Weight Lifting for Boxers: Strength Exercises for a Powerful Punch

Written by
Mary Malie
On
Sunday, November 4, 2018

Being in great shape is a part of boxing. You’ll need the stamina and energy, but you also need power behind each punch to be successful. Only practicing your technique and precision won’t get you far in the ring – you’ll need the power behind the punch. How do you get that? Using weights, of course! Below you’ll find some strength exercises to try before you step into the ring.

5 Strength Training Exercises for Boxing

1. Straight punching

What’s a better way to train yourself for a powerful punch than weighing down your punches? Next time you’re practicing that punch, try adding in some dumbbells to increase the difficulty of the punch. When you remove them and step into the ring, you’ll know how much force to use without all that extra weight in your hands!

2. Dumbbell Uppercuts

With the same idea behind throwing some weighted punches into your routine, you can add dumbbells to your uppercut practice for the same effect. Grab some weight and get that force behind your uppercut to work towards that powerful punch!

3. Shoulder Press

If you think about where your powerful punches start, you’ll notice it all goes back to your shoulders. To work on that powerful punch, try adding shoulder presses into your weight lifting routine to strengthen the muscles it all starts from!

4. Bench Press

The bench press is the ultimate upper body exercise. Working your shoulders, chest, arms, and neck, you’ll be working all the muscles that are vital to your boxing routine. Plus, bench presses are a similar motion to your cross and jab punch!

5. Single Leg Hops with Dumbbells

Single leg hops will not only help you develop your leg muscles but will help you work on your balance, too – which will go far in the ring! Balance is an extremely important part of boxing, as you can’t execute a perfect punch without stability. Try these hops with some added weight for the most effective balance exercise for boxing!

Now that you’re equipped with 5 weightlifting exercises for boxing to add to your workout routine, you’ll be ready with that powerful punch in no time. Now let’s hit the weight room!

Written by
Mary Malie
On
Sunday, November 4, 2018