If Arnold Schwarzenegger popularized weights and dumbbells, it was Sylvester Stallone that popularized the Medicine Ball. That brown leather ball Rocky used to get his rock hard abdominals has come a long way, as has the whole concept of Medicine Ball training. We look at the best Medicine Balls around.
It’s taken a lot of sit-ups and ball slams to come to a conclusion on this but we found the 14 inch XD Kevlar Medicine Ball to be the best ones around, boasting the perfect size and durable materials as well as falling in line with the best, most effective and functional training methods around with this piece of equipment.
Having said that we discovered so many varieties of med ball all with its own merits so felt the need to discuss them, divide them into 4 categories and select the best ones in each category.
I have over 5 years experience in the fitness industry and spent a lot of that time specializing in alternatives to conventional weights. Hence, medicine balls, kettle bells and Indian Clubs are all tools I have enjoyed playing with, benefitting from exercise methods taught to me by renowned coaches worldwide like Scott Sonnon, Alberto Galazzi and students of both Lee Saxby and Ido Portal.
Medicine Ball History
So here’s the big shock; medicine balls, as a piece of training equipment, actually predate conventional weights, maybe even by hundreds of years. They may even predate Indian Clubs as some have reported that in Ancient Greece, Hippocrates stuffed animal skins for patients to toss, for ‘medicinal’ purposes. It is said that gladiators trained with them for when entering the ring. Certainly, you can find illustrations from Ancient Persia and photos from the 19th Century of medicine balls being used as training tools long before the use of weights.
Reasons to Train with Med Balls
In a nutshell, it is an object that is easily carried, allowing us to add resistance to natural movements. Our daily lives involve a lot of carrying, be it lifting up a box from the floor and carrying it to another location or even simply carrying a baby. Training natural movements for the purpose of getting fit is often referred to as Functional Training. Indian clubs, kettlebells, bulgarian bags, even bodyweight, are all part of this growing fitness trend but the med ball is perhaps the most popular of these tools.
Why is it called a medicine ball?
The name may originate from the works of Renaissance physicians like Hieronymus Mercurialis from Italy in his book De Arte Gymnastica. It was considered the first ever book on therapeutic exercise and marks the beginning of looking towards exercise as a form of exercise and therapy. And with the ball probably being around already at that time, it is likely that such a name emerged then. Come 1889 and you will find an article written in Scientific American (a magazine which started publishing 170 years ago) and the term ‘Medicine Ball’ is used by a certain Professor Roberts from Springfield. He describes its benefits in exercise medicine, how ‘It helps train the body naturally but not necessarily develop specific muscles.
Popularity of medicine ball training
1. Natural movement
If you can hold an object the same way in which you would carry an everyday object, like a box, laundry basket or even a baby, it allows you to move naturally in your training. You’re simply adding a bit of resistance to your training so that you can burn more calories in a short time than what you would have done if carrying your simple bodyweight.
With traditional weights, one has to be properly trained in simply holding them. A bar with two weights either side of it is not an object that we are naturally predisposed to carrying. With a medicine ball you don’t have to (or at least shouldn’t have to) train someone in simply carrying or holding it. You can proceed simply to performing the exercise.
This is a tremendously versatile tool in terms of what you can do with it for improving health and fitness (maybe not for bulking up but that is not necessarily fitness). Balls can be used for abdominal training, leg training, a little bit of upper body, improving explosive power, agility-training and improving hand-to-eye co-ordination.
The gym environment with its dumbbells and barbells, even other functional-training tools like kettlebells and clubs can all feel a little scary for those new to the gym. Balls are less intimidating because chances are we all played with one when we were babies or at least saw them regularly on the telly growing up or in the playground at school.
This is perhaps why they are a favorite among bootcamp instructors, especially when they are so easy to transport; dumping 5 5kg balls in your car boot is not like having to delicately place 5 5kg dumbbells as the balls distribute the weight out more evenly and easily.
As popular as medicine balls are, and still becoming, not everyone is aware of its full capability in making us fit. This is why we need to elaborate on the full extent of their diversity so that we can then go into what sorts and brands are the best.
Popular exercises with the medicine ball
Every gym has an area with several mats where people will either be stretching or training their abdominals. This is also the area where you are likely to find the medicine balls. It has become the common assumption that med balls are for abs and abs only.
