If you follow my Instagram page, you have likely seen me throwing a large, yet crude looking medicine ball against a tire. I first demoed the ball a few months ago, and did so again earlier this week. After each video, I received a plethora of questions about how the ball was constructed. I’ve also been asked why I use a tire as a rebounding surface. With that in mind, I will use this entry to examine the heavy medicine ball in more detail.
Medicine Ball Throws
In case you missed the original videos, take a look below. First, you will see a rotational throw.
Next, you will see a one arm power throw.
With each variation, you should work both sides evenly. I typically perform four sets of 10 to 15 reps per side, 2 or 3 days per week.
If you’ve followed this blog for some time, you might recall a previous article that was dedicated to low-tech power training (see here). Within that entry, I demonstrated a homemade medicine ball that weighed approximately 25 pounds. I also demoed what I refer to as a throwing bag that tips the scales at around 115 pounds. My latest creation (seen above) lands somewhere in the middle.
My reason for creating the new ball was simple. I wanted something that was heavier than my 25 pounder, but also something that was shaped like a ball. As much as I enjoy my throwing bag, its shape is not ideal for certain exercise. My new ball is far superior for one arm power throws and rotational throws.
The heavy medicine ball actually started as a homemade sandbag that was constructed from an old canvas sea bag. I already had the bag so it only cost me a roll of gorilla tape. I simply reshaped the bag into somewhat of a ball and then wrapped it thoroughly in tape.
It was as simple as that.
I use an angled tire as a rebounding surface for a few reasons. First, my homemade medicine balls do not bounce. If thrown against a solid wall, they would fall to the ground. By angling the tire, it provides just enough of a rebound to catch the ball and continue with rapid throws.
The rubber surface of the tire also minimizes damage to the ball. It is much more forgiving than a brick or cement wall. Despite hundreds of throws over several months, there is absolutely no damage to the ball.
Although my large medicine ball may appear crude, it has been a tremendous addition to the gym. Not only has it proven effective and durable, but the price can’t be beat. A commercial ball of equal weight would be quite expensive.
In summary, if you have any additional questions about the construction or use of this ball, feel free to comment below or shoot me an email. I’m happy to help.
“Without labor nothing prospers.” – Sophocles