Medicine ball is a universal equipment: at home and in the gym, for sports and physical therapy, fitness and martial arts

Nowadays, every person strives to lead a healthy lifestyle and keep himself in good physical shape. You don't have to be an athlete to do this. It is enough to devote some free time to exercise. You can use any sports equipment, including the simplest and most accessible ones, which include a medicine ball (from the English word Medicine ball). Its use not only helps you quickly and effectively lose extra pounds, but also strengthens all muscle groups. He helps in the rehabilitation of injured athletes.

Medicine ball - what is it?

Three thousand years ago, Persian and Greek warriors conducted endurance training using special devices in the form of animal skins filled with sand.

Ancient sources indicate that the Greek physician Hippocrates recommended that his patients restore health through exercises with leather stuffed bags.

They were thrown, pushed away from themselves, rotated, thrown, simply lifted, squats, bends and lunges were done with them.

In the modern world, these simulators have significantly changed their appearance while maintaining functionality. Most medicine balls are made in the form of a dense rubber ball with a non-slip surface. In its functionality it resembles dumbbells. Internal fillers are used mainly as weights, which prevent the ball from bouncing off the surface.

What types of medicine balls are there? There are a lot of types, depending on the manufacturer and what they are needed for. Products are available in various shapes and shades, expensive and budget, as well as in different sizes. This unique exercise machine is widely used both for fitness classes and for physical training at home.

Factories mainly produce inexpensive and compact models from 1 to 10 kg, with or without handles, horns. Men work out with heavier equipment, women prefer to use balls with a volume of no more than two kilograms for warming up. The presence of a handle on the ball makes it very similar to a classic weight.

Today, the scope of use of a sports simulator is quite diverse:

1. Used for cardio training.
2. Helps to lose extra pounds, pump up the muscles of the arms, legs, back, buttocks and abdomen.
3. Strengthens the musculoskeletal system.
4. Helps older people recover from injuries, as it does not negatively affect joints and ligaments and prevents their damage.
5. Used for sports activities with teenagers and children.
6. Provides an opportunity to develop coordination, balance, agility, and strength.

Functional

This sports equipment is truly multifunctional. Its application is suitable for:

• improving endurance;
• development of explosive strength;
• reducing the risk of injury;
• improving the athletic form of non-professional athletes;
• development of speed, strength;
• development of coordination, balance;
• losing weight;
• gaining muscle mass;
• recovery from injuries.

It can replace equipment such as dumbbells or kettlebells in a set of free weight exercises. In addition, the medicine ball can be thrown and caught, which is not always safe with weights. Its storage does not require a large area, but it will add variety to your workouts and make them more effective, which is very important at home. Thus, the scope of application of the medicine ball is quite extensive - for home training, fitness, crossfit, athletics, and most types of martial arts.

How to choose the right model

As soon as there is a desire to purchase such a simulator, a lot of questions arise: which company’s product is better to choose, from what material, what is the optimal size and weight, where to buy? The best manufacturers offer a huge selection of popular models at different prices. But before making a final decision, you need to read the recommendations of experts, carefully study the characteristics and functions of the product, pay attention to reviews, ratings, and review the proposed options.

According to buyers, it does not matter how much the exercise machine costs or what its brand is. Sometimes the price depends on the popularity of the models. However, the selection criteria must be different. What should you pay special attention to in order to avoid mistakes when choosing? Let's look at the main indicators:

It is also worth keeping in mind that balls come in the following types:

1. Made from PVC. Metal shavings act as filler. Can also be filled with sand.
2. Upholstery material – leatherette, filling – rubber crumb. Removable upholstery allows you to replace the filling with a new one, reduce or increase the volume of the product.
3. With gel filler. Area of ​​application: throws.
4. Exercise machine equipped with handles. It is highly durable, the upholstery is rubber, the volume is from 1 to 10 kg. Used instead of weights or dumbbells, it perfectly pumps up muscles.

Which equipment is better to buy depends on a person’s preferences and his desire to maintain a healthy lifestyle. The best exercise machines are expensive, they are branded, as they are made by the world’s best manufacturing companies, which constantly introduce their fans to new products, make ratings of quality products, and give purchasing advice.