So simply adding a ball to a sit-up will make it more challenging. Adding some torso rotation will help work the obliques and placing the ball between the feet may help hit the lower abdominals during leg-raises (remember there are some opinions that none of this reduces belly fat as it is high-intensity training that works best to burn fat faster).
Having said that, the ball has become very popular in the new brand of core-training involving static positions like the plank; placing the feet or hands on an unstable surface like a ball increases the difficulty massively and certain plank variations incorporating the ball really train those core stabilisers hard.
Certainly, there are some great exercises that one can perform with the ball in order to strengthen and tone the abdominal muscles. However, many are doing these because it seems the simplest method to use the ball and people are ignorant of anything else.
General resistance-training (upper and lower-body)
While medicine balls can be used in the same way as traditional dumbbells, it is usually combo-exercises (or multi-joint exercises) where they are most popular. Movements where a squat or lunge is combined with an overhead press or twist. Such exercises are popular in circuit-training and bootcamps, performed with lighter weights, in high volume and little rest in order to gain maximum fat-burning potential.
More correctly labelled ‘weighted-agility-training’; agility exercises are a norm in sports teams, particularly during a warm-up. Adding a ball that weighs about 5kg adds a little resistance to these moves and increases that intensity level.
Let’s make it even simpler; performing star jumps for 45 seconds is going to burn a fair few calories. Add a medicine-ball, just hold it against the chest and do the same. This will increase the net calorie burn. Hold the ball above the head and you will burn even more. Perform some simultaneous pressing exercises above the head or in front of the chest and you will burn even more. This is such a great way to progress exercises in a simple manner or even teach boot camps where you have differing abilities.
This is a very sports-specific application and no doubt deployed in many team sports involving a lot of ball-handling; throwing a light ball against a wall or to others, maybe adding a little movement, will help enhance the coordination, especially when you add more complex drills, similar to what soccer goalkeepers go through.
Coordination drills in a fitness setting are great to wake the nervous system up and make people’s brains and bodies more aware of the environment around them. Performing these first thing in the morning makes a lot of sense as we all need waking up then. In addition, these are hugely beneficial for evening sessions as a lot of us experience this post-work lethargy or slumber, perhaps staring at a computer screen all day. Agility drills with some hand-to-eye coordination with the ball really helps stimulate the minds after a hard day’s work and in preparation for a tough hour session.
There is a great fun element also in involving the ball, even for adults, which especially make it a great way to get children enthusiastic about exercise. Throwing drills, catching drills, even a little piggy-in-the-middle all may look like playtime but are extremely effective in conditioning children into good, effective co-ordinated movement.
This is generally a sports-specific function. Developing explosive power is important for a variety of both team and individual sports and this just cannot be done with conventional weights. We need to be able to completely let go of something in a safe way having exerted all your energy into throwing or slamming something. The force trajectory in such a movement is very unique which is why sports coaches often use what seem to be less conventional tools to hone the explosive qualities of their athletes like hammers and bungee cords. Hence the use of the med ball (although that has been around centuries).
Naturally, many of the training methods in sports facilities eventually find their way into the commercial gyms and everyday bootcamps as they are great to add variety into training. Explosive movements like squat jumps and ball tosses elevate heart-rate, add intensity and increase a person’s fat-burning potential.
Training explosive movements may also help everyday fitness enthusiasts with their strength-gains and capacity to build muscle. They can serve as a different stimulus that can shock the system and help break through any plateaus. In addition, they help to maintain mobility in a tight body and, in turn, provide some protection against injury.
Having covered the benefits of medicine-ball training we are in a better position to choose the right and the best medicine-ball for our training. When starting your own bootcamp or opening your own gym facility your knowledge of this training will help you make a better choice.
You may be conducting women’s only classes and relying on medicine balls even for some light-resistance training. Hence, you might prefer a ball with handles. On the other hand you might have an MMA facility where slamming exercises were pretty much all you had planned. In this instance, a sand-filled ball works best. Crossfit involves a lot of wallball workouts so the large diameter balls are required for this.
Therefore we will review balls based on their potential use.
Med Ball Categories
We have four categories of medicine ball:
1. Handled or Double-grip
Handles on balls mean that maintaining grip becomes a lot easier. Having to keep your grip on medicine ball when you are performing multiple ab and resistance exercises can be quite tiring so handles are a perfect solution.
