In need of a medicine ball for your workouts? Don’t feel like dropping 70 bucks on a Dynamax ball? I’ve got your solution.
When I work out I more or less lift heavy and do solo Crossfit. My (seriously awesome) gym has all kinds of medicine balls, but the big, heavy, non-reactive, Dynamax balls are reserved for during classes and quite expensive, so being fed up with substituting exercises I took the advice of the Crossfit main site and made my own.
Old basketball (other balls would work too I’m sure)
Bucket of sand
Some old rags
A bunch of duct tape
Cutting Tool (Knife was better than scissors)
Step 1: Cut a hole in the ball. The smaller the better.
(Try to go smaller than the image below. This will be the weakest spot on your medicine ball.)
Step 2: Tuck a few rags into the ball. This helps fill space so the sand doesn’t slosh around. Particularly useful if you’re making a lighter ball.
Step 3: Fill with stand to a bit under the desired weight. I was going for 20# so I pretty much filled it up all the way.
Step 4: Pack in some more rags to fill any remaining space. The more you fill the ball with rags, the more stable it will be. If you want an intentionally unstable ball, leave out the rags.
Step 5: Wrap it with tons of duct tape. Create patterns with colored duct tape. Differentiate different weights with different styles/colors. The key here is that the hole will be a weak point in the medicine ball so you really need to pile on the duct tape. Two slams split my initial tape job so I went back with a vengeance and used a serious amount of tape on the ball.
I misjudged a bit and my medicine ball is 20.8# after taping, but that just means I’ll get a better workout. I’d recommend filling your ball about half a pound under your target weight.
A few bucks in duct tape and you’ve got a completely viable medicine ball. Enjoy!