by Shawn Longmore |
Last Updated: August 12, 2021 What's In This Post?
Why Train with Medicine Balls?
Medicine balls are excellent for conditioning but also great for improving technique. So it doesn’t matter if you’re looking to lose weight or improve your physical condition; look no further than the medicine ball. It’s one of my favorite tools to use during workouts because many exercises can be done without extra equipment.
Personally, I used them for several years, and they were a vital part of my training program and anyone who trained with me. For example, while training as a kickboxer, I loved getting out the medicine ball and running through different workout routines the trainer created.
Medicine balls are an excellent addition to boxing and MMA training programs. Great for targeting the shoulders, hips, obliques, legs, calves, chest, and back muscles. They don’t require too much space are great for brief or fast workouts.
I wrote this article to help other boxers and mixed martial artists find medicine balls and put together workouts to help them get in shape for their next fight.
Top Five Medicine Balls for Fighters
Below are my top five picks to help fighters improve overall performance or change their regular gym routine. No weights needed, just pick up one of these balls and get busy!
CanDo Dual-Handle Medicine Ball
With a hard outer shell and bright neon vinyl, this medicine ball is what every fighter needs for developing strength and endurance.
It features two handles on each side that allow you to perform over 20 different exercises with ease. In addition, it comes in several sizes so you can choose the right one for your height and weight. This medicine ball has become an absolute favorite in my personal training.
It is a high-performance ball and has a comfortable grip that fits both big and small hands. In addition, its unique dual handle design allows for an easy transition between exercises without the ball rolling away or slipping out of my hands. Overall, it’s an excellent investment for any serious person training for a fight.
- Ideal for abdominal training, rotational movement and strength training
- Easy to grip with one or two hands
- Handles enable wide ranges of movements
- Weighs 12 pounds
Yes4All
Excellent addition to any serious fighter’s gym bag. It comes in several different sizes and has a 5-year warranty. It’s ideal for building strength and endurance training and improving skills in striking, kicking, leaping, and tackling.
While martial artists primarily use it, athletic trainers also recommend it to clients who want to lose weight or tone up for the season. It’s a high-quality ball at a great price!
Soft Medicine Ball/Wall Medicine Ball for Full Body Workout and Strength Exercise.
- TEXTURED ANTI SLIP SURFACE - Durable textured synthetic leather shell makes it easier for you to get a firm grip on the ball.
- HEAVY DUTY DOUBLE STITCHED SEAMS - Soft cotton batting with crisscross tie laces for safe throwing and catching and securing the inner weight The durable commercial-grade wall ball is built to last through rigorous workouts.
Day 1 Fitness Weighted Slam Ball
This medicine ball is exceptionally durable. It’s an excellent buy for people who are looking to build muscle and strength.
It comes in several different sizes, from 10 to 50-pound options. This is ideal for experienced fighters who want to improve their overall performance or take it to the next level. Slam balls are great and can be used in many different exercises.
They are also great for conditioning and toning muscles. Overall, it’s a great addition to any fighter’s gym bag!
With a thick outer shell that absorbs multiple impacts, slamming or throwing this handheld ball against walls or the ground forces you to utilize more energy and force, resulting in more calorie burning and endurance.
ProsourceFit Slam
Another great ball with a textured grip for excellent control. The unique shape allows for easy training and provides different exercise options. This medicine ball comes in several different sizes, so you can choose the right one to fit your physique and workout plan!
It’s an excellent addition to boxing gyms, MMA training camps, or kickboxing studios.
- TEXTURED GRIP - A robust tire tread surface gives you a sturdy grip during intense workouts to prevent the heavy gym ball from slipping through your hands
- DURABLE – A supple rubber shell absorbs impact and holds up through the toughest workouts so you can slam your way to a more fit body
- NO BOUNCING – Deadweight design is perfect for forceful slams without the heavy medicine ball bouncing back or rolling for better control and safety
Garage Fit Soft Wall Ball
This medicine ball is durable and will last you for years of workouts. You can use it to improve your martial arts and combat sports performance or work your way up from a beginner to an advanced level.
