Weighted Ball Exercise For Best Results

weighted ball exercise

Among the oldest pieces of fitness equipment still in use, the weighted medicine ball is ideal for a complete-body workout whether gym rats or those who simply aren’t satisfied with the occasional workout. Used by bodybuilders and athletes alike, this simple but effective piece of equipment can burn hundreds of calories per hour and tone muscle and tendon. Even for the casual gym user, this is one exercise that’s just as fun and beneficial as running or jogging. Here’s how to do it:

Unlike many other exercises, the key to weighted ball exercise is movement in a controlled manner. Starting position: Stand with your feet hip distance apart. Next, using both hands, hold onto the ball and begin a slow controlled motion from your lower back. Be careful not to rotate your torso. As your upper body and arms start moving the ball, focus on keeping the ball between your legs, balancing the weight evenly across both sides of your body while you gradually work your way up to a starting position.

The Ball Between Your Legs And Slowly Move It Toward Your Chest

A woman lying in the legs of a person

For this weighted ball exercise, start with the ball between your legs and slowly move it toward your chest. Don’t try to jerk the ball away from your leg. Instead, use light pressure on the ball to guide it toward your leg and away from your chest. For best results, don’t add more weight than you can comfortably handle to the ball. Also, remember not to move your arms while holding the weighted ball and instead work solely with your legs to maintain proper balance.

For many fitness beginners, the first two best medicine ball exercises for beginners are the push up and the chest fly. These two exercises will help build muscle and flexibility while simultaneously building endurance. Push ups require that you use enough weight to be effective, so it’s best used for people learning to do push ups first. If you’re doing a push up exercise for the first time, or even if you are attempting to increase the amount of push ups that you are able to do, you should consider using weighted medicine balls for best results.

It May Take Some Practice

A person using a computer

If you are new to weighted balls, it may take some practice to properly toss them with good form. First, always make sure that your form is good before attempting to toss a weighted object. Good form is a very important element to overall fitness because it prevents injury and promotes proper motion. Always be aware of how much weight you are carrying as well.

Before you begin the exercise, ensure that your upper body is fully extended, hips are properly aligned, and your spine is properly balanced. Once your spine is correctly aligned, contract your stabilizers such as your lower back and abs. By contracting these muscles, you are ensuring that your spine remains in a stable position. Tuck your body in toward the ball as far as possible, and then explosively push yourself off of the ball as far as you can. This will build strength in your abs, lower back, and hips, helping you protect yourself from being injured in an overextended position while exercising with a weighted ball.

Your Arms Should Not Be Kept Inside

Your arms should not be kept inside of the ball during the exercise. It is impossible to perform this exercise with your arms wrapped around the ball. You want to engage your shoulders, chest, and abdomen to counterbalance the weight of your body, which in turn counter balances the strength in your arms.

When you reach the top of your swing, explosive upward thrust should be utilized to drive the ball forward. The downward force of your arms should be released at an angle to the direction of your body, rather than the ball.


The final exercise is the hardest, but also the most important, for developing power and flexibility. Squat as high as you can, and then stand as tall as you can, slowly backing away from the ball. Stand as still as possible, and then, as quickly as possible, take a step back and leap backward into a similar position. Repeat as many times as possible, but do not allow the ball to touch the ground before standing up. As you develop more flexibility and strength in your legs, you will be able to do more difficult squats that are harder on the knees, ankles, hips, and core.

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