Medicine balls are weighted fitness balls used in strength training and physical therapy. They come in various sizes and some have handles for a close grip, allowing for a wider range of exercises. They can be thrown to work multiple muscles and are useful for resistance training in floor exercises. Dual-grip medicine balls increase exercise options and require core muscle stabilization. They are commonly used in physical therapy for core stabilization.
Medicine balls are fitness balls of various weights, typically ranging from 2 to 20 pounds (about .9 to 9.1 kilograms), used in strength training workouts and sometimes in physical therapy. A medicine ball is generally about the size of the chest, although they are available in a variety of sizes. Some medicine balls are produced with one or two handles that allow for a close grip instead of the open grip required for exercising with a regular medicine ball. These handled balls allow for a rocking motion giving the athlete the option to perform exercises similar to those performed with kettlebells. A medicine ball with two handles is known as a dual grip medicine ball and allows the user to perform strength training exercises with both hands.
Unlike traditional strength training weights such as barbells and barbells, medicine balls allow for a variety of exercises such as pulling and rolling. Medicine balls can be thrown back and forth between two people to work a wide range of muscles, both through the pushing motion of the throw and the stabilizing motion of the catch. Throwing a medicine ball works your core muscles, chest, legs, and arms. The ball’s round shape makes it useful for adding resistance to floor exercises, including sit-ups and push-up variations.
A double grip medicine ball increases the number of exercises that can be performed. The double grip allows the ball to be held in front of the chest to increase resistance during squats and for lunge and squat exercises. Also, a double-grip medicine ball works well for shoulder presses and cutting exercises that require the grip of both hands.
The handles add the rocking component to the range of exercises one can perform with a regular medicine ball. These handles, either one or both handles of a dual-grip medicine ball, are either permanently attached to the ball or removable for a more versatile ball that can function as both a regular and a handled ball. The swinging action allowed with handles adds to the wide range of muscles that are targeted for ball-based physical exercises. Core muscle stabilization is required for proper ball swing, and as a result, medicine balls are commonly used in physical therapy rehabilitation that calls for core stabilization.
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