The handled ball also enables one to perform some really interesting and beneficial plank variations which can form the foundation of many ab routines.
The drawback, however, is that slamming and tossing exercises are difficult so these balls might suit women-only classes where there is a greater emphasis on ab routines and not too much enthusiasm for slam ball. (apologies if this sounds like a generalization but I have many a female client that hated the mere sight of my DYNAMAX ball).
If the handled-balls had the limitation of not being able to do any slam-ball, sand-filled balls are specifically for exactly that. The benefit from these is that you can slam a ball into the ground or against a solid wall without the fear of being hit in the face (or somewhere else very sensitive). Of course, you can still perform a lot of ab and strength exercises but grip may become an issue. However, the plank variations are a virtual no-no.
3. Rubberized balls
These are perhaps the most popular and widely found in a majority of commercial gyms. Being both solid rubber and round their use centres around abdominal and core exercises, both of the sit-up and core variety. Rarely would they be used for any slamming or throwing routines. Slamming would be problematic because of the bounce. There would be an obvious bounce from rubberised ball which could result in a black eye or two. Throwing drills aren’t advised with these either because of their firmness. This could damage a wall if thrown at it or hurt someone if thrown between athletes. Typically they will measure at a diameter of around 8 inches (20 cm).
4. Soft medicine ball (Wall Ball)
Popularized by the phenomenon that is Crossfit, these 14 inch diameter balls have become the ball of choice in sports facilities as they offer the ability to carry out both explosive drills and hand-to-eye drills, unlike slam balls. ‘Wall-ball’ is actually an exercise where you squat down holding the ball then propel yourself up and toss the ball high and against the wall. Thereafter, catch the ball on the descent and repeat the exercise.
In addition, you can still perform a lot of abdominal exercises (of both varieties). The exterior material is soft, made of vinyl, leather, polyester or PVC and still offer a tiny bounce which allows a little more flow in some slamming and throwing exercises (unlike the sand ball).
Can you slam a wall ball?
There seems to be an opinion prevalent in the fitness world that you cannot slam a wall ball. In fact, this line comes from manufacturers of the balls themselves. This is probably because wall balls have a little bit of bounce to them. I personally find this strange firstly because one of the first exercises I ever did with the large size balls was the ball slam. You see in this video that it works perfectly fine
In fact with the sand-filled (totally no bounce) balls, repetition is hard due to the necessity of getting down too low to retrieve the ball. At high intensity it may cause some backs to be pulled as many find it difficult to maintain good spinal alignment when squatting that low to pick up a sand-filled slam ball. Hence, the wall ball,in my opinion, is perfect for slamming.
Slam balls for wall ball maybe?
Absolutely. If you are worried about a wall ball hitting you in the face stick to the sand-filled slam ball (which are usually cheaper). You can of course still use them for wall ball. I personally do not like the feel of them for a lot of my exercises due to the sand displacing the weight. Throwing exercises are difficult as (with the sand giving the bottom heavy weight distribution) these balls look for any excuse to just sink to the ground and won’t fly through the air like a wall ball would.
So here is a rough breakdown on the dos and don’ts with each type of med ball:
Great for ab exercises when there is a lot of twisting, chopping and planking involved.
Not good for throwing or slamming exercises.
A major drawback is there higher price.
2. Rubberised ball
Great for partner drills be they throwing drills for hand-to-eye coordination or ab drills where there is a lot of passing involved.
Also the best for bootcamp instructors because, in addition to being good for partner and team exercises, they are the easiest to transport.
Very dangerous for slamming exercises however.
3. Sand-filled slam balls
The best for slamming exercises and you can still use them for many resistance and ab routines.
Not great for throwing exercises or partner drills due to the sand displacing the weight inside the ball.
The cheapest of all med balls.
4. Soft wall balls (large diameter)
The best for athletes who need to perform a lot of coordination and explosive drills.
Great for slamming (although the jury is out on whether you should).
Stability drills are also brilliant on these balls because of the wider base.
For me (although a personal preference) this is the best type of med ball but quite scary for some not so use to exercising. I like it for the versatility; one moment you can be doing wall ball, going into an ab exercise, follow up with a lunge and twist, then a stability exercise. Of course finish off with some ball slams.
Also this is the most expensive type of ball, although manufacturers often give between 1 and 2 year warranty.
