Medicine Balls
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JTX 6kg Medicine Ball With Handles
£44 £35
The JTX 6kg medicine ball is perfect for introducing weight training into your fitness routine. Made from an anti-slip, gym-grade rubber and featuring ergonomic handles.
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JTX 10kg Medicine Ball With Handles
£59
The JTX 10kg medicine ball is perfect for introducing weight training into your fitness routine. Made from an anti-slip, gym-grade rubber and featuring ergonomic handles.
Out of stock
Medicine Ball Benefits and Advice
MEDICINE BALL BENEFITS
Full Body Tone
A huge variety of exercises can be performed using a medicine ball, examples are overhead slams, v-ups, bicep curls and medicine ball push-ups. They can help strengthen and tone your lower body, core and upper body. Unlike dumbbells, medicine balls are designed to be thrown and slammed so they are a great way to incorporate strength training without just lifting weights.
Weight Loss
A mix of cardio and strength training is great for weight loss. Performing high-intensity exercises burns a significant amount of calories not just during the exercise, but for a period of time after the activity. Building muscle will aid weight loss as muscle tissue burns more calories than fat tissue.
Enhanced speed
If you're looking to increase your speed in your athletic performance, medicine ball exercises are extremely beneficial. Fast-twitch muscles assist quick movements and bursts of energy. Performing rapid movements with a medicine ball will develop these muscles and enhance your speed.
Muscular and Cardio Endurance
Medicine balls are frequently used in Crossfit or HIIT style training to improve strength and cardio. They are an excellent way to build muscle whilst also enhancing your aerobic activity. The double grip handle increases control and ability to cope with a heavier weight.
Balance and Posture
Your core helps stabilise your body and improve balance and posture. All exercises performed using a medicine ball will target your core in one way or another. More specific balance and core-focused exercises such as ab rollouts are a great way to really increase core strength.
Injury Rehabilitation
Medicine balls are regularly used for rehabilitation. They are designed to decrease the risk of injury during training and can be used to retrain the body's strength and endurance.
WEIGHT LIFTING TERMINOLOGY
REPS- Reps is short for repetitions. It refers to how many of the same exercise you do at any one time.
SETS- Sets are how many times you will repeat your reps. For example, you might to ten squats, three times with a 30-second rest between each set. In other words, you'll do 3 sets of 10 reps.
Weight training is split up into reps and sets because it's important to allow the muscles to rest in between dynamic exercises. By resting in between your sets, you can continue to work the muscle to exhaustion. Working the muscle to exhaustion may sound painful, and it might be when you first start training, but it's how you can strengthen the muscle. By exhausting the muscle, the tissues become torn and must repair itself, becoming stronger and more resilient.
How many reps and sets you'll want to do depends on the results you want. To build muscle you'll want to go for a heavier weight and fewer reps. For muscle endurance, you'll want a lighter weight for more reps.
A BRAND YOU CAN TRUST
28 Day Money Back Guarantee
JTX Fitness equipment comes with a fantastic 28 day ‘no-quibble’ returns policy. We hope that you are delighted with your purchase but if you are not absolutely happy, we will collect your order and offer a full refund (minus collection costs) within 28 days of purchase. Find out more about our 28 day money back guarantee here.
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Expert Knowledge Before and After You Buy
As well as stocking the very best fitness equipment we are dedicated to helping our customers achieve their long term fitness goals. To keep you motivated beyond the initial buzz, we regularly update our workout video library and share the latest news from our growing network of health and fitness experts.
One Year Home Warranty
All of our weights come with a one-year home-use warranty. Your warranty is registered automatically on purchase with no hidden terms and conditions.
Medicine Ball Exercises
Medicine Ball Lunge Twist
This is a good dynamic exercise that predominantly works the glutes, quads and hamstrings. You will also find that this exercise will work your core. To begin this exercise, stand up straight and hold the medicine ball in front of you - ensure you keep your elbows bent at 90 degrees. Then stride forward with your right foot, as you step forward, lower your body whist bending both your knees. Your knees should be at a 90 degree angle, it should almost look like you're kneeling on your back knee, but instead it's hovering above the ground.
Now, slowly twist your torso to one side. As you do this, keep your core engaged and squeeze your glutes to maximise this workout's effect. Twist your torso back to the middle with a slow and controlled movement, keeping weight of the medicine ball steady. Then return to the starting position. Alternate between stepping forward with your left and right foot for this exercise. This ensures you build your muscles evenly and prevents a visual imbalance.
Medicine Ball Russian Twists
This iconic exercise puts your core through its paces. You can start by sitting down on the floor, hold the medicine ball directly in front of your chest. After this, lean back so that your torso and back is at a 45 degree angle to the ground. If you're a beginner with this exercise, keep your feet flat on the floor and extend them so you can get a feel for the movement.
If not, keep your legs raised above the ground with a slight bend in your knees. Then, use your core to twist to the left, return back to the centre and then twist to the right. This counts as a single rep, do at least three sets with 8 - 16 reps to really reap the benefits.
Medicine Ball Leg Raises
Most core exercises will only tone one part of your abdominals, but this exercise is a great one for engaging every part of your abdominals. To start, put the medicine ball in between your feet or your ankles. Then proceed to lie flat on the ground with your arms at your sides. Lift the medicine ball off the ground with your feet. Keep your legs straight as you do this and squeeze the ball, this will help core engagement.
When you do this movement, use your hips as a hinge. You should really feel your core putting in the work here. As you lower your legs make sure they don't touch the ground. As your legs get close to the floor use your core to lift them back up again, then you will have completed one rep. If you are having trouble keeping your feet off the floor, put both of your hands beneath your glutes. It provides extra leverage for your lumbar spine and gives your abs a shorter range of movement. Once you've gotten used to this exercises, you may discontinue this method.
