Functional training has become more and more popular over the years. This is likely due to its relevance to HYROX, a competitive race including endurance and functional strength stations. But, its relevance to many sports has made it a popular choice for many to build strength and endurance concurrently. In order to complete this style of training, relevant equipment must be available. Medicine balls and wall balls are popular choices within functional training. However, people often confuse the two. That's why this blog will give you the breakdown and discuss 'Medicine Balls vs Wall Balls: Which Should You Use?'

What Are Medicine Balls and Wall Balls?

Medicine balls are weighted rubber shell balls that are smaller than wall balls. The smaller size allows you to get a better grip and control of the ball. This allows you to perform more controlled movements, such as Russian twists, or perform more powerful movements. For even greater control during core movements, Medicine balls with handles are also available.

The Exersci Wall balls are sand-filled to add weight and stitched with PU leather for durable construction, which ensures longevity. The softness of the ball makes it safer when throwing it above the head and protects your surroundings (walls, floors and other equipment) when training. This makes it ideal for performing overhead and wall throws. The ball is also much bigger than a medicine ball to add air resistance and increase the difficulty when throwing. 

Key Differences Between Medicine Balls and Wall Balls

The key differences are the material used, the weight and size, and the purposes of each piece of equipment. Medicine balls are made of a much harder material, such as thick rubber. This is to facilitate movements that require greater control of the ball, such as Russian twists, medicine ball press-ups, single-arm throws, etc. Conversely, wall balls are made of softer material designed for high-impact throws. The soft outer layer absorbs the contact with the wall or floor, making sure there is less bounce that could cause injury and is less likely to damage the equipment. This makes them an excellent choice within gyms, especially due to their involvement in CrossFit, HIIT and HYROX events as a station. 

Here at Exersci, we offer a range of weights for our medicine balls and wall balls. Our standard medicine balls range from 2 - 10 Kg and 2 - 12 Kg for medicine balls with handles. For wall balls, we offer 2 - 15 Kg.

The Benefits of Training with Medicine Balls and Wall Balls

Exercising with these pieces of equipment has several physiological benefits. But first, here are a few examples of exercises you can complete with each ball.

Medicine Balls: 

• Russian Twists
• Weighted ball sit-ups
• Squat to press
• Lung twists

Wall Balls: 

• Squat with an overhead throw
• Side throws
• Standing chest press

The aforementioned exercises provide an array of benefits. The majority, if not all, engage the core, activating stabiliser muscles that contribute to better posture and lower risk of back pain. Additionally, literature has identified that chronic use of medicine/wall ball throwing exercises induces significant increases in task-specific power tests (ball throws), Bench press performance and shoulder strength (Source). This highlights the beneficial uses of medicine/wall balls in general exercise programmes to improve power and strength.

Medicine balls and wall balls are great pieces of equipment, especially for smaller gyms. They are versatile and easily incorporated into group exercises and can be stored easily to keep your gym clutter-free. Therefore, if you are thinking of purchasing medicine/wall balls, you should also consider acquiring a storage rack to limit trip hazards.

Which One Should You Use?

Which one you buy is completely dependent on your fitness goals and the space available.

If you want to gain more core strength, then the medicine ball is likely your best candidate. On the other hand, wall balls are better for building explosive strength. Additionally, for sport-specific training, such as for a HYROX or CrossFit, a wall ball will provide better specificity. This means they are also more likely to be used in group classes, so this is something to consider for gym owners. However, it is important to understand that many exercises mentioned above are interchangeable, meaning that you can complete many of the core exercises with a wall ball and vice versa. However, the durability and therefore the longevity of the equipment may be hindered, as you are using the equipment for unintended purposes. E.g., throwing medicine balls at the wall.

Furthermore, medicine balls may be more space-friendly; however, this is easily avoidable by purchasing a storage rack.

Additionally, you have the option of purchasing a slam ball.  Made from tyre tread PVC, slam balls are sand-filled to have no bounce. This allows for more forceful slams to build power and rate of force development. 

Conclusion

Hopefully, now you confidently understand the differences between medicine and wall balls. The key differences come from the material, size and subsequently the exercises you choose to complete with them. Medicine balls are used during more controlled movements, whereas wall balls are ideal for throws. For explosive power movements, you should consider using a slam ball.