If you’re like most people, working out alone can feel like a chore. Although a med ball partner workout might look less ambitious than other exercises, it is highly effective. Doing medicine ball workouts with a partner on a regular basis has been proven to help athletes develop their strength. Plus, working out with a partner makes it MUCH more fun!
Read on to learn more about how using medicine ball training benefits. We’ll also cover the best partner ab workouts with medicine ball and strength training workouts you can do almost anywhere. Let’s get to work!
What Is a Medicine Ball?
A medicine ball is a large, firm weighted rubber ball. Medicine balls can range in weight from 2 to more than 20 pounds. A medicine ball partner workout is useful for improving strength, balance [1], posture, and endurance.
Why Use a Medicine Ball?
The best part is that medicine balls are inexpensive and easy to store. Partner workouts with medicine ball can be done almost anywhere. In fact, it’s possible to use a medicine ball to tone every muscle in your body.
What Material Is a Medicine Ball Made From?
The shell of the medicine ball can be made from materials, such as vinyl, nylon, kevlar, polyurethane, leader or dense rubber. The inner contents of a medicine ball may be sand or gel for heavier balls. Smaller medicine balls may be inflated with air. Kevlar and dense rubber medicine balls are preferred for their durability. You can also make your own medicine ball but it’s much easier to buy one.
What Is Good Weight for a Medicine Ball?
Medicine balls are found virtually everywhere. If you are just starting out with medicine ball training, a weight of about 4, 6, or 8 pounds is good. If you want a more intense workout, then try a medicine ball of 10 or 12 pounds.
Heavy Medicine Balls for Power Training
A heavy kevlar, vinyl or leather medicine ball is recommended for power training. [2] Heavier medicine balls from 10 or 12 pounds to 30 pounds or more are recommended based on your fitness level.
Light Medicine Balls for Speed Training
Light medicine balls are ideal if you want to improve your speed. Choose a lighter medicine ball that is relative to your body strength. Use a slam ball or non-rubber medicine ball for speed training so that it won’t bounce.
Are Medicine Ball Workouts With a Partner More Effective Than Strength Training?
Medicine ball training can be more effective than ordinary strength training. Especially, when it comes to improving your performance during throwing and swinging. [3] Add a medicine ball partner workout to your fitness mix to move past a workout plateau.
7 Benefits of Medicine Ball Workouts
The benefits for medicine ball workouts with a partner are varied. Some people use medicine balls for their strength, speed, and endurance training benefits. While others use med ball partner workout exercises in rehabilitation from injury.
What do medicine ball workouts with partner do? There are several benefits of medicine ball workouts:
- Improved Flexibility. The medicine ball is ideal for dynamic movements, or movements done repeatedly to stretch your muscles. [4] You can use a medicine ball in place of kettlebells or dumbbells. Medicine ball workouts increase the range of motion and promote flexibility in joints.
- Lower Risk. Medicine ball workouts with a partner are easy to do. They are less risky for entry-level training and help to avoid injury.
- Rehabilitation. After an injury or surgery, physical therapists often recommend patients use medicine balls. [5] They help with the rehabilitation of a muscle or muscle groups via stretching and strength exercises.
- Full-body Workout. Medicine ball exercises are typically full-body movements. These exercises combine cardiovascular and strength training in one. These workouts improve strength and cardiovascular health.
- Strength Training. Medicine balls can be used while doing squats or lunges. This increases the intensity of the workout to build your muscle strength. Medicine ball workouts also build muscle mass as you perform certain exercises. [6]
- Core Strength. Medicine ball partner workouts also build core strength, namely the abdomen and back. [7] These core-strengthening exercises improve balance, posture, and coordination.
- Increased Calorie Burn. Medicine ball workouts with a partner involve movements that work out the entire chain of muscles. [8] These exercises that involve intermuscular coordination help you burn more calories. Medicine balls are included in competitive training regimes for this reason.
Best Medicine Ball Workouts With a Partner
From seated circles to the squat toss, a medicine ball is a highly versatile workout accessory. When you add a partner, medicine ball workouts are fun and can be highly effective. Here are the best medicine ball workout with a partner exercises to try:
Seated Rebound
What it does: The Seated Rebound is a partner medicine ball workout that targets the core muscles, including the abdominals, obliques, and lower back. It helps improve core strength, stability, and endurance.
Here’s how to do it:
- Sit on a mat or a stable surface with your knees bent. Feet flat on the ground.
- Your partner who is standing will toss the ball down to you.
- Engage your core muscles by pulling your navel towards your spine, and sit up tall with good posture.
- Explosively throw the medicine ball back to them, extending your arms fully toward your partner.
- Catch the medicine ball as it returns to you. Immediately throw it again. Repeat the rebounding motion for a desired number of reps.
- Take turns with your partner standing or sitting and catching the ball.
