The short answer is its a heavy weighted ball that can be tossed and caught to rehabilitate after an injury or it can be used for strength training. Medicine balls are a diverse piece of workout equipment because it can tone many muscle groups in the body.
When you first begin training with a medicine ball, you’ll want to start off with a lighter ball than you would use if you were using free weights. According to the American Council on Exercise, a person working out with a kettle bell for 20 minutes will burn more than 270 calories.
Having a strong core isn’t just about achieving that highly-sought after six-pack abs that your favorite sports player is rocking. A strong core is important for endurance, stability and can even reduce minor pain in the lower back.
If you’re trying to lose weight quickly, a kettle bell workout can help you burn a lot more calories than if you were to use a medicine ball. As the New Year quickly approaches, people are going to make a resolution to lose weight and live a healthier lifestyle.
Those resolutions do’t mean you have to spend a lot of money on a gym membership when you can pick up a kettle bell or a medicine ball. Both tools will help you get that rocking body but a kettle bell is going to help you reach those goals a lot sooner than a medicine ball will.
Kettle bells are more versatile, can burn more calories, and there are different workouts that can target multiple muscle groups at once. If you’re unable to find kettle bells and a medicine ball is your only option, you can still achieve great results but it may take a little longer to get there.
Medicine balls and kettle bells start out with the same goal: to add resistance training to your exercise routine. This mimics movements used in several sports, such as football and tennis, helping build your core as well as upper-body strength.
This move engages muscles including those in your legs, hips, core, chest and shoulders, making it much more efficient than a standard squat. Medicine balls offer a similar calorie burn to using other types of light to medium weights during the workout.
For a 155-pound person, using a light medicine ball, such as 8 pounds, could burn up to 112 calories in a half hour. Kettle bells offer a bit more diversity when it comes to working one side of your body at a time.
According to Harvard Health Publications, light and moderate weight workouts, such as using a medicine ball, can burn between 112 and 266 calories in 30 minutes, depending on your weight and your level of exertion. Kettle bells take the gold when it comes to burning a lot of calories in a short amount of time.
Strong core muscles can help improve your balance and reduce minor low back pain. Medicine ball exercises that work your core include slams, single leg V-ups and Russian twists.
Ballistic training involves exerting great force to throw, toss or lift a weight with high velocity. In other words, fast, powerful snatches of kettle bells or explosive throws of medicine balls.
Ballistic training for power can place a lot of stress on your joints and tendons, so use correct form and always warm up before working out. Kettle bells and medicine balls might look like something only a bodybuilder would want to use, but they are both effective ways for you to build muscle and get strong.
By combining kettle bell exercises with high-intensity med ball slams, you'll push the entire upper body to fatigue. Row to Shrugs Hold a kettle bell in each hand with a neutral grip, brace your core, and hinge your hips to push you butt back so that your torso is near parallel with the floor and the weights hang directly below your shoulders.
Keeping a stationary torso, row both bells to your sides, return them to hang, and then dead lift them up to standing. Maintaining a hollow-body torso position, barrel roll to your right side and place your left foot on the floor to help brace your body.
Simultaneously crunch up and extend your left arm to press the bell straight over your shoulder, alternate back and forth between sides. Then, forcefully snap your upper body toward the floor, slamming the ball down close in front of you.
To really get your blood pumping, Lava recommends doing many rounds as possible in 15 to 20, but we want to emphasize that form is far more important than speed here. Check out his Men's Health Kettle hell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettle bell.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. If you’re a member of a gym, you’re bound to find a sad row of neglected medicine balls by the stretching area.
I rarely see anyone using medicine balls now that kettle bells have come along with their easy handles and celebrity endorsements. But while there’s nothing wrong with kettle bells per se, they do lack the primal, tactile thrill of the medicine ball.
If you’re working in pairs, you can rest your back on a large inflatable Swiss ball and toss them to each other, which is a terrific core workout. Then there’s the slam, where you hurl the ball to the ground as hard as you can over and over again, which is possibly my favorite exercise of all time.
Before your next gym visit, search the internet for medicine ball exercises, and thank me later. However, it pays to get the technique right if you want to get the most out of them, so find some tutorial videos before you wade in blindly.
Discover the differences between these three types of weighted workout accessories. Sometimes a dumbbell or kettle bell just won’t work for an exercise. Imagine doing a chest pass where you throw a free weight to your partner.
Instead, put a spin on your routine with a workout ball. Before you begin, it’s important to know the fundamental characteristics of weighted balls.
Slam, wall and medicine balls can vary by weight and size. Larger options can roughly be the size of an inflatable beach ball.
Workout balls are available in different textured surfaces to help improve grip. Weighted balls can also be a great addition to partner workouts.
You don’t want to damage your equipment while doing exercises that aren’t suited for it. This is so the ball won’t bounce back or break when thrown.
Walls balls feature a durable shell that can help maintain its shape. These workout accessories are commonly abbreviated to “med balls” or “MB's.” Many med balls are made of leather, rubber, vinyl or plastic.
You can also find some options featuring handles to help you with easier gripping. When classic dumbbells aren’t doing the trick, consider using a weighted ball.
Now that you’re more well-rounded on free weights, you can pick out which type of workout ball is best suited for you and your exercises.