Medicine Balls

Last Updated on April 16, 2023 by Andrew Pirie

How to Make Own Medicine Balls

If you can’t purchase a medicine ball. You can make one by adding some sand or water to a regular ball to make it heavier. We walk you through each stage of the process.

Diagrams of at-home fitness routines using Cardio workouts like medicine ball slams to build both power and strength or a one-two punch. If you have a heavier ball, use it for this workout. The correct form is to stand with your feet shoulder-width apart and the ball directly above your head.


What are some of the different uses of medicine balls?

  • Used for a range of exercises.
  • They outperform other pricey GYM equipment in terms of price.
  • The number of exercises performed with them
  • The speed at which you can develop your muscles.

They are far more practical and straightforward than bench presses, dumbbell sets, etc. Similar to having the ball on your side, in essence.

I would encourage everyone to read this post on choosing the best ball in addition to the benefits of using them over other gym equipment. Given the variety of ball options available, I think this review will assist you in making an educated decision.


Is a medicine ball useful for a workout?


To start is a motivational wellness accessory that will breathe new life into your preparation while providing you with a good workout. It is especially useful in light of the numerous activities that successfully train and reinforce the majority of your muscle groups.
A word of caution: We advise starting with the right load for your level of physical activity and gradually increasing the weight as you advance.



Is equally effective for strengthening your abdominals as it is for your lower appendages (gluteal, adductor, and hamstring muscles). You can use a medicine ball for a wide range of exercises and developments to build stomach muscle. You can perform center work, standing turns by yourself or with a partner, thrusts with chest turns (grasping the ball), and other exercises.



They are used by elite athletes and competitors during preparation. They are very popular thanks to their versatility. They can be used in many games and for a variety of advances by simulating explicit activities. For example, in boxing, you can use them to anticipate stomach punches by tensing your abs while on the ground. The ball is dropped upon your stomach by a companion.
Give them the ball back quickly to increase your speed. The  ball may now effectively enhance your movement speed and precision during warm-ups and instructional sessions for targeted sports (when winding, for instance). Consequently, it might also enhance your preconception (observation and mindfulness, or scarcity in that department, of how your body is situated).


It is ideal for creating power and danger. Plyometrics (muscle compression gone before by a stretch) helps you to hide away the vitality that will be discharged when you tense the muscle. You can therefore use your medication ball for expanding the power of your tosses, for instance, you can do a few activities such as squats joined with tossing a medication ball alone (against a divider) or in sets.



Likewise, an unquestionable requirement and embellishment on the off chance that you need to improve your coordination and balance. In truth, you could fluctuate the activities by utilizing the ball(when winding your chest to work your obliques, for instance) or improve your coordination. Doing practices when balancing works further muscles, the ones that are fundamental to keeping up a great stance.

The outcome will be that you can practice securely (better center strength, more grounded back), just as feeling the advantages in your regular daily existence. By utilizing a medication ball, you will most likely do developments that work a whole chain of muscles. This will build up your intermuscular coordination, develop your abs and lower back muscles, and consume utilizing more bulk.


Conclusion: Can you build muscle with a medicine ball?

Of sure, but calisthenics can also help you gain muscle.

How much muscle do you need, exactly?

You can push yourself to the boundaries that creativity and intensity can deliver. Weightlifting is dominated by weights because of this. They are simple to use and effective at producing outcomes. That does not imply that there aren’t any further techniques to increase fictitious strength.

While Med balls enhance Type II Muscle Fibres and increase power and strength.
With some new exercises and the help of nutritious meals from your 6 Pack Bags. You’ll be building bigger muscles and bulking up in no time.

It’s exciting to slam a med ball into the ground. And it’s a chance to get more muscle mass, power, and strength. There are several choices, including rotational power, whole-body output, end-range strength in extended positions, and stability work. Even better, leaving the gym is simple.




By Andrew Pirie

Andrew was elected Vice President of the Association of Track and Field Statisticians in 2020 after being a member for 7 years. He has worked as a PSC Consultant and Research Assistant from 2013-2015, Consultant, and Sprint Coach at Zamboanga Sports Academy from 2015-2017. And Currently is Consultant Coach with VMUF 2021- Current editor and chief of, and has recently done consultancy work for Ayala Corp evaluating the Track and Field Program. Coaches Sprints, Middle and Jump events he is  Level 3 Athletics Australia Coaching Certification in Sprints and Hurdles. Currently working towards a Masters Degree in Education. He can be contacted on [email protected] You can find more information on Coaching here

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