FITNESS

The 5 Best Medicine Balls for Functional Training of 2024

By Thomas FosterUpdated on Dec 4, 2024

Medicine balls are versatile tools essential for enhancing strength, coordination, and overall fitness. Incorporating them into your workouts can elevate your functional training regimen. Here are some top-rated medicine balls to consider:

Amazon Basics Medicine Ball

4.9

Available in weights ranging from 4 to 20 pounds
Textured surface for enhanced grip
Durable rubber construction
Suitable for various exercises including slams and wall throws
Bounces for dynamic movements

On Amazon

Why We Recommend It

The Amazon Basics Medicine Ball offers durability and versatility, making it ideal for a wide range of functional training exercises.

Pros & Cons

Affordable

Good grip

Versatile for multiple exercises

May have a rubber odor initially

SPRI Dual Grip Xerball Medicine Ball

4.8

Available in weights from 8 to 20 pounds
Dual handles for versatile grip options
Durable rubber construction
Ideal for rotational movements and core exercises
Textured surface for secure handling

On Amazon

Why We Recommend It

The dual-handle design of the SPRI Xerball enhances control during dynamic movements, making it perfect for functional training.

Pros & Cons

Dual grips for versatility

Durable build

Suitable for various exercises

Handles may be uncomfortable for some users

Yes4All Soft Weighted Medicine Ball

4.7

Available in weights from 2 to 10 pounds
Soft shell construction to prevent injury
Textured surface for enhanced grip
Ideal for partner workouts and wall exercises
Durable and moisture-resistant cover

On Amazon

Why We Recommend It

The soft design of the Yes4All Medicine Ball makes it safe for high-velocity throws and catches, reducing the risk of injury.

Pros & Cons

Soft and safe design

Good grip

Versatile for various workouts

Not suitable for slamming exercises

JBM Medicine Ball

4.6

Available in weights from 2 to 15 pounds
Eco-friendly rubber material
Textured surface for secure grip
Bounces for dynamic exercises
Suitable for strength training and cardio workouts

On Amazon

Why We Recommend It

The JBM Medicine Ball is eco-friendly and offers a good bounce, making it ideal for dynamic functional training routines.

Pros & Cons

Eco-friendly material

Good bounce

Affordable

May have a rubber smell initially

Champion Sports Exercise Medicine Ball

4.6

Available in weights from 4 to 22 pounds
Synthetic leather cover for durability
Textured surface for improved grip
Suitable for strength and coordination exercises
Classic design with consistent bounce

On Amazon

Why We Recommend It

The Champion Sports Medicine Ball features a durable synthetic leather cover, providing a classic feel and reliable performance.

Pros & Cons

Durable construction

Good grip

Classic design

Not suitable for slamming exercises

Incorporating a quality medicine ball into your functional training can enhance your workouts by improving strength, coordination, and endurance. These top picks offer durability and versatility to suit various fitness levels and training needs.

What Is a Medicine Ball Used for in Functional Training?

A medicine ball is a versatile tool used in functional training to enhance strength, coordination, and overall fitness. Its weighted design makes it ideal for dynamic, full-body exercises that mimic real-life movements, improving both power and stability.

Common uses include explosive movements like slams and throws to build strength, core-focused exercises like twists for better balance, and partner drills for teamwork and coordination. Medicine balls also help in boosting endurance and agility, making them an essential addition to any functional training routine. Whether you're a beginner or an advanced athlete, they can elevate your workout game!

What Are the Benefits of Using a Medicine Ball for Workouts?

Medicine balls are a powerful addition to any workout, offering a range of benefits for all fitness levels:

Full-Body Strength: Medicine ball exercises engage multiple muscle groups, helping you build strength and endurance efficiently.
Improved Coordination: Dynamic moves like throws and twists challenge your coordination and balance, enhancing overall body control.
Core Stability: Medicine balls are excellent for targeting core muscles, improving posture, and building a strong foundation for other movements.
Versatility: From strength training to cardio and flexibility exercises, medicine balls can be used for a variety of fitness goals.
Functional Fitness: By mimicking real-life movements, medicine ball workouts prepare your body for everyday tasks and athletic activities.

Compact and easy to use, medicine balls are a must-have for anyone looking to add variety and intensity to their workouts.

How Do I Choose the Right Weight for a Medicine Ball?

Selecting the right weight for a medicine ball is crucial for effective and safe workouts. Here’s how to decide:

Assess Your Fitness Level: Beginners should start with lighter weights (4-6 pounds) to focus on proper form and avoid injury. Advanced users can opt for heavier balls (8-20 pounds) for more challenging exercises.
Match the Exercise: For fast, dynamic movements like throws or slams, choose a lighter ball to maintain speed. For strength-focused exercises like squats or presses, a heavier ball can provide more resistance.
Test Your Comfort: Pick a weight that challenges you but still allows for controlled movements. If the ball feels too heavy and compromises your form, go lighter.
Consider Your Goals: If you’re aiming to build power or improve coordination, start light and work up as your strength increases.

A well-chosen medicine ball enhances your workouts, so take time to find the right fit for your needs and goals!

What Exercises Can I Do with a Medicine Ball?

A medicine ball is incredibly versatile and can be used for a variety of exercises to target different muscle groups. Here are some popular options:

Medicine Ball Slams: Build explosive power by lifting the ball overhead and slamming it to the ground with force.
Russian Twists: Strengthen your core and obliques by twisting side to side while holding the ball.
Wall Throws: Improve coordination and upper-body strength by throwing the ball against a wall and catching it.
Squat Presses: Combine lower-body and upper-body work by squatting while pressing the ball overhead.
Sit-Up Toss: Enhance core strength and partner interaction by tossing the ball during sit-ups.
Lunges with Rotation: Challenge your balance and core by rotating the ball while performing lunges.

These exercises are just the beginning! Medicine balls can add variety to your routine, helping you build strength, stability, and power.

Can Medicine Balls Be Used for Core Strengthening?

Absolutely! Medicine balls are an excellent tool for building core strength. Their weight and versatility allow you to perform dynamic movements that engage your entire core, including your abs, obliques, and lower back.

Popular medicine ball exercises for core strengthening include Russian twists, medicine ball slams, and plank pass-throughs. These moves not only target your core muscles but also improve balance, stability, and functional strength.

By incorporating a medicine ball into your workouts, you can challenge your core in new ways and take your fitness routine to the next level!