14 exercises
The Best 14 Medicine Ball Exercises with Videos & Tips
Browse medicine ball exercises designed for explosive power and dynamic training. Each movement features HD video guidance and technique cues to help you develop rotational power, core strength, and athletic performance.
Frequently Asked Questions
What weight medicine ball should I use?
For throwing and slamming exercises, use a lighter ball (3–6 kg / 6–12 lb) that you can move explosively, as power training requires speed, not maximum load. For rotational exercises, 4–8 kg (8–16 lb) is typical. For partner passing drills, 3–5 kg is standard. If you can only buy one, a 5 kg (10 lb) medicine ball covers most exercises for most people.
What is the difference between a medicine ball and a slam ball?
Medicine balls have a harder shell and bounce, designed for chest passes, rotational throws, and partner drills. Slam balls have a soft, dead-bounce shell filled with sand, designed to absorb impact when slammed into the ground. Using a medicine ball for slams can cause it to bounce back into your face. Always use a slam ball for overhead slam exercises and medicine balls for throwing and catching.
Are medicine ball exercises good for athletes?
Medicine balls are one of the best tools for athletic development because they train power (the ability to generate force quickly) through throwing, slamming, and rotational movements. Unlike barbell exercises where you must decelerate the weight, you can release a medicine ball at maximum velocity, training true explosive output. They are particularly valuable for sports requiring throwing, hitting, and rotational power.
