If diamonds are a girl's best friend, then dumbbells can confidently be called a boxer's best friend. Boxing with dumbbells is not an independent sport, but simply special training. Exercises with dumbbells or weights are among the most effective in terms of developing special boxing skills.
Working with dumbbells is necessary primarily for the correct delivery of a knockout blow. It significantly increases the athlete’s strength and reaction speed. There are whole sets of exercises aimed at strengthening endurance, increasing general physical fitness, and increasing muscle mass in the arms and shoulders. They also allow you to strengthen the correct initial skills, such as the position of the hands in the stance for strikes and quality defense.
There are different weights of equipment to develop different skills:
- For general physical and strength training - up to 4 kg;
- To develop endurance and arm strength - from 1 to 2 kg;
- To increase the speed and force of impact - from 2 to 3.5 kg.
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How to develop punching power? Naturally, only by training. And how to train – right now.
Let's first look at what the impact force generally depends on. There are two components that come together here:
1. Body weight; 2. Impact speed.
Therefore, if you are light, work on your speed, but if you are heavy, then take advantage of the mass of the blow.
If you have a heavy ball at home, like the kind boxers use to train, or at least a basketball, then this exercise, by the way, like most today, you can do at home. Simply, with outstretched arms, lift the ball above your head, hit it on the floor with all your strength, and immediately catch it after the first bounce. Naturally, this training must be repeated time after time, doing several approaches of at least 15-20 repetitions.
Since our legs are important for us to strike strongly, we cannot do without training them. Here we will use the well-known cardio exercise “squats with jumping”. I recommend doing it with dumbbells so that the load is greater.
But we also can’t do it without training our hands. Which muscles primarily influence the force of a blow? That's right: triceps, shoulders and back. Accordingly, strength training will consist of exercises aimed at these muscle groups.
Our first number will be pull-ups, best of all, again, with weights.
Next, push-ups on your fists - you understand perfectly well that not a single workout for fists can do without this exercise. You can periodically replace it with a bench press, only with a light weight. Whatever option you choose, the intensity of the training should be maximum.
Reverse push-ups are great for triceps. You know how they are made, right? Take a stool, turn your back to it, sit down a little and rest your palms on it. Lower your torso up/down. By the way, put a weight on your stomach so that push-ups don’t seem too easy to you.
When you're done, don't take the weight away. Better yet, bring a second one, because almost any exercise with them will suit our business like nothing else.
Perform a variety of arm raises, as they strengthen the hands, develop the delta, increase strength and endurance - all of which are of great importance for the correct, strong blow. Try lifting weights while standing, sitting and lying down - in general, any workout will be what you need.
Get a wrist expander - to develop the strength of the hand and fingers, this is an indispensable thing for the forearm. And the exercise with a sledgehammer! Yes, this is the training of almost any professional fighter without rules. Just remember P. Emelianenko - how in the village he hit a tractor wheel with a huge heavy sledgehammer!
By the way, today such a simulator, if you can call it that, is present at many public sports grounds. So if you know such a place, be sure to do it this way.
Benefits of exercising with dumbbells at home
Complexes of exercises are constantly being improved, new methods and techniques for performing elements using a variety of equipment are emerging. But why are dumbbells preferred by modern men and women? There are four main advantages:
- Maximum safety for muscles. Unlike the same barbell, which you need to be able to use correctly, dumbbells do not require serious training. A couple of minutes is enough to master some of the features of using the equipment. At the same time, you will never get any injuries when performing even the most complex exercise in the complex. The option with this tool provides a gentle effect on the joints of the elbows and shoulders, since there is no fixation in one position. The movement is more natural, which eliminates the possibility of injury.
- An excellent option for training not only in the gym, but also at home, where conditions for performing many exercises are limited. Of course, many people have the opportunity to equip their own gym, but if there is no free space or finances, buying a pair of dumbbells perfectly solves all problems. The training process is also carried out effectively with full development of the desired muscle group. Ideally, purchase a small set of dumbbells of different sizes with the ability to adjust the weight. You can make a purchase at any sports store.
- Possibility of training arms separately. Some men and women suffer from a strength imbalance in their right and left limbs. In this case, dumbbells help achieve balance on both sides.
- Some exercises in complexes can be performed with greater comfort using dumbbells - a safer alternative. For example, when performing a lunge with a barbell on your shoulders and suddenly losing your balance, there is a high probability of serious injury, especially if fairly heavy weights are used. When performing the same exercise, but with dumbbells, loss of balance will not affect the athlete’s condition in any way. Inventory can always be thrown aside.