Even having read what people are saying on forums and seen the large quantity of YouTube videos featuring medicine ball training the most advanced training techniques appear to feature this type of medicine ball.
The Best in each Category
The jury is still out as to what type of medicine ball is the best. What we will focus on now are the best medicine balls in each of the 4 categories.
1. Double-grip medicine ball – handles on each side
I was surprised to see the price difference between these balls and both the rubberised and slam balls. Clearly it is believed that the handles add a degree of specialisation that warrants an extra 20 dollars. I strongly disagree because what you get with handles you lose with some very significant exercises like slamming and throwing drills.
Having said that this is still a great option if you only need it for abdominal exercises. An added bonus is that you can perform some kettlebell style swinging exercises too.
As a trainer it would not be my first choice medicine ball but if it was there (or I picked one up for a bargain) I would value it with the chance to perform some absolutely awesome chopping exercises where the client holds the handles and firmly thrusts the ball into a boxing pad that the trainer is holding.
The primary factor to consider here is the handles. Medicine ball training is often high intensity and high repetition so the handles have to be comfortable. A large amount of clearance is desirable as people with big hands will often suffer from their knuckles rubbing against the edge of the ball. Hence, this was a key factor when trying to distinguish between some already top quality bits of kit.
As for the top brands then there is little to choose from. Here they are in number one, two and my bargain option.
Number one: Spri Double-grip medicine ball
Pioneers in producing rubberised resistance equipment. A high-quality firm ball with strong handles that provide the most awesome versatility to your training. The shape of the ball is great with its two flat sides which form as a second alternative grip for the ball. The flat sides also allow you to perform my favourite overhead smashing exercises (against a boxing pad).
The double-grip med ball is also great for some static core exercises where you put your entire weight on the ball.
The conventional handles also have nice space around them for the largest hands. Nothing more annoying than having your knuckles rub against the ball constantly.
The price for this ball is around $64 dollars for the 10lb ball and $90 for the 20lb ball.
Number two: Ader double-grip med ball
Based in Dallas, Ader Sporting Goods have been importing and distributing kit for over 35 years. Another company that relies heavily on its reputation in creating good quality fitness kit. A little cheaper than the SPRI offering, you can pick up the 10lb ball for around $43 and the 20 lb ball for $73.
I placed this ball at number 2 behind the Spri because the handles do not seem to provide the best clearance compared to the superior model. I feel also that the flat sides on The SPRI are more distinct and hence serve the purpose better for some of those lesser-known but awesome exercises.
Bargain Option: Titan dual-grip ball
You can pick this up for $39 and $63 for the 10 lb and 20 lb respectively. Boasting a 1 year warranty, this Tennessee based company have an impressive array of equipment in their store. Again, issues with the shape for me in terms of the flat edges and big hand clearance but still a great price.
Interesting Alternative: The Spin Fitness dual-grip
These specialists in indoor cycling appear to have branched into functional equipment. I came across their dual-grip med ball and found its more unusual protruding handles quite interesting. Likely to go down well with those with bigger hands.
Also such is the weight distribution, the swinging exercises can be a lot more effective too. Seems like this type of ball, if you had one of them in the studio or gym there will be someone that would opt for it for one reason or other. Moderately priced, the ball is $63 and $70 for the 10 lb and 20 lb ball respectively.
2. Rubberised balls
A lot less pricey and the most popular in gym facilities. So easy to transport and great for partner drills. The biggest problem with these is the lack of grip so thankfully we are seeing a number of companies adding a textured top layer to maintain a hold of the equipment when the intensity rises. Here are my choices for number one, two and the bargain option
Number one – Power Systems Elite Power Med Ball
This Knoxville-based company has produced a truly great rubberised medicine ball, with good grip and such durability that they will even give a 3-year guarantee. The textured panels allow one to maintain grip through even the most intense, sweatiest workouts. Available in many weights and colours, unlike other brands where you are restricted to just one colour depending on the weight.
Power Systems elite medicine balls are an advancement on their more basic ball so priced quite high at 68 dollars and 106 dollars for the 10 lb and 20 lb ball respectively.
Number 2 – Spri xerball
Another great offering from the pioneers in rubber resistance. This ball will easily go head-to-head with the Power Systems ball. It only loses out due to its limited number of designs and the significantly shorter warranty of 90 days.
