In boxing, the term weak chin -- also called the dreaded "glass jaw" -- doesn't actually refer to the chin. It refers to the neck and jaw muscles that reduce head snapping when you are hit in the chin. If hit hard on the chin, a boxer with a weak neck and jaw system will have a head that snaps and rolls, causing disorientation and brain abrasions, resulting in a knockout. Developing the muscles that create a "strong chin" can help improve your boxing performance.
Jaw Workout
Step 1
Choose a standard multi-round workout, such as shadow boxing or bag work. Put on gloves and warm-ups, if appropriate.
Step 2
Place a tennis ball against your throat and pin it in place by lowering your head until it's stuck.
Step 3
Perform your workout, holding the tennis ball in place the entire time. When you drop it -- and this is a when, not an if -- replace it immediately and continue training. You will feel this in your neck, jaw and shoulders.
Step 4
Replace the tennis ball with a golf ball once you've gotten strong enough to reliably hold the larger ball in place.
Neck Workout
Step 1
Lie on your back with your feet flat on the floor, as if you're about to start doing pushups. For best results, do this on a matted area such as the ring.
Step 2
Roll your head backward as you arch your hips up until you are resting only on your feet and the crown of your head.
Step 3
Hold the position for 20 to 30 seconds.
Step 4
Return to lying down. Rest briefly before beginning another repetition.
Step 5
Perform repetitions until you've been in the "up" posture for a total of two to five minutes.
Things You'll Need
- Tennis ball
- Golf ball
References
- Bill Packer; Kickboxing Coach (dec); Bad Company Fight Team; Albuquerque, New Mexico
- Inside Boxing Classes Today; Boxing Training Defense Workout: Tennis Ball Chin Tuck Drill; February 2010
- DaveDraper.com: How to Do a Neck Bridge
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