Correct shot
To have a truly powerful punch, in addition to the sharpness and speed that we developed through punching techniques, it is very important to put all your weight into it. What is needed for that?
When striking, watch your feet - they should be slightly wider than the width of your shoulders. When you hit, your foot should turn along with your hand as it moves, and lift your foot correctly starting from the heel. That is, if you, for example, hit with your left hand, then your right leg should stand still, and your left should follow your hand.
Watch your knees - they should be slightly bent to make it easier to transfer your weight forward when striking. The torso should not reach behind the hand - it should turn as sharply as possible. Naturally, the fist should be clenched as tightly as possible, literally digging your nails into the palm. And you only need to beat while exhaling. Yes, and if you don’t want to warn your opponent in advance about your intentions to hit him properly, swinging, do not under any circumstances move your hand back.
But how to place a shot? You need to start by training your hand and wrist. Let's start with a fist stand. Just take the same position as the starting position before doing push-ups. It would be correct to try to place the main emphasis on the knuckles of the index and middle fingers, since it is they, first of all, that will “touch” the opponent’s face or torso. While performing the exercise, stand on one hand, then on the other. Gradually move on to finger push-ups, which, by the way, should also be done extremely intensely.
A valuable training exercise would be throwing an empty barbell out in front of you.
A huge role in setting up a strike will be practicing the technique in front of a mirror, shadowboxing, and again, bench press at an explosive pace.
We worked on all of these exercises when we were working on technique, so add them to your workout.
However, it is extremely important to have a truly iron fist.
Dynamics and power
It is necessary to develop these characteristics with projectiles with a weight range of 2-3 kg.
At the initial stage, the fighters perform repositioning steps. At every step they strike, now with one hand, now with the other.
The first minute segment is devoted to straight executions, the second to side executions, and the third to uppercuts.
There is a moment's pause. Students then assume a front stance. Another option is shuttle movements. During them, you need to punch straight with your left hand, and then with your right hand. One minute is allotted for each hand. The third 60 seconds are devoted to practicing the doublet according to the left-right pattern. The pace here is variable.
When doing shuttle movements, students hit every third bounce. With each lesson the pace gradually increases.
In the third round, dynamic double attacks with the left should be practiced in the shuttle for 90 seconds. The emphasis is on the second strike. Next, the same amount of time is given to triplets: direct attacks are performed according to the left-left-right pattern.
Strikes are practiced with heavier dumbbells. For exercises, 2.5-3 kg projectiles are used.
Squats on the floor follow. For half a minute, rapid side boardings are applied from the left: the hand follows from below to the left side, then up and to the right side. The same actions are needed for the right hand.
The hand holding the projectile goes to its limit with maximum dynamics.
It is useful to engage in general developmental complex. In one round there are shuttle actions in a standing position. Weight of suitable dumbbells: 1-2 kg. Lowering your hands is not allowed. The boxer works so that in the ring at a crucial moment his hands do not give up, and vulnerable areas are not left unprotected.
Fighters with extensive experience often shadowbox. This is practicing punches with small dumbbells. And for the second part of the allotted time they work without weights.
Fighters of various levels must exercise with dumbbells at the maximum pace and dynamics for themselves. Only in this situation does the fighter gradually develop the characteristics required for a powerful striking blow.
Exercises with apparatus should be performed in combination with other professional and other exercises for overall development. And over time they will give maximum results.
Iron fist
What exercises for fists can best make them as hard as possible and not sensitive to pain? All the same push-ups, stand-up. But the best training, in my opinion, is the “diamond fist” exercise, which came to us from karate.
You will need two planks of approximately 20x20cm, although a wooden floor will also work. Take the starting position as before push-ups. Now, pushing off the floor a little with your hands, land with your fists on the boards placed under them, or on the floor.
This exercise strengthens your knuckles so much that you can’t even imagine! Try to do 20-30 of these “jumps” at first. In fact, already sufficiently trained athletes do no more than 80 repetitions. As you jump, you can rotate your wrist, thus changing the position of your fist.
If you decide to get serious about impact power. Then, first of all, you need to acquire such a minimum as a punching bag and gloves.
That's all, actually. Watch another video that I prepared especially for our today's training. I’ll tell you for sure: train in this way for at least 2-3 months, honestly trying to complete all the exercises, and after this time your strength and iron fist will be able to cope with almost any opponent. With this I say goodbye to you until the next training session.
