How to Play with Your Balls

So you've just purchased your first medicine ball. You've turned your back on the latest fitness trends, gadgets and hi-tech tom-foolery and gone old-school. Now all you need are some killer moves to prime the pump. I got you covered. I've trawled the net for the best ball-tossing, ball-banging goodness out there. Enjoy.

First up, let's visit the Underground Strength Gymnasium and bust out the Combat Complex.

Pretty sweet drill, huh? But there's more to ball-play than a quick toss. Check out Musis89 and his Wall Series.

Yup, that's right - banging is just as satisfying as tossing.

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NB : For a complete list of everything we use and recommend, swing by the reviews area. And of course the Straight to the Bar Store. It's all in there.

To learn how to put it to work, swing by the Guides area.

But what about some serious old-school training? I got your back. When it comes to old-school, boxers really know their shit--especially when it comes to ball-play. Billiardjay has a couple of great clips over at his Martial Arts Instructional channel.

Core drills.
Lowerbody drills.
Upperbody drills.

These high-rep exercises are cool, but what about some high-intensity, low-rep stuff?
I hear ya. Staying power's good, but we all need some wham, bam, thank you ma'am every now and again. Check out these throwing drills from Musis89.

Will ball-work fit in with my other training? Hell yes! Here's my all-time favorite circuit. It was developed by Mark Mian from the AlterCenter.

He designed it specifically for Muay Thai and MMA athletes. See how the ball-work takes the bodyweight routine to a higher level of intensity.

These routines and exercises are just the tip of the iceberg. Medicine balls are very versatile training tools. I challenge you all: Get creative. Get pumped. Get out there and play with your balls.

Kira Robert Clarke

Fight Geek is a self-proclaimed Muay Thai tragic, Anthony Mundine Fan and unabashed Essendon supporter. Find out more over at his online home.

Like this? Check out :

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20 of the Best : 2007.

A few personal favourites.


Health and fitness in an evolutionary context.

Mixed Combat Conditioning Footage.

Time to add a few more cards to that muscled sleeve of yours?

Double Kettlebell Workouts: For the Best of Both Worlds.

An interview with Strength Coach Troy Anderson.

Karate Conditioning.

Joe Berne's exploration of the fitness world.

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you'd like to write a guest post for Straight to the Bar, or if you'd like to join the team of Moderators here (I love hearing about everyone's training approaches) - get in touch. And if you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.

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