You can buy the medicine ball you like at specialized retail outlets, or order the product online in an online store. But first, it is advisable to familiarize yourself with the advantages and disadvantages of the projectile, pay attention to customer reviews and make the right decision.

Who Can Benefit from Using a Medicine Ball?

Anyone looking to exercise or rehabilitate from an injury can benefit from this simple yet versatile fitness tool. It is designed to help physically tone and strengthen every muscle in the body and can be used extensively for several applications by athletes and physical therapy patients.

To increase strength and strength, heavier balls can be used to help increase arm/upper body strength as well as improve and strengthen body muscle stability. This is done by participating in throwing and catching drills with a partner, and by performing a powerful and explosive throw and releasing movement that allows the person to push and feel the weighted ball.

Using a medicine ball can help project and increase force in every plane of motion of the body, be it front to back, side to side, or rotational motion. Research has shown that medicine balls may offer better improvements to upper body training than standard weight training.

For rehabilitation purposes, the patient may be advanced through various weights and sizes of medicine balls. Rehabilitation training can begin with patients using a softball-sized medicine ball weighing as little as 500 grams and increase in weight and size up to a 22-kg weight and volleyball-sized medicine ball.

For those looking to improve their reflexes and hand-eye coordination, a lighter, more bouncy medicine ball will work best when thrown against a wall or hard surface, catching the rebound with just your hands rather than your body. Heavier balls should be thrown and caught by the entire body, absorbing and redirecting weight to help increase body stability and strength of all muscles.

How to make a ball yourself

For athletes, it is better to purchase high-quality equipment from a global brand in a specialized sports store, where the average price is quite significant. If we are talking about the physical development of a baby at home, or restoration of limb functions in an elderly person, then you can make a small ball with your own hands. It can be used for morning exercises or during games. The main tasks of the simulator:

• develop the child’s physical abilities;
• strengthen muscles;
• improve motor skills and abilities;
• cultivate patience and perseverance;
• increase stamina and mood.

There is nothing difficult about making a medicine ball. First you need to acquire the following tools and materials:

• scissors;
• sewing machine;
• strong threads;
• a needle;
• chalk or soap for drawing patterns;
• raincoat fabric of different shades;
• padding polyester;
• pattern.

Below are step-by-step instructions for making a medicine ball:

1. We take the pattern, lay it out on the fabric, and trace it. In this case, it is advisable to make two parts of different colors.
2. Place the pieces with right sides facing each other.
3. We sew the seams on a sewing machine, leaving some free space (a hole of about 5 - 7 cm).
4. Turns the workpiece inside out.
5. Stuffs the resulting product with padding polyester through the hole left.
6. Take a needle and thread of a suitable color and sew up the hole by hand.
7. The ball is ready to use.

Scope of application of such a simulator for children:

• throws with the right and left hands over long distances;
• hitting the target or basket;
• collecting in a bucket (whoever is larger);
• as a developing game - collecting balls by color (for example, separately red, yellow, green);
• use in relay races by preschool children;
• for mastering simple mathematical operations (addition, subtraction);
• for orientation in size, shape, for comparative purposes.

It is best to use raincoat fabric when making balls of small diameter. It is easy to wash and dries well. Exercise machines can be made of any diameter, volume and color. Do not stuff them too tightly to avoid the possibility of injury to various parts of the body when hit at close range. This is especially true for the face and head.

What is a medicine ball and how is it used?

A medicine ball, also known as a training ball or fitness ball, is used for strength training and as a physical rehabilitation tool. In sports and exercise, the medicine ball is used more for functional training than specific muscle training.

Functional training involves engaging multiple muscle groups while enhancing the body's natural movements. Using a weighted medicine ball helps improve the overall fitness, coordination and strength of athletes and those who use the ball and incorporate it into their standard exercise routines such as lunges, squats and obliques.

Various weighted balls are also used in physical therapy rehabilitation to help the patient safely participate in slow or high speed exercise. This should help strengthen damaged muscles and increase range of motion and flexibility for a patient recovering from injury or surgery.

