Medicine Balls

Medicine Balls are one of the oldest pieces of exercise equipment, and yet still one of the most effective ways to build power and speed.

  • Medicine ball training was discovered thousands of years ago by the ancient Greeks.  It is one of the oldest forms of strength and conditioning and is still one of the most effective and efficient ways to increase explosive power, speed, and to improve your health.
  • One of the distinct advantages of training with a medicine ball is they are portable and can be used anywhere you have some open space or a hard wall.
  • They are the one piece of workout equipment that has stood the test of time.
  • Several styles and sizes exist – some are made of rubber or leather, some absorb load, and others bounce really high.

The great thing about medicine balls is you can add exercises to your normal workouts for abs, core, chest, back, legs, shoulders – almost every body part. Exercise Balls have been around for a very long time, and have become a big part of functional training with new adaptive exercises. Medicine ball workouts for women and men can help achieve fitness goals quicker.

Top 25 Best Medicine Balls Reviewed


1. Valeo WFB6 6-Pound Weighted Fitness Ball With Soft Vinyl Covering And Included Exercise Chart, 5-Inch Diameter

  • Soft vinyl covering for superior grip
  • 5″ diameter for easy handling
  • Includes exercise chart
  • Helps develop strength
  • Great for all fitness levels

2. AmazonBasics Medicine Ball, 10-Pounds

  • 10-pound ball for upper- and lower-body exercises
  • Ideal for classic medicine ball workouts
  • Helps develop core strength, balance, and coordination
  • Sturdy rubber construction; can bounce off hard surfaces
  • Textured finish provides a superior grip

3. CAP Rubber Medicine Ball, 10-Pound, Red

  • 10 Lbs.-Red/Black
  • Tacky grip for safe exercising

4. j/fit Dead Weight Slam Ball – 15 lb

  • TAKE YOUR WODS TO THE NEXT LEVEL: Cross training is founded on innovation and variety – and our slam ball helps you reap all of its benefits, with unprecedented ease. Repetitive motions during WODs, through continuously using barbells, dumbbells or kettle bells soon tire your muscles and keep your from extending your range of motion. By purchasing the j/fit Slam Ball, you can transform your WODs and quickly advance cross training levels, quickly.
  • BOOST YOUR AEROBIC CAPACITY: Slam ball workouts tone the cardiovascular system, enhance full-body circulation and dramatically improve your strength and endurance. By moving at a high speed, you push your body towards producing more power – and FAST. As the anaerobic system is working at full steam, aerobic functions pick up pace and are rendered even more efficient at providing in-between set & WOD recovery.
  • BUILD MUSCLE MASS & ATTAIN PERFECT BALANCE: There’s only so much you can do unassisted, while cross training. Slam balls stimulate a host of muscle groups, simultaneously, which would otherwise need to be conditioned through separate, often taxing exercise sets. Slam balls add a layer of resistance to exercises which traditionally rely solely on bodyweight. They naturally increase muscle mass and improve posture and balance, through aiding in regulating and perfecting movement patterns.
  • ENGINEERED FOR PRECISION & DURABILITY: Simply the highest quality slam balls on the market. Our slam balls have gone through over 10 re-designs throughout the years, aiming for perfection and exercise precision. Each ball is subjected to rigorous roll tests to ensure even weight distribution. Designed to withstand even the toughest of WODs, both indoors and outdoors, they are a wise, long-term investment for dedicated cross trainers.
  • CHOOSE YOUR SIZE: Our 9″ diameter balls are offered in 10-lb, 15-lb, 20-lb, 25 lb, 30 lb, 35 lb, 40 lb and 50 lb sizes. Get one now according to your strength level and come back to buy more, as your endurance increases! Purchase now — the Best Slam Ball on the Market!

