Medicine ball punches: how to do them + Video

Medicine Ball Strikes: Full Body Techniques Guide and Video

Most of the time when you’re in the gym, slow and steady is the name of the game. Whether you’re lifting weights or doing calisthenics, your goal is to demonstrate control by moving your body evenly and with intention.

Medicine ball hits are a different story. Popular in high-intensity interval training (HIIT) and functional fitness programs, this explosive exercise is all about power and speed.

When done correctly, medicine ball punches offer a safe way to build strength and coordination. In this guide, we explain how to do them and why you should do it.

Why is it hit with a medicine ball?

The medicine ball slam is a powerful exercise that engages the shoulders, legs, and core. Overhead medicine ball hits are a type of plyometric exercise, a category of training that takes advantage of fast, high-intensity movements to develop power and strength.

Medicine ball slams are very convenient since you only need a medicine ball and a few feet of space. Aside from accessibility, overhead shots are highly regarded for other reasons. Gym-goers often perform medicine ball hits because:

• Condition your entire body – Medicine ball punches may seem to only work on the arms. But this dynamic exercise also targets the lower body and core. From the upper back to the hamstrings, almost every muscle group is involved.
• Improve your cardio – The speed and movement involved in medicine ball hits make your heart beat faster, especially if you do several repetitions in a row. That means your heart muscle is also do exercise. The more you do high-intensity activities like slams, the more blood your heart can send to your lungs and muscles.
• Increase coordination – Because med ball slams offer a full-body workout, performing them can improve your overall coordination and balance (since all your muscles have to work together).

A step-by-step guide to medicine ball hits

Have we convinced you to add medicine ball hits to your exercise routine? Perfect. The next step is to learn how to correctly perform this dynamic exercise.

Here’s how to do a medicine ball slam:

• Step 1: Select a Medicine Ball – Whether you are training in a gym or at home, your medicine ball hits start with the right medicine ball. You’ll want to choose a soft, non-bouncy ball that won’t bounce when it hits the ground. As for weight, look for something relatively light. We suggest starting with a 5 or 10 pound ball and then working your way up.
• Step 2: Set your posture – Take your ball to an open space in the gym and place it in front of you. Standing behind the medicine ball, place your feet slightly wider than shoulder width apart.
• Step 3: Raise the ball above your head – Bend your knees to lift the ball and then bring it overhead in one fluid motion. Your palms should face inward and your arms should be straight (but not locked at the elbows).
• Step 4: Hit the ball on the ground. – Engage your core, then send your butt back as you send the medicine ball hard to the ground. After the ball releases your grip, move forward so that your arms go over your body and your hands point behind you.
• Step 5: Pick up the ball and repeat – Grab the ball and start again from step 3 for as many repetitions as you want. We recommend doing 5 to 10 reps per set, but you can customize your workout based on your goals and fitness level.

Safety Precautions: How to Avoid Injuries

Because medicine ball punches are a high-intensity, full-body exercise, there is a potential for injury. Follow these tips to stay safe.

Start with a warm-up

We always recommend starting exercise slowly, but warming up is especially important when doing medicine ball swings. Spending even ten minutes warming up can greatly reduce the chance of suffering an injury.

Before grabbing a medicine ball, perform a series of warm-up exercises like the example below.:

• Five minutes of full body stretches.
• One minute of arm circles.
• 10 lunges on each side
• 10 squats
• 10 jumping jacks

Maintain proper posture

Improper posture can cause spinal or leg injuries. So, as you lift the medicine ball, keep your back straight and bend your knees slightly.

Keep your elbows bent

When carrying the ball above your head, be careful not to lock your elbows. A microflexion in the elbow reduces the possibility of strain.

Tips for beginners

New to medicine ball hits? No problem. Just keep this advice in mind:

• Start small and slow – At first, focus on controlling your movements. If you can, do your med ball swings in front of a mirror to perfect your form. Once you feel confident, you can increase the speed and intensity.
• Throw as hard as you can – While each part of the exercise will give you a workout, the crux of the medicine ball slam is, well, the bang. When you throw the ball on the ground, do it with as much force as possible; that’s where the benefits come from.
• Respect those around you – Medicine ball strikes can be loud, so observe your surroundings before you begin. Consider postponing slams in a crowded gym at peak times, and definitely Avoid doing them in your apartment if you have neighbors downstairs.

Incorporating medicine ball hits into a training routine

You’ll enjoy the best results if you add med ball hitting to a larger routine.

One way to incorporate medicine ball hits is to make them part of a circuit. For example, you could do 10 repetitions of each of:

• squats
• kettlebell swings
• burpees
• bicep curls
• Medicine ball hits

Medicine ball punches also work well as an interval training exercise: do it for 30 seconds, rest for 15 seconds, then repeat.

Develop Power and Coordination with Chuze Fitness

Regardless of how you incorporate medicine ball punches into your training, one thing is certain: this high-intensity exercise will help you improve your athletic performance, build muscle, and raise your overall fitness level.

If you need a place to run with Ball hitting, not to mention all the other exercises in your routine, Chuze Fitness is the best place. Our state-of-the-art facility has all the equipment you need to achieve your fitness goals, as well as incredible amenities.

Visit your nearest Chuze Fitness location today to get started.

Sources:

Harvard Health. Plyometrics: Three explosive exercises even beginners can try. https://www.health.harvard.edu/blog/plyometrics-tres-explosive-exercises-even-beginners-can-try-202308022960

Master class. Medicine Ball Striking Guide: How to Master Medicine Ball Striking. https://www.masterclass.com/articles/medicine-ball-slams-guide

National Heart, Lung, and Blood Institute. Physical activity and your heart. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. He has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.