Exercises with a medicine ball

If you visit a sports complex, the trainer will select the appropriate option for you, tell you what exercises should be done with a medicine ball, and monitor their implementation. But if you don’t have a lot of free time and you have to do health improvement at home, then there are several simple exercises that even an unprepared person can master. They will help develop speed, strength, endurance, and agility. They can be done to rhythmic music. A standard workout contains the following exercises:

1. We sit on our knees, our back is straight. We take the ball in our hands and lift it above our heads. We try to move our arms back as much as possible.
2. The ball is in your hands outstretched in front of you. In this case, the elbows are slightly bent. Using springy movements, we try to reach the back with the ball.
3. We take the exercise machine by the handle and try to hold it as long as possible with our arm extended forward. We change hands one by one.
4. We sit on one knee, stretching the other leg to the side. The ball is in the raised hand. We bend towards the extended leg, then in the opposite direction.
5. Lie on your back, place the apparatus between your ankles. Raise your legs to a height of 25-30 cm from the floor and try to keep them in this state for as long as possible.
6. Using a medicine ball to support your arms, do a few push-ups.

It is possible to get a positive result only if you perform each exercise at least 10 – 12 times in a row.

Slamball.

Slamball is also a heavy ball, heavier than medicine balls, its weight can reach up to 18 kg. The peculiarity and advantage of slamball is that when it hits the floor, it does not bounce back. It is used when it is necessary for the ball to remain where it was thrown: not to bounce or roll away. The most common exercise is throwing the ball from behind the head with force to the floor. All energy, all power is extinguished on the surface. If you do the same with a medicine ball, then when it bounces it can hit you in the face. Martial arts athletes will appreciate the simulator, as it allows you to simulate throwing an imaginary opponent through the body.

Rating of the best medicine balls for 2022

Rubber

Record Medicine Ball

Training with its use develops endurance, dynamic flexibility, and functional strength. Doesn't bounce off the floor. The product is available in diameters from 12 to 20 cm and volumes from 1 to 6 kg. The material is durable rubber, sand is used as a filler.

Pricing policy – ​​from 440 rubles. up to 1200 rub.

Record Medicine Ball

Advantages:

• good quality;
• comfortable;
• pleasant to the touch;
• variety of shades: green, blue, red, orange, black.

Flaws:

• not identified.

SOFT WEIGHT BALL

A good option for strength training. It develops endurance and coordination well, strengthens the muscles of the body. Widely used in fitness training, therapeutic exercises, aerobics, and rehabilitation after injuries. Volume – 1 kg, diameter – from 11 to 14 cm, does not jump. Made in three colors - orange, blue, green. The material of manufacture is high-strength rubber, the filler is sand.

Price – 450 rubles.

SOFT WEIGHT BALL

Advantages:

• qualitative;
• reliable;
• comfortable;
• It has a nipple, thanks to which, using a needle, you can independently change the elasticity and diameter of the product.

Flaws:

• not identified.

Medicine Ball Zelart

A textured hard sports equipment, the weight of which is distributed evenly, since there is no sand inside that can change the center of gravity. Used in training for any sport. It is called: functional or weighted. Made from thick rubber. Trains strength, endurance, builds muscle mass. Available in several variations:

• 19-centimeter diameter, volume from 1 to 2 kg;
• 23-centimeter diameter, volume from 3 to 5 kg;
• 28.6 cm in diameter with a weight of 6 to 10 kg.

Cost - depending on the dimensions, ranges from 1,500 rubles to 5,000 rubles.

Medicine Ball Zelart

Advantages:

• non-slip surface;
• comfortable;
• long service life.

Flaws:

• none.

SLAM BALL

Used for striking training. The rubber upper has enviable wear resistance. It does not bounce off the floor as it is filled with sand. Designed for exercises based on throwing a ball on the floor. You can do squats, push-ups, and lunges with it. Used for training the upper shoulder girdle, abs, buttocks, and quadriceps. It comes in three shades - black, gray, blue. Weight varies from 2 to 12 kg, diameter – 23 cm.

Price – from 1800 to 3500 rubles.

