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Weight Balls
Weighted balls & medicine balls: train explosively and functionally
Weighted balls for wall balls, throws and rotation exercises: at PRFRM you will find the Sveltus Wallball in many weight steps from 1 to 10 kg, ideal for functional fitness, cross-training and athleticism.
Weighted balls, also called medicine balls, are versatile training tools for functional and explosive exercises. You use them for throwing, pushing and rotation movements that develop strength, coordination and explosiveness. Wall balls and Russian twists are especially popular, challenging not only the upper body but also the core muscles.
The most important points at a glance
- Ideal for wall balls, throws, slams and rotations
- Develops strength, explosiveness, coordination and core stability
- The weight depends on the exercise and training level: lighter for speed and technique, heavier for strength
- An integral part of cross-training, Functional Fitness and athletic training
Our weighted balls at a glance
| Model | Weights | Well suited to |
|---|---|---|
| Sveltus Wallball | 1 to 10 kg | Wall balls, throws, slams and full-body workouts |
You will see the exact weight steps on the respective product page.
The most important exercises with weighted balls
- Wall ball: squat with a throw at a target on the wall, legs, shoulders and conditioning
- Slam ball (floor throw): explosive downward throw, core and shoulders
- Russian twist: seated rotation for the core muscles
- Ball slam and rotational throw: strength and coordination across the whole body
- Goblet squat and lunges: legs and glutes with added weight
Example workout
- Wall ball, 15 repetitions
- Russian twist, 20 repetitions
- Ball slam, 10 repetitions
- Goblet squat, 12 repetitions
- 4 rounds, 60 seconds rest between rounds
Start with a weight at which you can keep your technique clean, and progress gradually. If you have any complaints or pre-existing conditions, talk to your doctor or trainer first.
How to choose the right weight
| Goal | Recommendation |
|---|---|
| Technique and speed | Light ball: fast, clean repetitions |
| Strength and competition standard | Medium to heavy weight, as is usual in Functional Fitness competitions |
| Rotation and core | Light to medium ball, controlled movement |
| Multiple goals | Two to three weights cover speed and strength training |
The weights are guideline values: training level, body size and exercise are what count.
What to look out for when buying
| Criterion | What to look out for |
|---|---|
| Weight steps | A wide selection lets you adapt and progress exercises individually |
| Material and surface | Non-slip, hard-wearing surface for throws against the wall and floor |
| Place of use | For throws against the wall you need a sturdy wall and enough space |
| Training | Wall balls for speed, sandbags and heavy bags for strength and carries |
Combining weighted balls
Weighted balls complement kettlebells, dumbbells and other Functional tools excellently. Suitable categories: Functional Training, Strength training and Mobility & Regeneration for recovery and mobility.
Wall ball: the right technique
- Stand roughly an arm's length from the wall
- Hold the ball in front of your chest and go into a squat
- Drive up powerfully out of the squat and throw the ball at the target on the wall
- Catch the ball and go straight into the next squat
- Keep your back straight, with your elbows under the ball
More throwing and rotation exercises
| Exercise | Trains | Note |
|---|---|---|
| Ball slam | Core, shoulders, conditioning | Throw the ball forcefully onto the floor; a ball suitable for slams is best |
| Rotational throw | Core, hips | Throw sideways against the wall, then switch sides |
| Russian twist | Obliques | Controlled and with a straight back |
| Overhead throw | Shoulders, core | Throw the ball forward over your head |
| Chest pass | Chest, arms | Throw the ball from your chest against the wall |
Before doing throwing exercises, check that the wall and floor are suitable, and leave enough space around people and objects.
Workout: Wall Ball circuit
- Wall ball, 15 repetitions
- Ball slam, 10 repetitions
- Russian twist, 20 repetitions
- Goblet squat, 12 repetitions
- 4 rounds, 60 seconds rest
Weighted ball or kettlebell?
| Weighted ball | Kettlebell | |
|---|---|---|
| Strengths | Throws, slams, wall balls, rotation | Swings, cleans, snatches, carries |
| Movement | Explosive, throwing and catching | Swinging and controlling |
| Space | Wall and a bit of space | Very low |
| Goal | Explosiveness, conditioning, core | Strength, endurance, athleticism |
The two complement each other: Kettlebells for strength and swing, weighted balls for throwing and explosiveness.
Avoiding typical mistakes
- Arms instead of legs: In a wall ball, the power comes from the squat
- Ball too heavy: Choose a weight that lets you keep your technique and tempo right
- Rounded back: Keep your upper body upright
- Wrong wall or floor: Check that the surface is suitable for throws
Weighted ball training for your goals
| Goal | This helps |
|---|---|
| Conditioning and fat loss | Wall balls and slams in intervals, combined with suitable nutrition |
| Explosiveness and athleticism | Rotational throws, overhead throws and jump throws |
| Core stability | Russian twists, woodchoppers and controlled rotations |
| Functional fitness and competition | Wall ball circuit alternating with kettlebell, skipping rope or cardio machine |
Interval workouts with the weighted ball
- EMOM, 10 minutes: 10 wall balls every minute, rest for the remainder of the minute
- Tabata: 20 seconds of ball slams, 10 seconds rest, 8 rounds
- Finisher: 50 wall balls as fast as possible with clean technique
- Warm-up: 2 minutes of rotation and light throws
Start with a weight you can throw and catch with control, and increase it gradually.
Care and storage
- Wipe the ball dry after training
- Store it somewhere dry and out of direct sunlight
- Check it regularly for cracks or damage
- Use a sturdy wall and a suitable floor
FAQ: frequently asked questions about weighted balls
What is the difference between a weighted ball and a medicine ball?
There is none: weighted ball is simply another term for medicine ball. They are used for throwing, pushing and rotation exercises.
What weight is suitable for wall balls?
That depends on your training level and goal. Lighter balls allow fast, clean repetitions, while heavier ones demand more strength. Start lighter and work your way up.
Which exercises can I do with weighted balls?
The best known include wall balls, ball slams, Russian twists, rotational throws and goblet squats.
Are weighted balls suitable for a home gym?
Yes, they take up little space and allow varied full-body workouts. For wall balls you need a sturdy wall.
How often should I train with weighted balls?
To get started, two to three sessions per week are enough, combined with strength or endurance training.
How do I combine weighted balls sensibly?
Ideally with kettlebells, dumbbells and bodyweight exercises in circuits or interval workouts.
Which weighted ball should I choose for wall balls?
Choose a weight that lets you keep your technique clean. Many people start lighter and increase once the repetitions feel easy.
What is the difference between a wall ball and a slam ball?
A wall ball is designed for throws against the wall, a slam ball for powerful throws onto the floor. Check the details for each product.
Can I use wall balls in a flat?
Only with a suitable wall, enough space and consideration for your neighbours. Alternatively, rotation and strength exercises without throwing work well.
How often should I train with weighted balls?
Two to three sessions per week, combined with strength and endurance training, are a good guideline.