5. Sports Research Medicine Ball (10lb) | Helps develop core strength & balance

  • 10-pound ball for upper- and lower-body exercises
  • Ideal for classic medicine ball workouts
  • Helps develop core strength, balance, and coordination
  • Sturdy rubber construction; can bounce off hard surfaces
  • Textured finish provides a superior grip

6. Titan Fitness 30 lb Slam Spike Ball Rubber Exercise Weight Crossfit Workout

  • Durable: Thick rubber walls that withstand high impact with the ground; Not stiff enough to split easily
  • Usage: Throw against the ground or wall to work out muscles; Also works as great stress reducer
  • Value: High quality slam ball at very affordable price; Solid design with excellent balanced filling
  • Benefits: Work out your core, abs, and arms; Burn calories and fat
  • Safe: Surface texture makes it easier to hold when your hands are sweaty

7. j/fit Medicine Ball, Red/Black, 25-Pound

  • Heavy duty, triple stitched soft shell covering
  • Absorbs impact
  • All sizes are 14-Inch diameter and red/black color
  • Special construction allows ball to maintain balance and keep its shape
  • 6lb, 8lb, 10 lb,12lb,15 lb,18 lb,20 lb, 25 lb, and 30 lb sizes
  • Not intended for slamming exercises, please refer to j/fit Slam Ball for use

8. A2ZCare Soft Weighted Toning Ball / Mini Ball (Green (4lbs))

  • The weight toning ball (often called medicine ball) is utilized in performing pilates, fitness, strength, yoga and in rehabilitation. More flexible product replaces any big heavy old-day weight.
  • Most comfortable design for anyone: This medicine ball is designed with a proportion of fitting your palm: conveniently small, easy to grab, made of durable soft PVC shell, interior natural sand ensuring healthy state for users.
  • Be a brilliant alternative to dumbbells to improve self -balance, strength and flexibility.
  • We offer a variety of choices of distinct sizes and colors: Blue-2lbs, green-4lbs, Red-6lbs, Purple-8lbs. Easy for you to decide an item suitable for your practice frequency.
  • A2ZCare is the exclusive seller for A2ZCare product for this listing on Amazon. If you see A2ZCare product being offered by another seller, it’s a counterfeit. Please report the seller immediately to Amazon for a full refund if you accidentally buy it from those sellers.

9. TRX Training – TRX Handcrafted Wall Ball with Reinforced Seam Construction, 20 Pounds (9.1 kg)

  • FOR BEGINNER OR ADVANCED-LEVEL TRAINING: The TRX 14-Inch Wall Ball is ideal for everything from wall ball throws to traditional trunk twists, squats, sit-ups and presses to improve endurance, explosiveness and core strength. It is available in a variety of weights for Beginner to Advanced Training.
  • BUILT TO WITHSTAND HEAVY-DUTY USE: The TRX Wall Ball is handcrafted with a moisture and scuff resistant vinyl shell. The durable, reinforced seam construction allows TRX Medicine Balls to withstand heavy-duty use.
  • SOFT, EASY-TO-GRIP CONSTRUCTION: TRX Wall Ball features an interior filling that helps the ball keep its shape, and is forgiving enough to safely catch high-speed throws or bounces. It’s easy-to-grip construction allows you to keep hold of the Ball – no matter how hard you sweat.
  • MULTIPLE WEIGHT OPTIONS: The TRX Wall Ball is available in 4, 6, 8, 10, 12, 14, 16, 18 and 20 pound (1.8, 2.7, 3.6, 4.5, 5.5, 6.4, 7.3, 8.2 and 9.1 kg) weights, allowing you to select the right size for your workout or fitness level. All weights are covered by a one year warranty.
  • THE TRX MANIFESTO: As the leaders in functional training, our mission is to empower you in your pursuit of better. We’ve developed the world’s best training equipment, workout programs, and education courses to help you push, pull, squat and lunge your way to a better version of yourself.

