Medicine ball

A medicine ball is a firm, rounded ball made to be held, carried, rolled or thrown. Depending on its size and filling, it may feel compact and solid or slightly soft in your hands. You will notice that it asks you to control an object that can shift quickly, making familiar movements feel more focused and hands-on.

You can use it for steady strength and movement practice, from holding it close during squats to lifting it overhead, turning from side to side, or passing it to a partner. Some balls are designed for controlled throws or floor slams, while softer versions can support balance drills and seated movements. The changing hand position also works your grip, arms, shoulders and middle.

It suits you if you enjoy varied, whole-body sessions and want one item that can be used alone or with a partner. Choose a manageable size and firmness first, especially before throwing it, and make sure you have clear floor and wall space. Most movements are easy to simplify by slowing down or shortening the range; a cushion or ordinary ball can introduce similar patterns.