SLAM BALL

Advantages:

• non-slip surface;
• easy to clean and wash;
• wear-resistant coating;
• convenient.

Flaws:

• not detected.

SlamBall embossed Power System

It features a flexible and thick surface with a relief pattern. The surface is high-strength rubber. There are no jumping qualities. Filler – sand. Mainly used for throwing on the floor. You can do push-ups, lunges, and squats with it. Trains the buttocks, abs, shoulder girdle. Available in black. Diameter – 23 cm, weight – 10 kg.

Price – 2200 rubles.

SlamBall embossed Power System

Advantages:

• high quality;
• excellent wear resistance;
• convenient;
• good combination of price and quality;
• easy to clean.

Flaws:

• no significant ones.

PVC

Sportko

An excellent exercise machine for getting yourself into proper physical shape at home. It is used by both professional athletes and beginners with zero level of training. The weight of the product is from 5 to 8 kg. The material of manufacture is high quality PVC, the ball is stuffed with rubber crumbs. Available in three colors - blue, red and black.

Cost – 1700 rubles.

Sportko PVC medicine ball

Advantages:

• comfortable;
• reliable;
• practical;
• helps recover from injuries;
• small size.

Flaws:

• not identified.

Boyko Sport

An excellent exercise machine for beginner athletes and for those who want to lose weight. Mainly used by women for home workouts and for fitness and aerobics. Product weight – 1 kg, diameter – 14 cm. Made of PVC boat fabric with a density of 1000 g/sq.m. The filler is rubber crumb or textile flap.

Price – 770 rubles.

Boyko Sport medicine ball

Advantages:

• practical;
• convenient;
• multifunctional;
• pleasant to the touch.

Flaws:

• not identified.

LiveUp Soft Weight ball

A soft stuffed ball that is used primarily for rehabilitation purposes after injuries. It can also be used in aerobics and strength training. It helps to diversify exercises, making them more effective. A gentle load allows beginning athletes to get in good physical shape. Elderly people, children, and women enjoy working with him. Main purpose: strengthens muscles throughout the body, develops endurance and coordination. Made of polyvinyl chloride, filled with sand, weighs 3 kg with a diameter of 10 cm.

Cost – 770 rubles.

Medicine ball soft 3 kg

Advantages:

• good quality;
• practical;
• multifunctional;
• pleasant to the touch;
• affordable price.

Flaws:

• no significant ones have been identified.

Leather or leatherette

MATSA ME-0241-4

The medicine ball is produced in weights of 2, 3 and 4 kg, with a diameter of 20 cm, and red and black color. The upper is made of genuine leather, sand is used as a filler. An excellent weighting material for many types of sports exercises. Promotes not only pumping up muscle mass, but also rehabilitation after injuries.

Cost - from 1600 to 2500 rubles.

MATSA ME-0241-4

Advantages:

• excellent quality;
• long service life;
• washes well;
• easy to use;
• reliable

Flaws:

• significant ones were not noticed.

Greenhill

Leather product from the famous manufacturer of sports equipment Green Hill. Produced in several variations: 2, 3, 4, 5, 6 kg. Filler – rubber crumb. High quality product, made of durable environmentally friendly leather. Used to train the shoulder girdle and pump up the abs.

Price – 3500 rubles.

Medicine ball, 5 kg Green Hill

Advantages:

• excellent quality;
• good execution;
• reliability.

Flaws:

• not installed.

Sportko

The well-known manufacturer of sports training equipment Sportko produces high-quality and high-strength medicine balls made of leather weighing from 1 to 8 kg, with a diameter of 17 to 26 cm, respectively. Rubber crumbs are used as filler. A multifunctional ball allows you to strengthen the muscles of the whole body, quickly recover from injuries, significantly lose weight and get in shape. Can be used by both beginners and sports professionals.

Cost – from 420 rubles.

medball real leather Sportko

Advantages:

• good quality;
• comfortable;
• effective;
• with a long service life.

Flaws:

• none.

