Medicine Ball Exercises for Boxing

There is an infinite number of medicine ball exercises that you can add into your boxing training routine in order to produce great gains. The classic piece of equipment can be a wonderful tool for your boxing strength training.

After all, there's a reason they have been used in boxing gyms for decades and here at Bristol boxing gym we’re no different. When combined with today's knowledge of strength training you can use them to produce amazingly effective results. Take a look at just a few of the medicine ball exercises you can use as a key piece of your boxing training routine.

  • Medicine ball swing: Squat down and hold the medicine ball with both hands. As you stand up, straighten your arms out in front of you and swing the medicine ball up while clenching your hands. Lower the ball slowly as you squat back into the starting position.
  • Medicine ball twist: Now hold the medicine ball with both hands extended out in front of your body. Instead of squatting down and swinging it up, turn from side to side in as far of a range of motion as your body allows. Focus on clenching the side of your abs that you're turning towards and make sure to keep the medicine ball straight up and at arms length.
  • Lying Medicine Ball Vertical Toss: Lie down with your back on the floor and your body straight. Grip the medicine ball so it's on top of your chest. Throw the ball straight up into the air, focusing on using your triceps and chest. Work between 2 to 4 sets, which can be anywhere from 10 to 20 or more tosses. Test your mental strength here, with a training partner you will find you can always do 10 more if you tried. Always work on improving your total.
  • Medicine Ball Sit ups: This works best if you have a slanted/vertical ab board and a partner to train with. If that's the case, grab the medicine ball and start leaning back to perform a sit up. As soon as you're on your way back up, explosively toss the ball to your training partner who should be standing a few feet back. The partner tosses it back as you reach the starting position. Catch the medicine ball and repeat. If you don't have a partner, simply hold the medicine ball as you perform your sit ups. Extend it out and twist it from side to side for extra variation.

Medicine balls are used by all the boxing professionals and amateurs in the Bristol boxing gym to help improve the strength of abdominal muscles. 

Medicine balls are also used to improve the punch resistance of a boxer’s abdomen. This is done by dropping the ball onto the abdomen of the boxer, simulating a punch coming from an opponent. Other athletes use medicine balls to increase their core strength. One common activity is to have athletes hold the ball against their chest and thrust it at another athlete, who catches it against their chest. This strengthens arm, chest, and leg muscles.

An effective workout with medicine balls can be achieved in about 20 to 30 minutes, if the athlete works efficiently. Carry out regular sessions with the medicine ball to maintain your functional strength. Each session should be made up of 8 to 10 exercises with the athlete performing 2 to 3 sets of each exercise. If the athlete is to develop strength and muscular endurance then conduct 6 to 12 repetitions (reps) of each exercise. If the athlete is to develop muscular endurance rather than strength then conduct 12 to 30 repetitions.

There are various different weights for medicine balls raging from 3Kg up to 10Kg, we would recommend that you start with the lower weighted and gradually work your way up.