Medicine ball: which type to buy, what weight to choose, and how to use it
We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.
- Rubber medicine ball with textured grip. Best for: Home core work, squats and partner or wall passes. See options on Amazon
- Soft-shell wall ball. Best for: Wall ball throws and squat-to-throw conditioning. See options on Amazon
- Light medicine ball for core work. Best for: Beginners, older adults and ab exercises. See options on Amazon
- Slam ball. Best for: Overhead slams and power work. See options on Amazon
Types of medicine ball
| Type | Example (Rogue) | Good for | Not for |
|---|---|---|---|
| Soft-shell wall ball | 14 in diameter, vinyl shell, 4 to 30 lb | Wall ball throws, squats, sit-ups, trunk twists, presses | Slams; Rogue says it is not intended for slams |
| Rubber bounce ball | Rubber, textured grip, 6 to 30 lb; 8.5 in to 11.25 in across | Lateral wall throws, partner passes, bouncing drills, squats and sit-ups | Overhead slams; Rogue warns of strong rebound |
| Slam ball | Dead, low-bounce ball | Overhead slams to the floor | Drills that need a rebound |
The bounce matters for safety. Rogue says its rubber medicine ball is not recommended for overhead slamming because of its strong rebound, and points people who want to slam to a dedicated slam ball. It also says slamming its soft wall ball from overhead voids the warranty. If slams are your main use, see our slam ball guide.
How to choose medicine ball weight
Mayo Clinic's rule for strength training is to choose a weight heavy enough to tire your muscles after about 12 to 15 repetitions, and it lists medicine balls among the tools you can use. For a medicine ball that means:
- Core and twisting moves: start at the light end. You will be holding the ball away from your body, which makes it feel heavier.
- Squats and presses: choose a load you control throughout the movement, then progress gradually.
- Throws and passes: ask a trainer to select an appropriate load and safe throwing/catching progression; general lifting repetition advice does not set a safe throw load.
Size matters too. Rogue's rubber balls get bigger as they get heavier, from 8.5 inches at 6 and 8 lb to 11.25 inches at 15 lb and up, while its wall balls are all 14 inches across. Compare the diameter with your hand span. Check that you can hold it securely with both hands before adding speed; catchability depends on its weight, shell and your technique.
Medicine ball exercises for abs and core
Rogue lists trunk twists, squats, sit-ups and presses among common medicine ball uses. Examples to discuss with a trainer:
- Seated trunk twist. Sit with knees bent, hold the ball at your chest, and rotate slowly side to side.
- Medicine ball sit-up or crunch. Hold the ball on your chest. Mayo Clinic gives arms-crossed-on-chest advice for an unweighted crunch, rather than locking the hands behind the head. It does not prescribe this weighted variation; learn an unweighted version first.
- Goblet squat. Hold the ball at your chest and squat.
- Chest pass to a wall. With a ball that bounces, pass and catch.
For the unweighted core exercises on its page, Mayo Clinic suggests one set of 12 to 15 repetitions of each, keeping your back in a neutral position and breathing freely. Strength train at least two times a week.
Safety
- Mayo Clinic says to talk to your health care professional before core-strength exercises if you have back problems, osteoporosis or other health concerns.
- If an exercise causes pain, Mayo Clinic says to stop it; you can try a lower weight or try again in a few days.
- Throw against a solid wall with clear space around you, and expect the ball to come back.
- Never slam a ball that is made to bounce.
- Beginners can ask a trainer or fitness specialist to check form, as Mayo Clinic suggests.
What to look for when you buy
Rubber medicine ball with textured grip
Best for: Home core work, squats and partner or wall passes
Rogue's rubber balls bounce back on wall throws and floor drills, have a tread-pattern grip, and are smaller than wall balls, so compare their size with your grip.
Watch out: Do not slam it overhead; Rogue warns the rebound is strong. Check the shell, grip and intended uses of the particular listing.
See options on AmazonSoft-shell wall ball
Best for: Wall ball throws and squat-to-throw conditioning
Compare the shell and diameter with your intended throwing drill. Rogue's wall balls are 14 inches across at every weight and come in weights from 4 to 30 lb.
Watch out: Not made for slams; Rogue says overhead slamming voids its warranty.
See options on AmazonLight medicine ball for core work
Best for: Beginners, older adults and ab exercises
Mayo Clinic advises a weight that tires the muscles in about 12 to 15 reps; for twists and crunches that is often a light ball.
Watch out: Too light for squats once you get stronger; you may want a second ball later.
See options on AmazonSlam ball
Best for: Overhead slams and power work
Makers including Rogue point people who want to slam to a dedicated slam ball rather than a bouncing medicine ball.
Watch out: Low bounce means it is not right for rebound drills; check the maker's guidance for wall use.
See options on AmazonQuestions people ask
- What weight medicine ball should I use?
- One that lets you do about 12 to 15 controlled reps, as Mayo Clinic advises for strength training. That is general lifting advice, not a throw prescription. Ask a trainer about the load and technique for throws.
- What is the difference between a medicine ball and a slam ball?
- Many medicine balls bounce, and makers like Rogue say they are not for overhead slams. A slam ball is built to hit the floor without a strong rebound.
- Can you use a medicine ball for ab workouts?
- Yes. Trunk twists, sit-ups or crunches with the ball on your chest are common. Ask your provider first if you have back problems or osteoporosis.
- Can I throw a medicine ball against a wall?
- Use a ball made for it: a soft wall ball or a rubber ball rated for wall throws. Stand where a rebound cannot hit anything behind you.
- Is a medicine ball the same as a stability ball?
- No. A medicine ball is small and weighted. A stability ball is large and air-filled for sitting or balance work.
Sources
- Rogue Medicine Balls (roguefitness.com), Rogue Fitness (maker)
- Rogue Rubber Medicine Ball (roguefitness.com), Rogue Fitness (maker)
- Strength training: Get stronger, leaner, healthier (mayoclinic.org), Mayo Clinic
- Exercises to improve your core strength (mayoclinic.org), Mayo Clinic