the right weight heavy medicine ball
In selecting a medicine ball, it's tempting
to pick the heaviest ball possible (perhaps because we equate weight with
strength). But resist.
What you want is a medicine ball:
- heavy enough to noticeably slow down your movement,
- not so heavy as to limit your accuracy, control, or
range of motion.
Naturally your strength will influence how heavy a
medicine ball you can handle. Other factors also come into play,
however, such as your goals in using the ball. Different drills call
for different movements, some easy to execute, others more difficult.
In choosing a medicine ball, consider:
Still torn between several choices?
Here are some last thoughts that may sway you...
- How are you built? Are you short, tall, slight,
- How fit are you? What is your age and
current conditioning? How often do you work out?
- What are you trying to accomplish? Are you
primarily looking to build stamina and endurance, balance and
flexibility, or strength?
- What sport(s) do you particularly enjoy and want to
- Will you be the only one using the medicine
ball? If not, who else will and what can they handle?
When considering how you will use your medicine ball,
keep in mind that many exercises are done with the ball at arms'
length. This multiplies the effort required. A ball that seems
manageable "close in" may prove too heavy when held out from the
Debating two weights? Go light! Then gradually
work up to greater weights. Don't feel you ever have to be max-ed
out. Even professional athletes often use lighter balls - they just
Will several folks be using the ball? If so,
choose one light enough for the least fit person to handle.
If after all this, you still can't pick, then
don't. Buy several. This will allow you to shift back and
forth at will, matching the medicine ball to your mood and to the
exercise. Plus, you will also be ready to step-up easily when you're ready
for more challenge.