Medicine balls are among the most frequently used equipment by boxing professionals at boxing gyms. Like other athletes, boxers need to develop physical strength, flexibility, coordination and balance. Medicine ball exercises are effective for developing winning speed and power.
If you are an aspiring boxing champion, below are med ball exercises you should consider adding to your workout schedule:
The Med-ball Punch
The Med-ball punch is perfect for developing the core strength and rotational power needed for hard and accurate punches. Core flexibility is a major physical competency in boxing. The stronger your core is the more power you will generate with each swing of the punch.
This exercise can be done at the beginning or at the end of a workout session. At the beginning if you aim at developing more power and at the end if you are using it for endurance or conditioning training.
How to do the Med-ball Punch
- Stand with your feet hip width apart in a striking stance facing a wall or a partner.
- Hold the medicine ball with your hand in front of you.
- Turn backwards while putting pressure on your legs.
- Push the ball (as if you are advancing a punch) explosively toward your partner or the wall.
Medicine Ball Passes
These are great speed, accuracy and strength exercises you can do by yourself but they are easier with a partner. The key to performing this exercise properly is to have a ball whose weight won’t reduce your speed. You need to perform the drill explosively.
Doing the medicine ball pass
- Stand in an athletic position holding the medicine ball in front of your chest with both hands.
- With as much power as you can, thrust your arms forward to throw the ball explosively against the wall or toward a partner.
- Catch the pass back or bounce back.
Medicine Ball Slams
Med ball slams are great for cardio training. Cardiovascular endurance is a key component of longevity in a boxing match and very important for the boxer’s career. The intensity of boxing rounds requires a lot of physical strength and cardio endurance. Athletes often pass out in the early rounds when they have not worked enough on their cardio.
Whichever level of boxing or fitness you are, medicine ball slams can help you greatly to ramp up your heart rate and improve cardio endurance.
How to do medicine ball slams
- Stand with feet shoulder-width apart and the med ball on the floor a few inches in front.
- Squat quickly and grab the ball with both hands, then stand up and raise it above the head.
- Throw the ball down forcefully to its initial position while squatting.
Most of the medicine ball exercises for boxing involve one or several forms of medicine ball throws. They enable you to increase the power your punching muscle fibers generate so that you develop explosiveness for your arms. The exercises also heavily engage your core, thighs and glutes for improved general body strength and balance. You can do medicine ball throws while standing, kneeling, squatting, or lying on your back.
Are you determined to achieve a lean and stronger body, whether for sports or general body fitness? Using medicine balls is a cheap, convenient and sustainable way of doing so. You can purchase different sizes of med balls and do various exercises at home using the walls of your house.
For many fighters, medicine ball exercises are the main way of maintaining a strong, chiseled core. If you also badly want not only that six-pack but also punching explosiveness and higher cardio endurance, try the above medicine ball workouts. While it is often said that boxers are born, developing and maintaining punching power is a matter of commitment, not just talent. Once you know how to harness your strength, you will have made a crucial step toward becoming a boxing star.