Medicine Ball vs. Kettle Ball

The medicine ball and kettlebell are two popular pieces of fitness equipment. Both exercise tools offer a variety of uses and give you a total body workout. In addition, both medicine balls and kettlebells come in a variety of weights and they can range in price from less than $20 to more than $100. These fitness tools are different though and each has its own advantages and disadvantages. Whichever you choose, make sure you start with a light enough weight that allows you to perform exercises correctly and safely.

  1. Ballistic Training

    • Ballistic training is an invigorating training method in which you accelerate a weight through an entire range of motion. Kettlebell workouts include some ballistic movements, but the medicine ball is better for this type of training. For example, you can forcefully throw the medicine ball at the wall or into the floor and it will bounce back to you. If you throw a kettlebell at the wall, you will probably put a hole in it. Ballistic exercises also train your fast-twitch muscle fibers to produce huge amounts of force in a short amount of time.

    Partner Drills

    • Unlike the kettlebell, the medicine ball is a more partner-friendly piece of equipment. Try performing medicine ball chest passes with a partner for a fun, intense workout. Stand facing a training partner who is about five to seven feet in front of you. Hold the medicine ball up to your chest and extend your arms straight out in front as you throw the ball. Throw as if you were making a chest pass with a basketball. Your partner should extend her arms to catch the ball out in front of her chest. She then decelerates the ball into her chest. Your partner should quickly throw the ball back to you using the same movement you used to throw it to her. Continue throwing for several rounds. This drill develops explosive power and improves reflexes.

    Single-Arm Exercises

    • A disadvantage of the medicine ball is that you cannot perform many single-arm exercises with it. On the other hand, the kettlebell is perfect for these type of exercises. A popular kettlebell maneuver is the clean and press. Execute this move by swinging the kettlebell back between your legs with one arm and then press the weight straight up above your head. Swing the kettlebell back to the start position and repeat. This workout targets your shoulders. Other kettlebell exercises include figure eights, the windmill and the pistol squat. Be careful when swinging the kettlebell as not to injure yourself or others. Make sure there is plenty of space around you.

    Double-Arm Exercises

    • Although you can exercise while holding a single medicine ball with both hands, exercising with one ball in each hand is difficult. Several kettlebell workouts, however, are performed with one weight in each hand. The kettlebell handles are convenient for single and double-arm exercises. An example of a double-arm exercise is the alternating renegade row. Perform this exercise by holding onto the ketllebell handles while in a push-up position. Execute the rows by alternately raising a kettlebell up to your side. The renegade row targets the middle back.