•• Intermediate Rotational Power
Rotational Medicine Ball Throws
Why This Matters for Boxing
Full hip rotation into a wall throw — the same explosive rotational pattern used in rear hooks. The medicine ball adds resistance to the rotation, building more powerful hip drive for hooks and overhands.
How To Do It
- 1Stand sideways to a wall, about 4 feet away.
- 2Hold a medicine ball at hip height.
- 3Rotate your hips and throw the ball into the wall.
- 4Catch the rebound and repeat on the same side.
- 5Focus on explosive hip rotation.
Sets
3
Reps
10 each side
Rest
45s
Pro Tips
- Use a 10-15 lb ball for power development.
- The throw starts from the hips, not the arms.
- Stand far enough that you have to generate real power.