The medicine ball has been a gym staple for more than 100 years. Its portability and versatility make it a favourite training tool of athletes at all levels, though most regular gymgoers (guys like you) don’t know what to do with it.

This month, we offer you a three day workout routine centred around the medicine ball that is guaranteed to help you burn fat and build athletic power. How?
First, throwing the ball allows your body to develop maximum power and explosive speed that’s essential for all kinds of sports. It’s difficult to train for power with free weights since you have to hold onto them. For example, you can perform a bench press using
a fast motion, but your shoulders and upper back must work to decelerate your arms toward the top of the lift to prevent your arm bones from tearing right out of their sockets. This built-in
mechanism keeps you safe but prevents you from developing peak power. Since you let go of the ball during a throw, your muscles don’t have to slow you down.

Medicine ball workout

This article has been posted with the permission of Australian Mens’ Fitness magazine.