These videos are about the best exercises with medicine ball for advanced and professionals. It is trained explosively and a lot of core muscles are used. If you want to start training with the medicine ball a little more calmly, here you will find Jochen’s exercises with the medicine ball for beginners.
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Jochen’s exercises with medicine ball for professionals part 1
explosive pushups on the medicine ball with hand change:
there are many variations of pushups . Here Jochen shows you an explosive variant. Especially the triceps and pectoralis / chest muscles have to work here. The starting position is the push-up position. The abdominal muscles are tense and cause body tension! You take a medicine ball under one hand, the other hand is placed on the floor as normal. You start moving into the deep push-up. From this position, you push yourself up explosively and change your hand in the upper point. Make sure that the hand is always roughly in an axis perpendicular to the shoulder joint!
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Jochen’s exercises with medicine ball for professionals part 2
In the starting position you lie on your back. The legs are slightly adjusted. You hold the medicine ball behind your head with both hands. Abdominal and core muscles are tense.
The actual movement begins with bringing your knees to your shoulders – be careful, your knees should be slightly apart so that you don’t miss a black eye yourself ;-).
Now you give your legs an impulse, let them return to their starting position, put your feet up and use the momentum to get up and perform the GetUp movement.
Static core work on the medicine ball:
This exercise primarily requires static work from the core muscles and combines this with a dynamic component in the muscles surrounding the hip. The starting point is the support. Both hands are on the side of the medicine ball, holding this position requires a good degree of stability and fine coordination. The shoulders should ideally be in a vertical line above the wrists or the ball – you can move the position forwards or backwards, but this requires a well-developed shoulder stability. The feet are about shoulder-width apart – the distance between the feet is the second regulator, a closer foot position increases the instability and thus the level of difficulty of the exercise, another foot position provides more stability and makes the exercise a little easier. The belly and core are tight so that the position can be kept stable.
Version 1:From this position you lift one leg and let the stretched leg come forward in a circle and then tap it sideways at the level of the ball. The leg does not “shuffle” back and forth, but is lifted cleanly and clearly.
Variant 2: From the same starting position, the leg is now not stretched sideways to the front, but the knee is pulled towards the chest and calmly and then brought back to the starting position in a controlled manner and then switched to the other leg. The focus here is more on the work of the upper abdominal muscles. Make sure there is enough tension in the abdominal muscles for a sensible and effective exercise!
Exercises with medicine ball – perfect for at home
Exercises with a medicine ball can be very diverse. Whether classic as additional weight for crunches or rotation exercises for the stomach, asymmetrical support for push-up exercises, addition for stabilization exercises or unbreakable weight for push / pull throwing exercises, a medicine ball is extremely versatile and can be used creatively. As Jochen also shows in the video “Exercises with medicine ball for professionals” above, the medicine ball is also an excellent training tool for functional training, in which dynamism and speed play a major role.
The only disadvantage of a medicine ball is that its weight is fixed. In theory, ideally, several balls would be needed for different exercises. However, since you also have the “Repetition number” and “Work trip” etc. controls, you can usually get along very well with one (or a maximum of two) medicine ball, the weight of which is a compromise between the upper and lower required weight. For most functional units, which also require a lot of dynamism and speed, women usually get on well with 1-3 kg and men with medicine balls weighing 3-6 kg.
Which medicine ball should I buy for exercises with the medicine ball?
Medicine balls are available in different designs. The weights usually range from 500 grams to 10 kilograms.
The classic is the leather “full ball”, which means so much that it does not need to be inflated. This has the advantage that it is very dimensionally stable, which can be an advantage, for example, for Jochen’s exercises above. For this, these medicine balls do not jump very well, which in turn is disadvantageous for exercises in which the ball should jump back from the wall or floor. The inflatable medicine balls, which usually consist of a thick rubber / plastic material, are recommended here.
Both variants work well. It is important that the material used is easy to grip. A leather ball is in good condition compared to many rubber and plastic balls. However, if the liver ball – and many plastic balls – grabs it, it will quickly become slippery with sweaty hands.
Below are some medicine balls that we use / have used ourselves and that we can recommend.