•• Intermediate Rotational Power
Medicine Ball Side Toss
Why This Matters for Boxing
Rotational power from a crouched position. Unlike standing med ball throws, these are done from a lower stance — training the exact force production angle of body hooks and liver shots.
How To Do It
- 1Stand sideways to a wall in a half-squat.
- 2Hold a medicine ball at hip height.
- 3Rotate and throw the ball into the wall explosively.
- 4Catch the rebound and immediately throw again.
- 5Stay low throughout the entire set.
Sets
3
Reps
10 each side
Rest
30s
Pro Tips
- Use a 6-10 lb ball.
- The power comes from your hips, not your arms.
- Stay in the squat — if you stand up, you're cheating.