Medicine Ball Training by Ross Enamait

By Ross Enamait

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Hold the medicine ball at arms length while you squat. You should go down to the point where your butt approaches your heels. As you can see, my heels have come off the ground at the bottom of the movement. This ensures a full range of motion. This exercise will strengthen the legs while developing strength and stamina throughout the arms. This is a great exercise to condition your arms if you are a boxer or martial artist who fights with gloves. If you are accustomed to competition inside the ring, you know that the gloves can feel very heavy after a few rounds.

Whether or not you make your own ball, you should definitely construct your own “rope attachment” device. The workouts that you can perform with this simple apparatus are awesome for core strength and functional power. Spend the $5 and make your own. The workouts that you receive from this simple device will surprise you. 37 MEDICINE BALL CORE EXERCISES Throughout this section, I will illustrate numerous core and trunk exercises. Next to each exercise, I have created an alphanumeric code such as MBE 1, meaning Medicine Ball Exercise 1.

3. Fill the ball with water. You can use a funnel to pour the water into the hole. 4. Squeeze the remaining air from the ball and top off with water. 5. Squeeze the plug back into the ball and you are ready to go! Most playground balls will fill to approximately 10 pounds. These balls are fairly durable. You will be surprised how long these balls last. You can make 10 medicine balls with the $50 it would cost you to purchase a new ball. Eventually however, the playground balls may break. For this reason, I prefer to use a basketball… BASKETBALL BALL = PREFERRED METHOD You can make a homemade medicine ball with a basketball and sand for less than $10.

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