10. Yes4All Soft Weighted Medicine Toning Ball – Purple – 8 lbs – ²HWGXZ

  • BUILD STRENGTH AND COORDINATION AT ONCE: While holding a heavy ball help build up your arm strength, your effort to keep it from rolling down will increase your coordination. Yes4all toning ball can be incorporated with balance, flexibility and strength workouts.
  • ERGONOMIC AND NON-BURST CONSTRUCTION: Made of PVC and filled with natural sand, this toning ball offers a tough, durable and controllable support with your exercises.
  • NEW WAY TO WORK YOUR MUSCLES: Besides being a fun replacement for kettlebells or dumbbells, toning ball allows you to bounce and throw, which help activate different muscle groups.
  • 8 LBS WEIGHT AND COLOR-CODED IN PURPLE: Bright color to make your workouts more enjoyable and easy to grab suitable weight within seconds.
  • 6-MONTH WARR & 60-DAY RETURN: Surely you will be satisfied with this high-quality product. But if you think it’s not for you, contact us for full repayment within 60 days of purchase.

11. Titan 20 lb Wall Medicine Ball Core Workout Cardio Muscle Exercises Strength WOD

  • Usage: Throw against the wall to hit a target or use for medicine ball workouts like squats, sit-ups, twists and more; Not meant to be used for slam ball exercise routines as it will damage the ball
  • Benefits: Develop core and muscle strength, increase cardiovascular endurance, and burn calories; Functional exercises help your everyday life, such as squatting, lifting, throwing and standing
  • Durability: High quality synthetic-leather material on outside; Tight double-stitching holds it closed; Can withstand years of wall throws and medicine ball exercises!
  • Dimensions: Weight – 20 lb, Diameter – 14″
  • Titan Fitness Products: Check out our full line of cardio and muscle exercise equipment, like slam balls, dumbbells, exercise bikes, and power racks!

12. Goplus Dual Grip Medicine Ball for Fitness Weighted Balance Plyometric Training Muscle Build Workout with Handle, 20LBS

  • 20-pound ball for upper- and lower-body exercises
  • Sturdy rubber construction can bounce off hard surfaces
  • Classic medicine ball workout helps develop core strength, improve coordination, and fine-tune balance
  • Textured finish provides a superior grip
  • 6/8/10/12/14/16/20lbs available sizes

13. Valeo 10-Pound Medicine Ball With Sturdy Rubber Construction And Textured Finish, Weight Ball Includes Exercise Wall Chart For Strength Training, Plyometric Training, Balance Training And Muscle Build

  • Classic medicine ball workout helps develop core strength, improve coordination, and fine-tune balance
  • Sturdy rubber construction can bounce off hard surfaces
  • Textured finish provides a solid grip
  • Come in four-, six-, eight-, ten-, and 12-pound weights
  • Exercise wall chart is also included

14. Rep Soft Medicine Ball – 20 lbs

  • Individually constructed, stitched, and tested for quality, the Rep Fitness soft medicine balls are perfect for use with CrossFit workouts, wall ball exercises and strength and conditioning workouts.
  • Very durable thick double stitching and grippy synthetic leather is perfect for wall ball exercises and high speed medicine ball work
  • Each ball is individually tested for balance to ensure even packing of internal weight
  • Professionally stitched-in weight and logo that looks fantastic, with beautiful color coding by weight for easy identification
  • 14″ diameter for every size

15. Valor Fitness Slam Ball, 20-Pound, Black

  • Energy releasing workout
  • Textured surface for better grip
  • Dense wall to prevent blow outs

16. Milliard Double-Grip Medicine Ball – 6lb.

  • 6 lb. medicine ball has built-in handles at the three o’clock and nine o’clock positions for a firm, easy and comfortable grip during intensive training that involves rotational or explosive movements.
  • Simple to use and easy to integrate into almost any training regimen. Great for use at the gym, in yoga, martial arts, or in your living room.
  • Balance on it, lift it, shake it side-to-side – make it a part of your day any way you can to improve your core strength and to increase your endurence levels.
  • No moving parts to break, batteries to change or long manuals to read.
  • Solid weighted core

