. Buch is a certified fitness trainer in Denver and co-author of “The Commercial Break Workout.” Write her at LJBalance@aol.com
Books on balls
“Strength Ball Training,” by Lorne Goldenberg and Peter Twist (Human Kinetics, 2002, $17.95)
“The Great Medicine Ball Handbook,” by Michael Jespersen and Andre Noel Potvin (Productive Fitness, 2001. $8.95)
Modern medicine
Two other kinds of medicine balls are taking over gyms these days:
Kettleballs resemble a small cannonball with a handle.
Clubbells look like bowling pins.
As with standard medicine balls, some one-on-one training is advisable. Each of these items has a different center of gravity and different “modus operandi.” So that you do not tempt injury, spend some time learning the proper use of these very different pieces of equipment.