Alexander Bely
Rating of the best weighted gloves
Cobra 3.5 kg
Weight adjustment is provided by custom cast 250g lead weights with a powder coat finish. In this case, the load depends on the strength endurance of the athlete. During training, as well as shadow boxing, special weighting not only helps to add weight, but also ensures that the glove fits snugly on the athlete’s hand. 2 slings are responsible for adjusting the required size. Before starting training with gloves, it is recommended to unbandage your hands.
Since the total weight of the pair is 7 kg, it is important to understand that this load will go to all parts of the body (shoulders, legs, lower back). Therefore, it is extremely important to warm up and monitor the intensity of the workout so as not to injure your joints.
The material used is durable synthetic fabric – nylon 1680D. To neutralize the sensitivity of your hands to metal loads, the inside of the product is lined with a 5 mm thick seal. The outer side of the gloves is made of natural cotton fabric. Despite the durability, the fabric can gradually wear out under intense loads.
The product is patented and has an appropriate hygiene certificate.
weighted gloves Cobra 3.5 kg
Advantages:
- strength of the manufacturing material;
- fit snugly to the hand;
- possibility of adjusting the desired size;
- patented and with a hygiene certificate.
Flaws:
- During intense exercise, the material wears out;
- heavy weight, which, if careless, can lead to joint injury.
Skat, 2 kg
This model was developed on the basis of the Russian national boxing team. All three teams of the national team, including youth, youth and adults, regularly train in such gloves before important competitions. According to them, “hands simply fly off in them.”
A special weight added to the inside of the product not only facilitates comfortable exercise (shadow boxing 3*3), but also ensures a tight fit of the glove, preventing it from slipping on the hand. 2 external slings are responsible for adjusting the required size.
The total weight is 4 kg and the entire load is evenly distributed not only over the athlete’s arms, but also over all other parts of the body, especially the lower back and legs.
The gloves are divided into right and left, so the main thing is not to mix them up, otherwise there will be a feeling of discomfort.
weighted gloves Skat, 2 kg
Advantages:
- the ability to adjust to the required size;
- convenient use;
- Made from durable synthetic fabric.
Flaws:
- rapid wear of the material may be observed;
- If used carelessly, there is a risk of injury.
Torres 5235 WC, 0.5 kg
Designed for practicing shadow boxing strikes. They fit perfectly on your hands thanks to the Velcro cuffs and fastening strap. Each glove weighs 0.5 kg.
The material used is high-quality neoprene, and the filler is metal shavings.
Due to the durable and comfortable fastening on the wrists, they provide optimal load, while absolutely not hindering movement.
In addition to practicing punches, shadow boxing can be used for jogging, aerobics, recreational gymnastics and fitness.
weighted gloves Torres 5235 WC, 0.5 kg
Advantages:
- strong fixation;
- high quality material;
- ensuring optimal load;
- do not hinder movement.
Flaws:
- not found.
Adidas Cross Country Glove, 0.25 kg
The material used is high-quality neoprene, which eliminates the possibility of chafing during training and practicing shadow boxing strikes.
They weigh 0.25 kg and are equipped with Climacool technology to remove moisture and ensure optimal air circulation.
The weights are made in the form of metal balls, and due to the convenient Velcro fastening, they are ideally fixed on the hand.
Adidas Cross Country Glove, 0.25 kg
Advantages:
- comfortable fixation;
- use of high quality non-slip neoprene;
- weighting agent in the form of metal balls.
Flaws:
- none.
Everlast Weighted Gel gloves
Despite the fact that these gloves are intended primarily for practicing shadow shots, they can also be used for working with a pneumatic bag. Special Evergel technology provides excellent shock absorption and knuckle protection. Velcro allows you to fix the product on your wrist as much as possible, preventing it from slipping.
Removable bags weighing 450 g each are located on the back of the hand in a special safe pocket.
Everlast Weighted Gel gloves
Advantages:
- comfortable use;
- convenient location of the weight (balance);
- protection of hands from injury.
Flaws:
- difficult to put on and take off;
- insufficient level of workmanship.
Adidas ADWT-10702
This model is real know-how from a popular manufacturer of sports equipment. By wearing such gloves, the athlete receives additional weighting of 500 g on each hand. When practicing shadowboxing strikes, gloves allow the hands to feel the additional load, far from the center of gravity, as significant.
A reliable Velcro fastener makes it easy to put the product on your hand and fix the required size. The manufacturing material softly fits the skin without causing any discomfort.
Adidas ADWT-10702
Advantages:
- convenient use;
- do not cause discomfort;
- Possibility of adjustment to the required size.
Flaws:
- not identified.