It’s affordable and an excellent choice for people who are just getting started or want to learn proper techniques before moving on to a harder ball.
It also comes in several sizes, so you can choose the perfect fit for your height and weight! Overall, it’s an excellent buy for amateur or professional boxers and mixed martial artists.
- GRIP ENHANCING CONSTRUCTION: Unlike rubber exercise balls, the Garage fit wall ball features a uniquely stitched design and PVC material that is made to enhance your grip.
- IMPACT-ABSORBING: In order to minimize injuries, these perfectly balanced soft medicine balls are designed to absorb impact, thereby minimizing the risk of injury in case you miss a catch.
- HIGHLY DURABLE: Each ball has been individually stitched with the highest attention to detail to ensure that it does not fall apart even under extreme circumstances.
Budget-Friendly Picks
There are some great options under $30 if your budget is tight or you’re just looking to save some money. I’ve provided two budget-friendly options below to get you started.
STRPRETTY BASIC medicine ball
I’ve owned this ball and the Champion Sports Medicine Ball. I can say that Champion’s medicine ball is of better quality but more expensive.
This ball is lighter and is a great starter medicine ball. It’s less durable than the Champion Sports Medicine Ball. Still, I believe it will last you quite a while especially considering the price point. If you’re looking to save some cash to level up your strength training and fight game, this medicine ball can’t be beaten!
This medicine ball is perfect for strength training and crossfit workouts. The rough surface of the ball makes it easier to catch when there sweat on your hands or the surface of the ball.
TRX Training Slam Ball
This high-quality training ball has very positive reviews on Amazon. It has a durable outer shell made of rubber that is textured for better grip. The ball is available in 6, 8, and 15-pound options for less than $30.
The TRX Slam Ball features a rugged, textured surface that provides easy gripping and helps you keep a sure handle on the ball. Designed to survive your toughest workouts, the TRX Slam Ball features a thick, ultra-durable rubber shell that absorbs impact from every core-strengthening dead bounce.
Recommended Best Choice
Garage Fit Soft Wall Ball
I chose this ball as the best overall based on its durability and affordability. Additionally, its high-quality construction makes it an excellent choice for mixed martial artists of all skill levels.
I like the soft outside and firm inside. The texture of the outer covering is perfect for an excellent grip and doesn’t wear down quickly from high-intensity workouts.
- GRIP ENHANCING CONSTRUCTION: Unlike rubber exercise balls, the Garage fit wall ball features a uniquely stitched design and PVC material that is made to enhance your grip.
- IMPACT-ABSORBING: In order to minimize injuries, these perfectly balanced soft medicine balls are designed to absorb impact, thereby minimizing the risk of injury in case you miss a catch.
- HIGHLY DURABLE: Each ball has been individually stitched with the highest attention to detail to ensure that it does not fall apart even under extreme circumstances.
What Makes a Great Medicine Ball?
When I look at buying one for my workouts, I try to focus on durability and grip. It should consist of a durable shell and be easy to grip and use in various exercises. Another significant consideration is the cost. It should be affordable for people of all budgets.
Are Slam Balls Different from Medicine Balls?
Yes, they are different. A slam ball is a weighted ball that you can throw against a wall and use for punishing exercises. I’m sure this will be the subject of another article!
My trainer would make me lay on my back, hold my feet 6 to 8 inches off the ground then throw this ball at my stomach to strengthen my abs. Then, of course, I had to throw the ball back to him as soon as it hit my stomach. And depending on his mood, this could go on for 50 to 100 hits, and if I let my feet touch the ground, he would start counting from zero. After that, we would slip on the boxing gloves and spar for a few hours. Ahhh, the good times!
How to Pick the Best Medicine Ball for Fighters
Type
They come in two different types: weighted and non-weighted. It’s important to note which one you’re looking for when you’re ready to buy.
Rim
What type of Rim does it have? This refers to the different thicknesses which will help you keep a tight grip while doing an exercise or performing plyometrics.
Weight
Different companies have different medicine ball weight levels, so you need to determine which ones are best for your workout or fitness routine.
Many people decide not to get a weighted medicine ball because they think the weights will be too heavy for them. In fact, many weighted medicine balls on the market are equivalent in weight to a basketball.
