The Best Medicine Balls to Squat, Throw and Carry for Improved Strength and Fitness in 2023

The medicine ball has been used for fitness for thousands of years. Long before dumbbells, kettlebells and barbells, weighted balls were used by the Persians and the Greeks, some 3000 years ago, as a means to improving fitness and helping injured people regain strength and mobility. Even the Greek physician Hippocrates was a fan — 'medicine', in fact, was synonymous with the word health, hence the term 'medicine ball' — so why does the average gym-goer give them such a wide berth now?

Used by elite-level athletes, Olympians, CrossFitters and triathletes (to name a few), the humble medicine ball could be the one piece of kit that your home gym arsenal is missing. After all, you can carry, squat, throw, slam and press them — can your dumbbells do the same?

Best Medicine Balls

Best Medicine Ball Exercises

Medicine balls are a versatile yet underused piece of equipment. Great for general strength training, medicine ball exercises can also help to build endurance, balance, stability and coordination. Here's a few examples of exercises you can perform with one.

Medicine ball throw

Drop into a semi-squat with a medicine ball in both hands. Drop your arms down so the ball is near your feet and then thrust through your hips and extend your legs. As you do, swing your arms up and throw the ball as high as you can above your head. Catch the ball and use the momentum to take you into the next rep.

Medicine ball slam

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat.

Medicine ball squat jump

Pick up a medicine ball and hold it in front of you at eye level. Squat down until your thighs are parallel to the floor, then jump upwards as high as you can. Go straight into the next squat upon landing.

Medicine ball burpee

From a standing position, holding the medicine ball at arm’s length, squat down and place the ball on the ground. Keeping your hands on the ball, kick your legs back as far as you can. Jump back in, then jump as high as you can to complete the move.