The Big Stink over the 20lb Ball

[bergeron]

After hearing from a lot of people questions about using the 20lb ball, and for the majority of people, any ball over 12lbs, I figured I'd post something here to try and clear things up. The 20lb ball emphasizes strength, and has limited applications beyond that. A few things to consider:

1. If you are going to try and build strength, go into the weight room.
2. If you are going to try and build athleticism, go to practice/to the field. Train movement patterns; large amplitude movements that recruit multiple muscle groups and develop concepts such as a summation of forces and the serape effect. Be careful you aren't turning the medicine ball into a fancy dumbbell. Think of the analogy/comparison between machines and free weights - free weights allow you to use movements that more closely mimic everyday life movements. The medicine ball should be treated the same way - use movements that are more complex than simple freeweight and dumbbell exercises. Train movement patterns!
3. It takes a base level of knowledge, conditioning, and strength to effectively use a 20lb ball. BEGINNERS SHOULD NOT BE STARTING WITH WEIGHT GREATER THAN WHAT THEY CAN HANDLE.
4. The purpose of training with the medicine ball, or for that matter, any equipment or exercise protocol, is not to become injurred, rather, to improve your overall fitness level and well-being.
5. Using a particular weight or type of equipment simply to follow a prescribed workout makes absolutely no sense. This would be akin to watching someone performing plyos when their form breaks down, and then saying "keep going, the workout sheet says we have 3 more sets." Please use common sense. If an exercise is being done wrong, logic would suggest to either correct the mistake, scale it to something that is easier and that you are capable of efficiently handling, or stop doing it all together.
6. Beware of following workouts that were not designed specifically for you. The internet is saturated with websites providing workouts for the casual reader. This does not mean it is appropriate for your conditioning level or experience. Consult a competent, degreed, and certified professional and your physician before embarking on any physical activity program.
7. Be careful not to let ego be the dictator of your workout - it is a one-way street to exercise burnout and injury.

Please keep the questions coming, we want you to have a good experience with the Dynamax ball and help you improve faster, and safely!