If you want a lighter option, then consider getting a non-weighted one. It’s still great for building strength and endurance, as well as improving your performance in martial arts and combat sports. I have both a weighted and non-weighted ball myself. When I want to focus more on cardio, I use a lighter one, and when I need to get strong, I go with the heavier option.
Material
The cover can be soft or hard, depending on what you need it for and your training goals. For example, if you’re doing plyometrics, a soft one will help make the exercises easier. On the other hand, to make it more difficult, you can get a harder one.
Some of them come with antimicrobial and puncture-resistant features. These features are great for people who want to use a medicine ball for MMA, boxing, or martial arts training.
Recommended Medicine Ball Workouts
For Strong Abs
The Overhead Throw – As the name implies, it develops explosive power through the core and upper body. Grab the ball and hold it above your head with your arm fully extended. Perform a deep squat and then stand up while throwing the ball to your partner.
The Crusher – This exercise is ideal for targeting the middle and upper body muscles. Stand in an open space and hold a medicine ball in both hands against your chest. Bring it down to your waist level until it’s parallel to the floor, then throw it back over your head. Catch after it bounces on the floor and return to start position again.
For Powerful Legs
Back Handspring Throw – This one will hit your legs hard, so be prepared to sweat! Hold the ball at chest height and hands facing outwards. Perform a back handspring, then throw the ball back towards your partner, who will catch it before it bounces on the floor.
The Sumo Deadlift – This one is great for building explosive power in your legs. Perform a Sumo Deadlift and make sure to hold on to the medicine ball tightly with both hands while you squat down. Then, for an added challenge, toss it up in the air as you come up from your squat position.
For Stronger Arms and Grip
The Iron Ball – Ideal for boxing, MMA, and wrestling. Holding on tightly to your opponent is a crucial factor in competition success. Grab one end of an old tire, attach a medicine ball to it and wrap the other end of the tire around your wrist. Now you can swing your arm in all different directions to build muscle strength and power!
Pushups – This one is ideal for building strength in the biceps, triceps, and chest. Start by lying on your back with your arms holding a medicine ball above you. Now perform a full pushup while keeping your elbows close to your body!
Perform about 3 sets of 10 reps in each exercise and mix and match the workouts as needed. If these are too easy, try placing the ball under you and performing pushups with one or both hands on the ball. Placing both hands on the ball will challenge your balance and build strength in your core.
For Overall Explosive Power
Medicine Ball Slams – These are great for developing explosive power. This also works out the fast-twitch muscle fibers that help you jump much higher for basketball and martial arts. Stand in a squatting position with the medicine ball before you, then bring it up to a hip level before slamming it on the floor. Catch after the ball bounces on the ground and repeat!
The Rotation Throw – This exercise allows you to throw a medicine ball in a specific direction with rotation. Stand straight and hold the ball for about 2 seconds, then turn towards your right side while holding the medicine ball. Next, perform a shoulder toss by stepping forward and rotating your body while throwing the ball. The key is to rotate your body as you’re throwing it, so there’s spin applied.
The Jump and Throw – This exercise will develop explosive power in the legs and core muscles, critical for boxing, MMA, and martial arts. Start by standing straight and holding the medicine ball at about waist level with both hands. Then jump forward up to 3 feet away and throw the ball in any direction. For a more significant challenge, try throwing it back over your head during the jump!
Perform 2 sets of 10 reps per exercise with a 2-minute rest period in between each set. Like always, mix and match these workouts however you like based on your physical condition and needs. Remember to keep the medicine ball as close to your body as possible during every throw since this will maximize power output!
Summary
The medicine ball can really add some serious explosive power to your training. Many of these exercises are unique and will build muscles you don’t usually use in other workouts. This is particularly great for martial arts, MMA, boxing, and wrestling because each sport requires many explosive moves with strength and speed. So why not change the way you workout and pick one up today?
If you found this article helpful, please consider using the links found above to pick up your next medicine ball. Buying through one of our links will help support our site and we greatly appreciate it. Thanks for reading and have a great day!
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