17. Champion Sports Leather Medicine Ball (Blue/White, 9-10 lbs)

  • Thick synthetic leather cover offers maximum grip and control
  • Leather cover and stitching provide exceptional durability and stand up to extreme exercises
  • Will last a long time and stand up to extreme exercises
  • Great for cross training to improve strength, flexibility and cardio for any sport
  • Weight: 4 kg/8.81 lbs • Size: 10″ Diameter

18. Sportmad Medicine Ball Soft Wall Ball Weight Ball for CrossFit Exercises Strength Training Cardio Workouts Muscle Building Balance, 6/10/12/14/18/20/28/30LBS, Red&Black / Blue&Black

  • Durability: Soft grippy synthetic-leather and double thick tight stitching holds it closed, withstand years of wall throws and exercises
  • Diameter: 14-Inch diameter for every weight
  • Multi-function: 6, 10, 12, 14, 18, 20, 28 and 30 pounds weights available for beginner to advanced training
  • Benefits: Perfect for muscle strength, increase cardiovascular endurance, burn calories, increase your speed, strength, coordination & conditioning
  • Sportmad Fitness Products: Check out our full line of exercise equipment, like gymnastics mats, barbell racks, roman chairs and so on

19. Empower Comfort Medicine Ball With Soft Fingertip Grip & DVD, 10 lb, Teal

  • Soft durable plastic and comfortable fingertip grips make this ball easier to hold, swing or toss
  • Great alternative to hard, rubber Cross fit-style balls
  • Sand-filled weighted ball available in 6, 8, or 10lbs-perfect for a total body workout
  • Tone your entire body while improving core strength, coordination, and mobility
  • Includes the power ABS workout DVD, featuring fitness expert gin Miller, and an illustrated boot camp workout guide

20. PULCHRA Soft Medicine Ball Leather Medical Slam Weight Wall Ball Fitness Training Workout Exercise for Better Power Balance Arm Leg Waist Muscles Build 2 4 6 8 10 12 14 16 18LB (4LB)

  • MULTIPLE WEIGHTS CHOICES: Medicine ball sizes include 2, 4, 6, 8, 10, 12, 14, 16, 18 LB. You can choose the ideal medicine ball size to make your exercises easier and efficient. You can also keep wall balls of different sizes for different exercise needs.
  • ACTIVATE EACH MUSCLE OF YOUR BODY: Medicine balls are famous for their abilities to build the cross-body fitness. The slam ball is capable of strengthen your muscles from arms, legs and waist, and improve coordination, increase explosive force, build up Stamina, fully develop your physical quality.
  • SOFT BALL FOR TRAINING PROTECTION: Compared with rubber medicine ball, Pulchra soft medicine ball has a better ability in protecting user, leather skin helps to prevent chafe and cotton stuffing works as cushion to reduce impact when user catch the ball with relatively high velocity.
  • EXTREMELY FIRM AND DURABLE: Pulchra slam wall balls are made of PU leather, sand bags and cotton stuffing. The leather is abrasion proof and water resistant, enable a long service life for daily use. Stitching is firm and tightly connected, steadily keeping stuffing inside.
  • DISTINGUISHABLE COLOR: To help customers quickly distinguish medicine balls with different sizes, each size match to a unique color. Customers will never need to waste time for searching their medicine balls.

21. Black Mountain Products Fitness Slam Ball for Strength and Endurance Training, 20 lb

  • Synthetic leather shell maintains durability even with regular Use
  • All medicine balls measure 14 inch in diameter
  • Maintains a uniform shape and weight balance at all intensity workouts
  • Slam balls range in weight from 4lbs, 8lbs, 12lbs, 20lbs, and 25lbs
  • Lifetime Warranty on all fitness slam balls

22. Danskin 10 -Pound Weighted Toning Ball

  • Includes one 10-lb. weighted toning ball and an exercise poster
  • Soft-to-the-touch latex-free vinyl shell is a comfortable alternative to conventional dumbbells
  • Compact and easy-to-grip quality helps you focus on your workout
  • Helps improve core strength, functional movement, overall muscle tone and flexibility
  • Soft, comfortable grip, gel-filled with latex-free vinyl shell.
  • Fun and easy to use?tone and tighten muscles as you lift, throw, catch, and swing the ball.
  • Includes one weighted toning ball
  • Target abs with every move! Improve core strength, functional movement, overall muscle tone, and flexibility with a total body workout.
  • Versatile, compact, and portable.

