Level up your boxing workout by using a medicine ball!
Many boxers use them for full-body conditioning, improving rotational strength, and increasing punching power.
The best part is that you can do this whole-body workout in under 15 minutes.
Keep reading to add medicine ball training to your boxing workout!
Medicine Ball Boxing Workout
Here are five exercises you can do with a medicine ball to improve your boxing:
- Floor Slams
- Rotational Slams
- Russian Twists
- Shotput Throw
- Mountain Climbers
Make sure to warm up and stretch before doing this routine, since it will require coordination and strength from your whole body.
Floor Slams
The first exercise on our list of medicine ball exercises is floor slams.
This simple exercise targets your whole body but is especially effective for your legs.
To do a floor slam:
- First, stand with your feet hip-width apart and the ball at your feet.
- Next, squat low and grab the ball.
- Next, as you press upward, bring the ball overhead in a smooth motion.
- Lastly, throw the ball to the ground.
Do this for 10 repetitions for 3 sets.
Rotational Slams
Next on our list is rotational slams.
As the name states, this exercise will improve the rotational power of your hips and core.
To do a rotational slam:
- First, start in a split stance. Your rear leg will be used for balance while your front leg will be holding your weight.
- Next, grab the ball with both hands and keep it close to your rear hip.
- Lastly, bring the ball overhead and around in a smooth motion and throw it to the ground next to your front foot.
Do this for 10 repetitions on each side for 3 sets.
Russian Twists
Next on our list of medicine ball exercises is Russian twists.
This exercise targets your sides and core, which makes it a great addition to a boxing ab workout.
To do a Russian twist:
- First, start on the ground and balance on your tail bone with your legs up.
- Next, grab the medicine ball and hold it close to your chest.
- Lastly, twist your torso from side to side while keeping your legs up.
Do this for 10 repetitions for 3 sets.
Make sure to keep your core in control and not to over rotate.
Shotput Throw
Next on our list is the shotput throw, inspired by the shotput in track and field.
To do this exercise:
- First, stand in a bladed stance about 6-8 feet away from a wall.
- Next, grab the medicine ball with both hands and position it under your chin.
- Next, wind up by shifting the ball towards your rear shoulder, bending your knees, and sinking your hips.
- Lastly, press upwards and throw the ball at the wall, making sure to rotate as you release.
Do this for 10 repetitions for 3 sets.
Mountain Climbers
Last on our list of medicine ball exercises are Mountain Climbers.
What makes this exercise difficult is that the ball that you’re putting your weight on isn’t stable.
This will greatly improve your core stability and forearm control.
To do this exercise:
- First, put the ball on the ground and place both hands on it as you get into a plank position.
- Next, pump your legs towards your chest at a controlled rate as you stay balanced.
One repetition is 1 minute with a 30 second rest after.
Do this for 3 sets.
Benefits of Medicine Ball Exercises
The benefits of doing each medicine ball exercise include:
- Full Body Conditioning
- Improved Rotational Strength
- Increased Punching Power
Full Body Conditioning
First, medicine ball exercises give you full body conditioning.
No matter if the ball weighs 10 or 20 pounds, your upper body will be challenged in keeping the ball in a certain position or raising it above your head.
On the other hand, your lower body will be used in all throwing and explosive movements.
Some exercises like the Russian twist or the Rotational Slam will require you to engage your core and keep it tight throughout the motion.
Improved Rotational Strength
Next, medicine ball exercises improve your rotational strength.
The Rotational Slams and Shotput Throw introduce a dynamic component to rotational training and allow your body to produce torque.
When your hips are loaded, you can generate much more power than if you just twisted your torso by itself.
Increase Punching Power
Lastly, medicine ball exercises increase your punching power.
Like a hook or cross, all of these exercises generate power from the ground up.
Moving the medicine ball and keeping it under control requires hip and leg coordination, while your arms are used only to transfer the force.
Training with a medicine ball translates to powerful punches and explosive movements.
Conclusion
With a proper medicine ball training program, your entire body will level up for boxing.
To train these same ideas but with more weight, incorporate a kettlebell into this workout.
By mixing static stretching and these dynamic exercises, you’ll improve athletic performance and reduce your risk of injury.
If you’re having trouble deciding what boxing equipment to get, check out these articles: