Punch up your boxing routine with these trainer-approved tips.
Sounds pretty badass, TBH.
Want to feel even more powerful when you get into your boxer’s stance?
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But so you can be a strong boxer, you have to focus on strength too, says Goodtree.
Certain strength training moves are especially beneficial for boxers because they help you build explosive movement, she continues.
In that sense, strength training strategically will help you build that explosion and punch harder than ever.
Finally, certain core-strengthening moves will improve the power of your punches more than lifting heavy weights.
“Think about hooks and uppercuts,” points out Goodtree.
Not so fast, says Goodtree.
“Legs do so much of the work in boxing,” she emphasizes.
“Every single punch you throw is dominated by lower-body strength.”
So see to it to devote time to training your legs and hips for power.
“Isolation exercises are great for building muscle mass,” says Goodtree.
“I also like to do compound movements where we’re moving the body together.
That way, you’re training your muscle groups to be coordinated and also improving stability and balance.”
(Here’s why that’s important, BTW.)
Ready to hit the bag?
Add these strength exercises to your routine to make your punches even stronger.
Pro tip: Let your legs assist your arms by using the squat to power the overhead press.
Make it one fluid movement rather than two separate ones.
A.Stand with feet shoulder-width apart, a dumbbell in each hand, and core engaged.
This is the starting position.
D.On an inhale, bend elbows and lower the dumbbells back to the starting position.
“Lunges are great single-leg exercises to help you learn balance.”
A.Stand with feet hip-width apart, holding one dumbbell in goblet position at chest.
C.On an exhale, press through feet to straighten legs and return to standing.
D.Step backward with right foot, keeping hips square to the front and pelvis neutral.
Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
F.Step backward with left foot, keeping hips square to the front and pelvis neutral.
Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
But be careful: “Don’t ego-list on this exercise,” cautions Goodtree.
“Focus on form over weight, because you’re isolating the smaller muscles in your shoulders.”
A.Stand with feet hip-width apart, holding one light dumbbell in each hand with arms at sides.
Keep the dumbbells at shoulder height.
You should be in a “T” position.
E.Slowly and with control, lower both of the dumbbells to sides.
“Our upper and mid-backs are relatively weak,” explains Goodtree.
As with the front and lateral raise, don’t be afraid to lift light weight here.
A.Stand with feet hips-width apart and knees soft, holding a light dumbbell in each hand by sides.
Let hands hang directly below shoulders, palms facing in to start.
Focus on squeezing shoulder blades together.
“If you’re arching your back, you won’t get the core engagement that you need.”
A.Start in a half-kneeling position with right leg forward and left leg kneeling.
Both knees should form 90-degree angles, hips stacked directly under shoulders and spine long.
Hold one dumbbell with both hands, and place both hands at the outside of left hip.
Keep shoulders square and facing straight ahead so they don’t rotate at all.
“If you pike, you’re losing core engagement.”
C.Repeat, using right hand to drag the dumbbell back to start.
