T Nation

Medicine Ball Weights / Reps


Hi everyone,

Wasn’t sure whether this was the best place to ask… but who better to ask about explosive training than powerlifters, I guess.

Do you have any thoughts on the best weight medicine balls to use for:

Overhead Throw
Chest Pass
Shot Put
Scoop Throw,
Totational Throws

I’m looking to improve explosiveness for boxing and weigh in at about 160lbs / 75kg. I was wondering if you base it on weight, 1RM of certain weights, distance, etc.

Much appreciated, thank you.


use it with one arm or get heavier balls and or use lighter sandbags for explosive throws as well as the lighter medinine ball work. Use smaller balls too like 1kg 2kg