Many fitness enthusiasts can obsess over weird things and while the textured panels give a superior grip, the oblong shaped panels make me always want to grip the ball in a certain way. I wouldn’t have such a problem with the power systems ball and their more hexagonal shaped panels.
Normal people will however enjoy exercising with this ball, especially UK-based people who can pick this ball up for about £20 from the well-known budget store TK Max. Based on the web prices from the SPRI website you can pick this ball up for $69 and $103 for the 10 lb and 20 lb respectively.
Bargain option – Wacces Medicine Ball
Wacces specialise in ‘simple’ fitness equipment (so no prowlers or battleropes). The ball features a slick design and textured grip with oblong panels similar to the Spri Xerball.
A great ball at a good price although with regards to warranty there is nothing clear (despite me sending a message requesting this information). The cost of this ball is $33 and $70 for the 10 lb and 20 lb ball respectively.
3. Sand-filled slam balls
As surprised by their low price-point as I was by the higher price of the double-grip balls. A very new arrival to the fitness scene, I first came across them at a high-end boutique gym in London during a TRX class.
The great thing about these is that they are small and compact and very easily transportable. However, I find they just feel a bit weird when trying to peform ab and resistance exercises.
With these balls being designed for high impact the quality of the ball and its resistance to such pounding was a key factor. Naturally, the warranty given by the respective brands demonstrates the faith they have in the balls quality. The lower price point is probably down to the acceptance of both manufacturers and users alike that they were not going to last a huge amount of time.
Here are my choices for number one, two and the bargain option:
Number one: TRX slam ball
These specialists in suspension training tools have now predictably branched out into other areas of functional training. Their reputation simply demands that all further products are of equally high quality and the slam ball is no exception hence the 1 year warranty. What gives this ball the edge is the tyre style grip making it easy to pick and keep hold of the ball through several repetitions of ball slams, tosses and ab exercises alike.
Expect to pay top notch for this offering but the good news is that sand-filled slam balls are on the cheaper end of the scale. The TRX ball can be brought for 30 and 40 dollars for the 10lb and 20 lb ball respectively.
Number 2: Rogue D-ball medicine ball
Priced a little higher than the TRX ball and lacking the same level of textured grip, Rogue have come up with a ball that is great but just loses out on that top spot. Based in Ohio, Rogue produce only the finest gym equipment. This ball even comes with a 2-year warranty which is amazing considering the function of this bit of kit.
This ball will also set you back a little more than the TRX offering priced at $55 and $75 for the 10 lb and 20 lb ball respectively.
The bargain option: Gold Coast exercise slam ball
A great price but with an amazing 2 year guarantee. This is your bargain option. The surface feels a little too smooth and shiny so sweaty athletes may need to consider wearing gloves. $22 and $25 dollars for the 10lb and 20 lb ball respectively. Definitely a great deal.
4. Wall balls
Characteristically oversized and soft on top. Emerging as the most popular medicine balls around. They are also the most pricey but for me well worth the investment. Crossfit popularised this type of ball hence the name. If you’re happy to use them for slamming exercises then the full catalogue of routines is immense as they can even double up as mini stability balls.
I feel that manufacturers have made these high spec medicine balls for slamming exercises but to cover their backs they have given disclaimers discouraging it, knowing full well that they will be used in such a fashion. I am basing this on the existence of so many YouTube videos demonstrating slamming exercises with the wall ball and my own experience of using them for well over two years in this fashion and I can vouch for their durability (at least the Dynamax brand anyway).
Here are my choices for number one, two and the bargain option.
Number 1: 14 inch XD Kevlar Medicine Ball
Watch out everyone, a new ball has arrived on the market and it’s made of Kevlar, a fabric that is as strong as steel. This screams durability, has an excellent grip and there is a full license to slam this thing into the ground. The ball still maintains a little bounce so that you can catch the ball on its way up from a slam.
Founded in 2008, XD Strength in Fitness are based in Ohio and are committed to producing the highest quality fitness equipment. They have over 30 patents and pending patents.
What’s great is that while their prices are high, they are not that much higher than their competitors with their 10 lb and 20 lb balls coming in at $110 and $135 respectively. XD believe in the ability of their groundbreaking ball to withstand the most severe punishment and they give a 1 year warranty.
