Explosive Strength in Your Hands: The Real Deal on Medicine Balls
- FitnessFirstAcademy
- Apr 3
- 3 min read
By Alexander Morrow – Fitness First Academy
Medicine balls have been around for centuries—from ancient Persian wrestlers to today’s top athletes. Over time, they’ve become a go-to tool for building power, coordination, and functional strength. And for good reason.
A Brief History of the Medicine Ball
The medicine ball dates back over 3,000 years to ancient Greece, where Hippocrates reportedly used stuffed animal skins for injury rehab. By the early 20th century, they were a staple in military and physical education settings thanks to their versatility and portability.
Why Athletes Rely on Medicine Balls
“The medicine ball allows athletes to train explosive power without heavy loading.”— Dr. Michael Yessis, sports scientist and author of Explosive Running
Medicine balls allow for training in all planes of motion—rotational, lateral, and vertical—mimicking real-world and sport-specific movements. That’s why athletes in sports like basketball, baseball, and MMA regularly use them to sharpen performance.
Benefits for Athletes:
Build core strength
Boost rotational power
Improve neuromuscular coordination
Train movement patterns that carry over to sport
Not Just for Athletes
You don’t need a jersey or a competition schedule to benefit. For everyday gym-goers, medicine balls offer:
A break from traditional lifting
A fun, functional way to boost cardio
An effective tool for mobility and coordination
“Medicine balls bring play back into training. They're intuitive and accessible, making them perfect for everyone.”— Eric Cressey, strength coach
Types of Medicine Balls
Standard Rubber Medicine Balls Bounceable and durable—ideal for slams and wall throws.
Wall Balls Larger, softer, and designed for high-rep work like wall tosses and conditioning circuits.
Dual-Grip Medicine Balls Feature built-in handles for added control during swings, rotations, or lifts.
Soft Shell Medicine Balls Sand-filled, no bounce—great for partner work and core-focused drills.
Top Medicine Ball Exercises
Lateral Wall Throws Targets rotational power and core stability.
Medicine Ball Slams Boosts full-body explosiveness and doubles as a great stress reliever.
Jumping Jacks with Medicine Ball A cardio upgrade that adds resistance and coordination.
Overhead Throws Trains hip extension and upper body power in one explosive move.
Rotational Lunges with Twist Hits glutes, quads, and core while teaching controlled, functional movement.
Tips for Getting Started
Go light: A 4–6 lb ball works for most beginners.
Prioritize form: Power should be controlled—not chaotic.
Use in circuits: Great for metabolic conditioning.
Train smart: 2–3 times a week is plenty. Let your body recover.
Final Thoughts
Medicine balls aren’t flashy, but they’re effective. They build power. They improve function. And they make training feel more like play. Whether you’re an athlete or just want to move and feel better, it’s a simple tool with serious impact.
References
Yessis, M. (2000). Explosive Running. Ultimate Athlete Concepts.
Cressey, E. (2019). “Why Every Gym Should Have a Medicine Ball.” Cressey Sports Performance Blog.
Boyle, M. (2015). Functional Training for Sports. Human Kinetics.
American Council on Exercise (ACE). (2021). “Medicine Ball Workouts: Benefits and Programming Tips.”
NSCA (National Strength and Conditioning Association). (2022). Essentials of Strength Training and Conditioning.
About the Author
Alexander Morrow is a NASM Certified Personal Trainer, ACE Certified Personal Trainer, ACE Certified Group Fitness Instructor, NCSF Certified Strength & Conditioning Coach & ACE Fitness Nutrition Specialist with a passion for helping people reach their fitness goals. With a focus on strength training and functional movement, he believe in building a strong, capable body from the inside out. Connect with @FitnessFirstAcademyF1A on Instagram or visit www.FitnessFirstAcademy.com/blog for more training tips and inspiration.
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