Gel filled

When choosing a product, you need to pay attention not only to the appearance and manufacturer, but also to the features of the filler. In addition to sawdust and sand, modern models contain a special gel. It has a significant cost, since its creation is an expensive process. But products with such a filler are very reliable, since gel leakage through the seams, due to its high density, is almost impossible. A high-quality projectile with a gel filler weighing 2 kg will cost an average of about 3,000 rubles.

Reebok RE-20121

The kilogram projectile is especially popular when conducting fitness and aerobics classes, as well as for cyclic and functional training. It is used both at home and in group classes. Made of cast rubber, non-slip surface. The color is exclusively yellow.

Price – 3200 rubles.

Medicine ball Reebok (Reebok) - Weight 1 kg, yellow

Advantages:

• practical;
• convenient;
• safe;
• multifunctional.

Flaws:

• significant cost;
• 1 year warranty.

Reebok RAB 40121MG

Widely used in group aerobics, fitness classes, and individual programs to restore partially lost mobility of the limbs. Weight – 1 kg, filler – high-quality gel, color – solid red.

Cost – 3450 rubles.

Reebok RAB 40121MG

Advantages:

• the surface does not slip;
• great for weight training;
• high quality material;
• reliable;
• durable.

Flaws:

• no significant ones were identified.

ADIDAS ADBL 10414

An excellent tool for pumping up the muscles of the whole body and for rehabilitation after injuries. It can be used by both professional athletes and beginners, as well as the elderly. Made from cast rubber weighing from 3 to 8 kg. Suitable for personal and group training.

The average price is 7300 rubles.

Medicine ball Adidas 8kg ADBL-10414

Advantages:

• High-strength material is used for manufacturing;
• convenient;
• reliable;
• with a long service life;
• non-slip surface.

Flaws:

• costs too much.

RISING (9 kg)

Used to improve coordination and agility, develop speed and strength qualities. Despite the gentle training regimen, the results are excellent: coordination improves, body flexibility develops, muscles are toned, joints work better. The material of manufacture is waterproof polyurethane, the color range is varied, depending on the weight of the product. This specimen is black and orange.

Price – 5400 rubles.

RISING (9 kg)

Advantages:

• non-slip surface;
• water resistance;
• does not bounce off the floor;
• absorbs shock;
• long service life;
• excellent quality;
• reliability.

Flaws:

• no significant ones were identified.

Tunturi Medicine Ball 5 kg

A unique simulator for fitness and strength exercises. Made from high strength rubber. Projectile diameter – 23 cm, weight – 5 kg. Used to pump up body muscles, restore lost limb functions, and rehabilitate after severe injury.

Cost – 5350 rubles.

Tunturi Medicine Ball 5 kg

Advantages:

• good combination of price and quality;
• durability;
• reliability;
• convenience.

Flaws:

• short warranty period of 1 year.

Shells with handles

Exercise machines of this type are usually spherical in shape and are available in several varieties:

• with rope;
• with two handles;
• with one handle.

Balls are used as weights for exercises that involve swinging your arms or for throwing. They are usually produced in small sizes and weights (from 1 to 5 kg). They don't bounce off the floor. Traction exercises are performed using equipment equipped with two or one handle. A convenient and compact exercise machine makes it possible to develop strength, strengthen muscles, and benefit health.

Record Medicine Boll FI-5111-5

A projectile weighing 5 kg with a diameter of 27.5 cm, black and purple in color, with two handles, is made of rubber. Sand acts as a filler. It is used for aerobics, strength exercises, boxing, and various martial arts. Suitable for both individual and group lessons. Fulfills not only sports goals, but also solves health problems: restores coordination, flexibility, strength, develops endurance, trains muscles.

Price – 4600 rubles.

Record Medicine Boll FI-5111-5

Advantages:

• made of high quality rubber;
• reliable;
• the handles are comfortable to grip;
• cast structure;
• The presence of a flat side makes it possible to do exercises on the floor.

Flaws:

• no significant ones were identified.

Zelart FI-5111-7

Product with two handles weighing 7 kg, diameter 27.5 cm, black and green. Filler – sand. With his participation, a variety of functional training and martial arts are conducted. It is considered an excellent exercise machine for the muscles of the core, upper shoulder girdle, and abs. It helps develop endurance, speed, strength. It is held with both hands during push-ups, lunges, turns, and throws.