23. Champion Sports Medicine Ball Tree

  • Made of high strength steel tubing
  • Narrow design allows rack to fit almost anywhere
  • Holds up to 5 medicine balls
  • Assembly required
  • Dimensions: 15″L x 11″W x 52″H

24. SPRI Xerball Medicine Ball, Brown, 25-Pound

  • High rubber content with a textured surface provide a better bounce and a more comfortable grip
  • Add air to increase bounce and variety to your workout
  • Thick walls increase durability and extend the life of the ball
  • Bold colors and easy read weight stamps allow for quick identification of weight desired
  • Includes full color instruction sheet

25. Wacces Medicine Ball, 6 lb

  • PERFECT COMPANION – Great for dynamic exercises to increase muscle power, and for developing core strength during your exercises.
  • STURDY and DURABLE – Textured rubber surface is built to last for bouncing and throwing against hard surfaces and provides a stable grip during intensive training that involves rotational or explosive movements.
  • IMPROVED FITNESS – Excellent for building strength and stamina while challenging coordination and balance. Helps develop core strength, balance, and coordination.
  • VARIETY – Available from 2-25 lb. in various colors for gradual progression. Ideal selection possibility for various strength levels and muscle groups.
  • FULL-BODY WORKOUTS – Great for core exercises, partner workouts, squats, overhead presses, balance, and more.

The Science Behind Medicine Ball Training

The ability to produce maximal power is so very important not only in competitive athletics but as we become middle-aged and older adults as well.  By building and maintaining power, balance, and strength, we all can live a very enjoyable and active lifestyle.

While performing medicine ball training for power you should focus on movement coordination and efficiency with the intent to move the medicine ball with explosive movements, and as fast as humanly possible despite the med balls weight.

Force depends on your ability to recruit what are called high threshold motor units, which are muscle fibers that have the ability to contract very fast and explosively. This ability is also known as neuromuscular efficiency and is enhanced with explosive medicine ball training.

15 Medicine Ball Exercises – The Total Body Workout


Full-Body Medicine Ball Exercises

1. Lunge With Overhead Press

Stand with the feet together, holding a medicine ball with a weight that is manageable for you, in front of the chest with both hands. Lift the right foot off the floor, bending the knee, and hold this position for one count before stepping forward into a lunge. With the body weight shifting to the right leg, reach the medicine ball straight overhead. While still in the lunge position, pull the ball back to the chest, and bring the front leg back to the starting position and repeat.

2. Lunge With Twist

Standing with feet about shoulder width apart, and shoulders relaxed, hold a medicine ball out in front of the chest. Step forward into a lunge with the right leg. Get deep into that lunge, making sure the front thigh is parallel with the floor, then with extended arms, reach the medicine ball to the right, rotating the torso at the same time. Maintain the lunge and return to center. Return to the standing position, then lunge with the other leg (and rotate to the left this time). Do the twist in place, or moving forward as walking lunges.

3. Squat Press and Throw

With your heels grounded, come to a squat position (as if sitting in an invisible chair). Drive through the heels to jump, and throw the ball straight up as high as possible. Let the ball drop to the ground and repeat. Be sure to step back after each throw so the ball doesn’t hit you in the head on the way down. This should be obvious, but I have seen dummies just stand there and take it off the noggin.

