Dumbbells are effective tools for building muscle and sculpting your physique in gym workouts, but they are also useful for other applications. Using dumbbells in your boxing workout will enable you to increase your punching speed and consequently your punching power. Greater punching power means more knockouts and more wins in the ring. Lifting weights improves overall strength, but using weights to perform the actual movements you’ll use in the ring is a practical exercise for a boxer.
Step 1
Hold a light dumbbell in each hand, with thumb and fingers wrapped around it securely to form modified fists. Three- to five-pound dumbbells are likely a sufficient weight to see benefits.
Step 2
Stand in a fighting stance, with one foot slightly in front of the other and knees flexed. Hold up your hands as you normally would to protect your face.
Step 3
Throw a series of punches with the dumbbells, including jabs, crosses, hooks and uppercuts. Move your feet as you would in a normal shadowboxing session.
Step 4
Use your core muscles to stabilize and balance your body as you throw the weighted punches. Keep the punches short, so you don’t overcommit and cause injury.
Tips and Warnings
- Shadowbox with dumbbells for timed rounds, or throw a set number of each type of punches in sets. Use a mirror to watch your technique as you practice so you can correct any flaws before they become a habit.
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