How many reps: 3 X 10-12 reps
Squat Toss (with a partner)
What it does: The Squat Toss combines a squat movement with an explosive toss, engaging multiple muscle groups. It improves strength, power, and coordination.
Here’s how to do it:
- Stand facing your partner with a medicine ball held at your chest with both hands.
- Stand with your feet shoulder-width apart. Keep your toes pointing forward. Engage your core by pulling your navel towards your spine.
- Lower your body into a squat position. Bend at the hips and knees while keeping your chest lifted and back straight.
- Explosively push through your heels and extend your hips and knees to rise up from the squat. Simultaneously, toss the medicine ball to your partner with an overhead throw.
- Your partner catches the medicine ball. They immediately perform the squat toss to return the ball back to you.
How many reps: 3 X 8-10 reps
Seated Circles
What it does: Seated Circles is an exercise that focuses on core stability and rotational strength. It engages the core muscles and promotes spinal mobility.
Here’s how to do it:
- Sit on the floor facing your partner, with your knees bent and feet flat on the floor. Maintain an upright posture.
- Hold the medicine ball with both hands in front of your chest, elbows slightly bent.
- Start by passing the medicine ball to your partner by rotating your torso to one side. Hand the ball to your partner. Your partner should then rotate in the opposite direction to receive the ball.
- Your partner repeats the same movement by passing the ball back to you, and you rotate in the opposite direction to receive the ball.
- Continue passing the medicine ball back and forth in a circular motion. Switch directions after a set.
How many reps: 3 X 8-10 reps
Chest Pass with Squat
What it does: The Chest Pass with Squat combines upper body strength training with lower body movement. [9] It engages multiple muscle groups and promotes overall functional fitness.
Here’s how to do it:
- Stand facing your partner, about 6-8 feet apart, with the medicine ball held at chest level.
- Both partners start in a squat position. Your partner should be roughly 10 to 15 feet away. Bend at the knees and hips, while maintaining a straight back and engaging the core.
- From the squat position, explosively push through the legs to stand up. Simultaneously, pass the medicine ball to your partner with a chest pass, extending the arms fully.
- Your partner catches the medicine ball. They immediately perform a squat, repeating your same movement by explosively standing up as they pass the ball back to you with a chest pass.
- Continue passing the medicine ball back and forth. Incorporate the squat movement in a fluid and coordinated manner.
- Continue to perform the chest pass with squat in a controlled and fluid motion for the desired number of reps.
How many reps: 3 X 8-10 reps
Straight Arm Plank Pass
What it does: The Straight Arm Plank Pass helps improve stability, strength, and coordination. It engages the shoulders, chest, and arms. It’s not just a partner ab workouts medicine ball exercise, but a total body exercise.
Here’s how to do it:
- Start in a straight arm plank position, facing your partner. Place the medicine ball between your hands on the floor.
- Your partner should be in a similar straight arm plank position facing you, aligned at a distance that allows for safe and controlled passing of the medicine ball.
- Keeping your body in a straight line from head to toe, engaging your core. Then, pass the medicine ball to your partner by rolling it to their side.
- Your partner catches the medicine ball and immediately passes it back to you by rolling it to your side.
- Continue to pass the medicine ball back and forth under your body, while maintaining a stable plank position. Keep your core engaged.
How many reps: 3 X 8-10 reps
Choose a weight for a medicine ball that is appropriate for your fitness level and gradually increase it as you progress. [10] If you feel pain or discomfort, stop immediately and consult with a fitness professional or healthcare provider.
Next Steps
While most gym workouts can be done on your own. Medicine ball workouts with partner add another dimension to your workouts. They extend the variety of training. Engaging with another person also increases your positive mood and your energetic feelings.
Level up with a medicine ball ab workout with partner to achieve better fitness results.
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References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5890205/
- https://journals.lww.com/nsca-scj/Fulltext/2010/08000/Medicine_Ball_Training_Implications_for_Rotational.1.aspx
- https://journals.lww.com/acsm-healthfitness/fulltext/2016/09000/medicine_ball_power_training_exercises_for_older.10.aspx
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039492/
- https://jhssrjournal.com/index.php/journal/article/view/21
- https://pubmed.ncbi.nlm.nih.gov/17685676/
- https://www.researchgate.net/publication/331482677_The_Effect_of_8-Week_Core_Training_on_Balance_Agility_and_Explosive_Force_Performance
- https://www.researchgate.net/publication/264850382_A_Combination_of_Exercise_with_a_Mini_Medicine_Ball_and_Diet_with_a_Meal_Replacement_Shake_as_a_Synergistic_Program_to_Increases_Fitness_and_Produces_Weight_Loss
- https://www.sciencedirect.com/science/article/abs/pii/S1466853X17301396
- https://journals.lww.com/nsca-jscr/Abstract/1999/08000/Quantification_of_Medicine_Ball_Vertical_Impact.15.aspx