How can you avoid common mistakes when training with medicine balls?

1 Choosing the wrong weight

One of the most common mistakes is using a medicine ball that is too heavy or too light for your fitness level and goals. A ball that is too heavy can compromise your form, reduce your range of motion, and increase your risk of dropping it on yourself or someone else. A ball that is too light can make your exercises too easy, limit your power output, and reduce your engagement of the core muscles. To choose the right weight, start with a lighter ball and test your ability to perform the exercises with good technique and speed. If you can do more than 15 repetitions without breaking a sweat, you may need a heavier ball. If you struggle to do 10 repetitions or feel pain or discomfort, you may need a lighter ball.

2 Using the same ball for every exercise

Another common mistake is using the same medicine ball for every exercise, regardless of the movement pattern, intensity, or target muscles. Different types of medicine balls have different features, such as size, shape, texture, bounce, and grip, that can affect how you perform the exercises and what benefits you get from them. For example, a large, soft, non-bouncing ball may be better for exercises that involve slamming, catching, or holding, while a small, hard, bouncing ball may be better for exercises that involve throwing, bouncing, or rolling. To avoid using the same ball for every exercise, have a variety of medicine balls available and choose the one that suits the specific exercise and your fitness level.

3 Neglecting your core

A third common mistake is neglecting your core when training with medicine balls. Your core muscles are essential for stabilizing your spine, transferring force, and maintaining balance and posture during functional movements. If you don't engage your core properly when training with medicine balls, you may lose control of the ball, reduce your power and accuracy, and increase your risk of injury. To avoid neglecting your core, focus on bracing your abdominal muscles and keeping your spine neutral throughout the exercises. Avoid arching or rounding your back, twisting or bending excessively, or holding your breath. Also, include some core-specific exercises, such as planks, crunches, or rotations, with the medicine ball to strengthen your core muscles.

4 Doing the same exercises over and over

A fourth common mistake is doing the same exercises over and over when training with medicine balls. While it is important to master the basics, such as squats, lunges, presses, and throws, doing the same exercises over and over can lead to boredom, plateaus, and imbalances. To avoid doing the same exercises over and over, vary your routine by changing the variables, such as the weight, type, and number of medicine balls, the direction, distance, and height of the throws, the speed, tempo, and intensity of the movements, and the number of repetitions, sets, and rest periods. Also, try some new exercises that challenge your coordination, agility, and reaction time, such as partner tosses, wall bounces, or obstacle courses.

5 Skipping the warm-up and cool-down

A fifth common mistake is skipping the warm-up and cool-down when training with medicine balls. Your warm-up and cool-down are important parts of your functional training session, as they prepare your body for the exercises and help you recover from them. If you skip the warm-up and cool-down, you may increase your risk of injury, reduce your performance, and delay your recovery. To avoid skipping the warm-up and cool-down, dedicate at least 10 minutes before and after your session to do some dynamic stretches, mobility drills, and light cardio exercises. You can also use the medicine ball for some of these activities, such as rolling it over your muscles, swinging it around your body, or tossing it lightly.

6 Forgetting to have fun

A sixth common mistake is forgetting to have fun when training with medicine balls. Functional training with medicine balls can be a fun and enjoyable way to improve your fitness, health, and quality of life. However, if you take it too seriously, focus too much on the numbers, or compare yourself to others, you may lose your motivation, enthusiasm, and passion. To avoid forgetting to have fun, remember why you started training with medicine balls in the first place, celebrate your progress and achievements, and make it a social and playful activity. You can also set some realistic and meaningful goals, reward yourself for reaching them, and challenge yourself with some games or competitions.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?