How can you mimic functional movements with medicine balls?

1 What are functional movements?

Functional movements are the basic patterns that you use in your daily life, such as squatting, lunging, pushing, pulling, twisting, and bending. They involve multiple muscle groups, joints, and planes of motion, and they require stability, strength, and power. Functional training aims to improve your performance and prevent injuries by enhancing these movements and making them more efficient and adaptable.

2 Why use medicine balls for functional training?

Medicine balls are weighted balls that come in different sizes, shapes, and materials. They can be used to add resistance, intensity, and variety to your functional training. With medicine balls, you can mimic functional movements by adding load and challenge to your core, improving your coordination and balance, developing power and speed, increasing your range of motion and mobility, and bringing fun and creativity to your workouts. By throwing, catching, and slamming the ball, you can stabilize your spine and transfer force between your upper and lower body. You can also move the ball in different directions and angles while using different types of balls, partners or targets.

3 How to choose the right medicine ball?

The type and size of the medicine ball you use will depend on your goals, fitness level, and the exercises you perform. As a general rule, if you're doing exercises that involve throwing, catching, or slamming the ball, use a lighter and softer ball that bounces and absorbs impact. These balls are usually between 2 and 10 pounds and made of rubber or vinyl. For exercises that involve holding, lifting, or carrying the ball, use a heavier and firmer ball that does not bounce or roll. These balls are usually between 10 and 50 pounds and made of leather or synthetic material. If you're targeting specific muscles or joints, use a smaller and denser ball that fits in your hand and allows you to isolate the movement. These balls are usually between 1 and 5 pounds and made of gel or sand. Remember to start with a lighter ball and gradually increase the weight as you get stronger and more comfortable with the exercises.

4 How to perform functional exercises with medicine balls?

Medicine balls are a great tool for functional exercises. To get you started, try the squat and press: hold the ball at your chest and stand with your feet shoulder-width apart. Squat down until your thighs are parallel to the floor, then stand up and press the ball overhead. Do 10 to 15 reps. Lunge and twist is another exercise: stand with your feet together, step forward with your right foot and lower into a lunge, then twist your torso and the ball to the right. Push back to the starting position and repeat with your left foot. Push-up and roll is another exercise: place a medicine ball under your right hand and assume a push-up position with your hands and feet slightly wider than shoulder-width apart. Lower your chest to the ball, then push yourself up and roll the ball to your left hand. Russian twist is a great core exercise: sit on the floor with your knees bent and feet flat, hold a medicine ball at your chest and lean back slightly. Twist your torso and the ball to the right, then to the left. Slam and catch is also an exercise you can do with a medicine ball: stand with your feet shoulder-width apart and hold a medicine ball overhead. Slam it down to the floor in front of you as hard as you can, then catch it on the bounce before bringing it back overhead. Repeat for 10 to 15 reps.

5 How to incorporate medicine balls into your functional training routine?

Incorporating medicine ball training into your workout routine can be a great way to improve your functional fitness. Before you start, it's important to warm up with some dynamic stretches and light cardio. Then, select 3 to 5 exercises that target different functional movements and muscle groups. Depending on your goal and fitness level, do each exercise for a set number of reps or time. Take a rest of 30 to 60 seconds between exercises and 2 to 3 minutes between sets. Do 2 to 4 sets of each exercise, again depending on your goal and fitness level. Finally, cool down with some static stretches and deep breathing.

6 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?