Medicine Ball Buying Guide
We often get asked about medicine balls - which style is best, what size is right for me, why do prices vary so much, does material matter and so on.
We want you to get the right equipment for you, so below we'll talk you through the different types of medicine balls, some things to consider when buying medicine balls, and hopefully help you find the right style (s) for you.
What are medicine balls?
Medicine balls are versatile tools for strength, conditioning, and functional training. From explosive power exercises to core work and rehabilitation, they’re an essential piece of equipment for any fitness enthusiast.
Types of Medicine Balls
Classic Medicine Balls- Construction: Typically made of leather, rubber, or synthetic materials. These balls are durable and often have a textured surface for grip.
- Uses: Ideal for a variety of exercises like Russian twists, weighted sit-ups, or partner drills. They’re not designed to be thrown forcefully against hard surfaces.
- Best for: General strength and core training.
- Construction: Made from thick rubber and filled with sand or gel, slam balls are designed to withstand impact. They don’t bounce, making them perfect for high-intensity exercises.
- Uses: Slamming into the ground or walls for explosive power training. The non-bouncing design helps develop strength, endurance, and coordination.
- Best for: HIIT workouts, explosive power training, and functional fitness.
- Construction: Larger, soft-shell medicine balls often filled with lightweight materials. They have a padded exterior for safety and comfort during dynamic movements, but Like classic medicine balls, are not designed to be thrown forcefully against hard surfaces.
- Uses: Throwing against walls or catching for exercises like wall ball shots, squats, and lunges.
- Best for: CrossFit, functional training, and improving coordination.
Choosing the Right Medicine Ball
Choosing the right medicine ball can be tricky so consider the following.
What are your goals?- Strength Training: Opt for heavier classic medicine balls.
- Explosive Power: Choose slam balls for high-impact exercises.
- Dynamic Movements: Use wall balls for throwing and catching drills.
- Start with a weight you can handle comfortably for 8–12 reps. Beginners may want lighter options, while advanced users can go heavier.
- See the below section fr more advice on weight selection
- Classic medicine balls come in a range of sizes and textures. Ensure the ball fits your hand size and offers good grip.
- Wall balls are larger and designed for two-handed use, making them ideal for overhead or throwing exercises.
- Slam balls are the most durable, designed for repeated high-impact use. Classic and wall balls are more suitable for controlled exercises.
By understanding the differences and selecting the right type, weight, and size for your needs, you’ll get the most out of your medicine ball workouts. Check out our collection of medicine balls, slam balls, and wall balls to find the perfect fit for your fitness journey.
Choosing the correct weight medicine ball.
Everyone is different – in size, strength, fitness levels and experience so choosing the perfect size for everyone is difficult.
As a guide:
Classic Medicine Balls- Beginner: 1–4 kg. Start light for core exercises like twists and sit-ups to ensure control and proper form.
- Intermediate: 5–8 kg. Suitable for strength-based exercises like weighted squats or partner tosses.
- Advanced: 9-10 kg or more for heavy resistance training.
- Beginner: 3–6 kg for controlled slams to practice form and avoid overloading joints.
- Intermediate: 9–20 kg for power-based exercises like overhead slams.
- Advanced: 20 kg+ for intense workouts and maximum explosiveness.
- Beginner: 3 kg. Start light to perfect wall ball shots and catching mechanics.
- Intermediate: 6–9 kg, common for CrossFit-style workouts.
- Advanced: 12 kg for experienced athletes performing high-rep drills.
Key Considerations
- For Beginners: Err on the lighter side to focus on technique.
- Progressive Overload: Increase the weight gradually as strength improves.
- Exercise-Specific Needs: Explosive moves (slams or wall shots) benefit from slightly lighter weights for speed, while slow, controlled exercises like squats or core drills can handle heavier options.
Tips for Maintenance
- Store your medicine balls in a dry area away from sharp objects to extend their lifespan.
- Avoid slamming classic medicine balls or wall balls to prevent damage.
Final Thoughts
Medicine balls are a versatile addition to any workout routine, offering benefits for strength, endurance, and coordination. Whether you’re targeting explosive power with slam balls, perfecting functional movements with wall balls, or focusing on core stability with classic medicine balls, there’s a style and weight to suit your needs.
When choosing a medicine ball, consider your fitness goals, experience level, and the type of exercises you plan to perform. Starting lighter and gradually increasing the weight ensures proper form and long-term progress. With the right ball in hand, you’ll be equipped to challenge your body, enhance your workouts, and achieve your fitness goals.
Explore our wide range of medicine balls, slam balls, and wall balls to find the perfect fit for your training. Whatever your fitness journey, we’ve got you covered!
And if you can't find the medicine ball you want, or need some more guidance, give us a call on 03 9462 3943 or email us at info@littleblokefitness.com.au for a custom quote and a chat.