Legs and Glutes

4. Single-Leg Squat

Stand with feet shoulder-width apart and knees slightly bent. Lift the right foot off the ground and extend it forward. Hold the medicine ball in front of your midsection, and lower the body into a squat position. Return to start position, and switch legs. That is one repetition.

5. Reaching Romanian Dead-lift

This one will challenge your balance. Stand on the right leg, with a medicine ball in both hands. Bend the right knee slightly, and hinge forward at the hips, extending the left leg straight back. The body should now form a straight line that’s perpendicular to the standing leg. Return the extended leg to the floor, repeat, then switch legs. Maintain good focus and drive through your heels. This is one of my favorite hamstring / glute exercises.

6. Single-Leg Hip Bridge

Lie on your back and place your right foot onto the medicine ball. Squeeze the hips up toward the sky with the left leg straight in the air, and all your weight supported by the right foot and the shoulders. Pause for a one count, then slowly return to the start position, and repeat. That will make one repetition.

7. Circle Squat

Stand holding a medicine ball at the right hip. Circle the ball overhead toward the left, while stepping out the left leg to into a side squat (think of a sumo wrestler). Circle the ball all the way to the left side of the body, while still in the squat, then step the feet back together, and circle the ball back to the right. Repeat, then switch directions.

Chest and Back

8. Single-Arm Med Ball Push-Ups

Adding a medicine ball to your standard push-up quickly puts you into an even more challenging movement. Get into a high-plank with a medicine ball under one hand. Lower the chest toward the floor to perform a push-up. Return to high-plank and roll the ball to the other hand. (Modify by dropping to your knees.)

9. Medicine Ball Push-Ups

Begin in a standard push-up position, place your hands on the medicine ball, and shift your body weight forward until in plank position. Keeping the core tight, and the head aligned with the spine, slowly lower the chest toward the ball until it nearly touches the med ball. Make sure to keep the elbows pinned tightly at your sides. Finish the move by pressing upward through the arms until they’re fully extended. If you are not strong enough to perform this movement, go ahead and drop your knees on the mat.

10. Weighted Superman

Lie face down on the mat with arms stretched out in front, holding onto a lightweight medicine ball. Slowly raise your arms and legs up as high as possible, engaging the back muscles. Hold the position at the top for a three count, and lower the body back down to the mat and repeat.

11. Wall Pass

Find the nearest medicine ball wall (hint – it should be made of concrete and not glass). Stand about 3 to 4 feet in front of it, holding a lightweight medicine ball with both hands. Get into an athletic stance, with a slight bend in the knees, and the core engaged, bring the ball to the chest, and firmly throw it at the wall in a chest pass motion. Please be sure to catch the ball on its return.

Shoulders and Arms

12. Shoulder Press

This is a basic movement and very easy even for beginners but can be juiced up with a heavier ball. Hold a medicine ball at the chest (about an inch away, right in front of the sternum). Extend the arms to the ceiling, reaching the ball overhead, and slowly lower the ball back to the start position. If it feels too easy, grab a heavier ball and feel those shoulders burn. Ahhh burns so good!

13. Figure 8

Stand with feet shoulder-width apart while holding onto a medicine ball with both hands to one side of the head, with arms fully extended. Slowly move the medicine ball in a fluid, controlled motion, forming the figure 8. Repeat reps clockwise, then switch directions. Just like with shoulder presses progress to a heavier ball if it feels too easy.

14. Triceps Extension

Stand in a comfortable stance, or sit on a bench or a chair with your core engaged. Hold a medicine ball in both hands with the arms extended overhead. Now, bend the elbows, lowering the ball behind the head until the arms form a 45-degree angle (or as far as feels comfortable). Squeeze the triceps to straighten the arms while bringing the ball back to the starting position.

15. Biceps Curl

Stand with feet shoulder-width apart, holding the med ball in both hands at the chest. Keep the elbows close to the body, lower the ball toward the ground until the arms are fully extended, then curl the ball back up to the chest. Lower the arms back to the starting position. Repeat.