If you’re not old enough to remember what a medicine ball is, it was the dread of anyone in a PE class who was too slow to avoid getting hit with it when playing dodge ball. If that doesn’t jog your memory, you were probably one of the ones who threw it, not the target. Still not? Well, a medicine ball has nothing to do with medicine, and certainly doesn’t look like any ball we play with. Ok, then, if you can picture the Jolly Green Giant playing basketball, this is the ball he’d use.

Get the picture now? After many years in the archives of sports equipment, it’s back. But not as a dodge ball this time, and not the way Sonny Liston used it either. Liston, when he was training to fight Ali, would have his trainer throw a heavy medicine ball as hard as he could, right into his abdomen. This was meant to toughen up his midsection so he could take Ali’s punches. It didn’t work.

So much for history. Anyway, the medicine ball has made a comeback. It’s first appearance was as an accessory while doing crunches in abdominal exercises. Starting off grasping the ball close to the chest, then for added intensity, holding it high overhead.
Once this giant ball caught on, it became a standard piece of fitness equipment and was  used to benefit specific muscles used in different sports.

American ingenuity entered the act and the ball emerged in all sizes, weights and textures-- even designer colors, and his and her balls. Or maybe it’s more anatomically correct to say her and his balls.

Crunches, not being the favorite exercise of many led to the use of the ball elsewhere. Squeezed between the knees while doing squats brought other muscles into play. Actually, squeezed between the knees while doing barbell or dumbbell curls, rowing, pullups, presses or any upper body exercise adds to the challenge. Plus it gives you that two for the price of one feeling.   
 
Even without weights, exercises with the ball are very beneficial and some body builders use them for warming up and stretching. One favorite is the Leg Extension. Lie down on top of the ball placed in the small of your back, and using a second smaller ball grasped by the hands with arms outstretched, the knees right angles to the floor. Now just take turns, extending each leg straight out. The trick here is to stay balanced while extending. For beginners, about a dozen reps, 1-3 sets should do it.

Another fav is the isometric Sit and Squeeze. Maybe so popular because it’s done sitting down. Just sit up straight, back against a wall, knees at 90 degree angles. Place the ball between your knees and squeeze. Hold the squeeze for at least 15 seconds, then relax. Do this 2-3 times. This gets to the muscles you never knew you had.

The numbers of exercises you can do with a medicine ball are as numerous as your imagination. If your imagination can’t come up with anything, there’s probably an exercise for that too.

by Bruce Heath, DnC
Your Health and Medical Consultant