I first started using medicine ball training when I was doing my internship at a physical therapy clinic. I loved the fact that patients and clients could throw them as hard as possible and they would come right back to them. The upper body plyometric nature made them so versatile. Fast forward a few years and the use of medicine ball training has become a lot more mainstream. You’ll probably see them in most fitness facilities across the nation, but the question is, are they being used properly? I’m not saying there’s a right and wrong way to use medicine balls in your training program, I just believe there’s a good way and a better way to integrate them.

As with all exercises, medicine ball training needs to be progressive in nature. Everything from ball weight, body position, and dynamic movement, needs to be progressed. With all of my clients, regardless of fitness level, they’ll begin in the tall kneeling position. The less joints that are active, the less complications in the training. For the most part, when I design programs, they’re written in a 2-day format. For that reason, the medicine ball progression is written in a 2-day format as well. On day 1, the client will begin in the tall kneeling position and perform the chest pass and the overhead throw. On day 2, the client performs rotary throws, perpendicular to the wall, from both sides. The next progression is to the squat stance for the chest pass and overhead throw, and ½ kneeling for the rotary throws. From there, we go to step and throw, then jump and throw for the chest pass and overhead throw. For the rotary throw, we go to stride stance, and then lunge stance. After these positions and throws have been mastered things can become a little more creative. Different throw types can be used and different positions can be implemented. For example, standing on a single leg, using a diagonal or chopping throwing pattern, or even a running start throw. Just remember to get the basics down first.

The other major aspect of throw progression is to change the sets and reps. Regardless of the point in progression, we rarely use more than 30 throws per throw type. That means that we may do up to 30 chest passes and 30 overhead throws in a given training session.

After getting properly warmed up, medicine ball throws are done immediately before strength training. For my personal training clients, the throws work really well to blend and bridge the gap from movement prep and activation, to strength training. Once your clients are in position, the most common cue I have to give to my clients is to “throw the ball as hard as you can.” That cue will also take care of any and all “bracing” that needs to be done. As far as sequencing goes, start clients by flexing at the hips slightly and I coach them to get their hips to extend as they throw the ball (Side note: skip this cue if you’re a golfer, keep their hips flexed to prevent from training “early extension.”) The cue for the rotary throws is to “keep your lower body stable, and turn from the shoulders.” Also, make sure they keep their eyes on the target during the exercise.

The medicine ball is a great tool for clients to train for upper body power, a great way for them to get some metabolic work, and a really fun way to add some flavor to their training programs. For rotational athletes or any athlete for that matter, it can be a great way to add rotational power training, and build eccentric rotator cuff strength. The key is to progress properly for performance success.

JN

Jaison Naiker is a personal trainer in the Seattle area. If you're interested in reaching your goals and getting REAL RESULTS from your fitness and strength program, contact him right away!

Jaison has blogged 34 posts here.