TITLE Medicine Ball: Leather Shell, 2kg, 3kg, 4kg & 5kg

You can cheat a sit-up. Catching four kilos coming back at your ribs is harder to fake.

A leather shell over four weights, from 2kg up to 5kg. In a boxing gym the leather does the work: it grips a sweaty hand, it takes a season of being thrown against a wall and dropped on matting, and it does not go slick the way a coated ball does by week three. Use the 2kg and 3kg for speed work, rotational throws and overhead passes where the ball has to move fast. The 4kg and 5kg are for slams, weighted crunches and the partner drop onto the abdomen that boxing coaches have used for a hundred years.

Specifications

• Weights: 2kg, 3kg, 4kg and 5kg
• Shell: Leather
• Use: Partner throws, core work, conditioning circuits

Which weight

Take 2kg or 3kg if the drill is fast. Take 4kg or 5kg if the drill is heavy. Gyms running circuits tend to buy a pair at each end of the range so a station works for a beginner and a senior on the same rotation.

Add the weight your circuit is missing.