Good Morning! As you know, I’ve been adding to my home gym arsenal over the past few months. This beauty is the latest addition. The Rage 14″ weighed medicine ball at 8 pounds. It runs about $90.00. There are a wide range of weights available as well as diameters. Weight wise, I wanted to pick a neutral one for home and I like the bulkiness of the larger sized ball. Rage makes products for Crossfit, military & functional fitness facilities.
I’m not sure what material they’re made of, I would venture to guess a soft vinyl. I do know that these balls are Made in the USA with great care and quality.
When looking into the company, their listing of “functional fitness facilities” caught my eye. It was just yesterday that I read an article by Tosca Reno in Oxygen about exercising for functional fitness. I’ve used these balls before, but had never made the connection to everyday movements. In case you’re wondering, that’s what functional fitness means, working out to support movements in your everyday life.
Take for instance, the weighted ball toss. In this exercise, you squat and as you come up, you throw the ball high over your head against a wall. When you catch it, you simultaneously squat and repeat. If you think about it, how many of you have small children you’re constantly lifting? No, not throwing, lifting. You need power in your legs, arms and core to support you and the added weight. It makes perfect sense.
This approach gives a whole new meaning to our workouts. I definitely know that by having strength and endurance ,my everyday tasks are that much easier.
So, next time you come across one of these gems, give it a try. Here’s a few exercises to get you started
Weighted Wall Toss w/Squat as described above
Medicine Ball Twist this can be done on a bench or on the floor. If you’re on a bench you can also do on a decline, just make sure your legs are properly secured. In a V position, start with the ball in front of you and turn side to side. Make sure your gaze follows the ball for added resistance. Perform a complete set of 12-25 reps
Sit-up w/Ball Toss if you’ve got a partner, lie flat on the ground with your feet flat on the ground. Your partner should be standing facing you at the base of your feet. Curl up and toss the ball to your partner, do not come down until the ball is returned to you. Repeat for a minimum of 10 times
If you’ve got some exercises you’d like to share using this ball, I’d love to hear them.
Keep in mind, functional fitness