Cost – 5700 rubles.

Zelart FI-5111-7

Advantages:

• good quality;
• durability;
• convenience;
• practicality;
• reliability.

Flaws:

• none.

Medicine Ball PZ-FI-5111-8

Good quality Chinese product weighing 8 kg, diameter 27.5 cm, black and red, manufacturer – Zelart. Made of high quality rubber, filled with sand. The main purpose is for fitness and crossfit. It impresses with its convenience and brightness; it’s good for training and getting healthy. The presence of a handle classifies it as a multifunctional fitness equipment. Used for strength exercises, aerobics, and martial arts. Various exercises with his participation help develop strength, endurance, flexibility, and reaction. Used for rotational movements, throws, turns and lunges. An ideal device for plyometric exercises and training stabilizer muscles.

Price – 6900 rubles.

Medicine Ball PZ-FI-5111-8

Advantages:

• cast base;
• increased strength;
• durability;
• cleans and washes well;
• handles are comfortable to grip;
• excellent combination of price and quality.

Flaws:

• no significant ones have been identified.

Criterias of choice

Which medicine ball is better to buy? Important parameters need to be taken into account:

• weight and size;
• design;
• shell material;
• filler;
• types of exercises.

Weight and size

It is quite difficult for a beginner to determine the optimal weight of a product. You should not strive for the most difficult one, because there is a risk of losing control of the apparatus and sacrificing the technique of performing the exercise. Definitely, the choice of beginners is the easiest medicine ball. The load can be gradually increased with a large number of approaches, and only then buy a ball with more weight.

When it comes to size, you need to consider the type of exercise. Having the ability to absorb the force of an impact and not bounce off the surface, it is voluminous and more suitable for throwing exercises. For a complex aimed at developing balance, you should select a medicine ball of a smaller size, because it plays the role of a support, and the load depends on its diameter. The difficulty of the exercise is proportional to the size of the apparatus.

Design

Kinds:

• round, without handles;
• with one handle;
• with two handles;
• with cuff.

If we talk about versatility, then this includes a round medicine ball. It can be used for most exercises. Medicine balls with handles are suitable for pulling exercises and are an excellent substitute for kettlebells. But in cases where it is necessary to roll a projectile, they are not suitable. Medicine balls with cuffs act as weights for the arms or legs; the projectile itself is small in size.

Shell material

High-quality durable materials protect the projectile from ruptures during training. This is especially true when a heavy medicine ball hits the floor and walls, for example, during CrossFit training. Here you just need the most durable shell material - leather or PVC fabric. In addition, these materials do not slip, and this property will allow you to hold a heavy projectile even with sweaty and wet hands. For lighter training with a light medicine ball, it is permissible to use any material - rubber, vinyl, natural or artificial leather, PVC. If the option is not a solid shell, but sewn from “petals”, it is necessary to pay attention to the quality of the thread for stitching - it should be reinforced threads, and a double seam is preferable.

Filler

In addition to the function of weighting, the filler performs the task of absorbing the force of an impact and preventing the exercise machine from bouncing off the surface. Such medicine balls are filled with rubber crumbs, sand, and metal granules. The product itself holds its shape well and is wear-resistant. However, the most durable are solid rubber shells.

Types of exercises

1. Basic and isolating exercises – a small medicine ball is used as a weighting agent.
2. Throwing balls are a “non-bouncing” heavy large medicine ball that effectively absorbs the force of an impact.
3. Functional - the medicine ball, which acts as a support, must be non-slip. With a ball of small diameter, the difficulty of performing the exercise increases.
4. Traction - a projectile with one or two handles that replaces a weight.

Where are weighted medicine balls used?

Medicine balls have been used for years in gyms to help improve the strength, coordination and strength of the body's muscles, especially increasing strength in the arms and legs. Professional boxers have used medicine balls to help with their explosive punching power and to simulate a body blow thrown by an opponent when someone throws a weighted medicine ball onto the boxer's stomach from various heights.

Physical therapy clinics and sports medicine facilities also use various weights and sizes of medicine balls to help patients recover through specific movements and training routines.