Number 2: Dynamax medicine ball
Long-believed to be the industry standard in med balls, even their web url is medicineballs.com. Dynamax are based in Austin, Texas and their trademark ball was designed in 1985 by professional coaches who were keen to come up with a tool that was needed for high-velocity partner-based training.
Their names were Bruce Evans and Jim Cawley and the idea was to have a ball that withstands the high impact of training yet would not injure people’s hands. The material is a vinyl-based polyester, moisture-resistant and impact absorbing. Also, the ball is made from 30% post-consumer materials. So not only a perfect ball but also environmentally friendly.
The big issue for me however, is that old chestnut of ball slams; most manufacturers of soft med ball (or wall balls) say that ball slams void the warranty, meaning that you would need a separate slam ball to complete the full catalogue of exercises.
Having said that many disregard this warning and continue to slam the ball and I have seen it still withstand the punishment. The issue is whether you are using this in a professional sports environment or commercial setting. With professional sports the emphasis is perfecting an athletes ability to generate explosive power whilst connecting hips, torso and shoulder girdle through the core so easy to understand the benefits of the Dynamax without needing to perform ball slams. In a commercial setting it is more about the beasting effect in which case you have people just needing to slam the ball into the ground to burn maximum calories. This is why you really need to weigh up pros and cons and think carefully before getting your ball and deciding whether the investment in a Dynamax is actually worth it, if all you teach is a ladies only bootcamp.
Dynamax balls come with a 2 year warranty but with that previously mentioned caveat regarding the ball slam. The standard 14 inch ball is priced at $100 and $110 for the 10 lb and 20 lb ball respectively but no doubt many distributors will offer deals. You can also find smaller Dynamax balls, as well as Elite versions that are more durable (but more pricey and you still can’t slam).
Bargain option: REP Fitness medicine ball
We came across many cheaper options but also a lot of bad reviews. REP survived this test and get the vote for those on a budget.
Based in Colorado, REP Fitness was founded in 2012 by 2 brothers with a love of fitness. Their prices tend to be very good for the quality. This med ball is double-stitched with a synthetic leather shell and can be bought for $43 dollars and $60 dollars for the 10 lb and 20 lb respectively. They even have a more premium version with a textured PVC outer and triple-stitched. Priced still lower than the DYNAMAX at $48 and $60 respectively.
A one-year warranty on this, but again ‘no slamming’ but many have and found it resistant enough. Of course, if you are smashing on a soft surface you will protect the ball more.
The fighter’s choice and ‘Tornado-Ball’
‘DRIVE FROM THE HIPS’ said every single fighting coach. This technique of connecting together the full kinetic chain linking hips and shoulder girdle is the most important skill and the 14 inch soft medicine ball is the best tool for this.
- The large diameter is about the same distance between the hands in any boxing stance.
- The soft coating makes sure you can throw it at the coach without injuring them.
- Sand-filled balls would be awkward to throw as balance and accuracy would be compromised due to uneven weight distribution.
General conditioning is also required so ball slams into the ground would require a durable sand-filled ball like that from TRX.
And then there is the TORNADO BALL
This is essentially a ball at the end of a rope allowing you to perform a sledgehammer style exercise into the ground, or even a rotating drill against the wall while the athlete has their back to it at the same time. Power Systems do these with a 6 lb ball costing $70 (this would be about the right weight, give or take, as a swinging weight exponentially increases the level of force exerted.
You can on the other hand improvise by tying a martial arts belt to a dual-grip medicine ball. A technique I learnt during a course in med ball training at Premier Training Academy London. I recall getting one of my clients to perform a little tornado ball and judging by the sweat on his shirt he definitely had a good workout. So pick up a SPRI double-grip med ball and go to your local martial arts store for a belt of any colour. Tie the belt to the ball and you have your tornado ball.
The final word
As mentioned earlier you really have to decide what you need the ball for and then your budget. Not everyone needs a Kevlar or a Dynamax and in some cases the higher spec balls will look intimidating and may scare your clients away.
I would advise that you educate yourself on med balls and the full array of exercises available with each type at your local gym or Crossfit Box. Then you can cross reference what you know against this article and make the right decision.
The medicine ball is perhaps the oldest fitness tool around. It is also likely to be the first exercise tool we ever picked up as children and may well be the last one we put down into our old age. I hope this article inspires you to pick it up more often.
Choose your balls wisely.