Hi, I'm Cary Williams, and we're going to talk about exercising with boxing pads. Well what we call them in boxing are punch mitts so we're going to talk about punch mitts in boxing, how to hold them. Benefits obviously of hitting the punch mitts even holding the punch mitts is it's a great workout, it's very interactive so you are actually having interaction with another person that has movement. So you're going from the heavy bag to the punch mitts into sparing and then maybe into having a match. So the most important thing about holding the punch mitts is that you have some sort of a rhythm, you have some coordination and you know how to hold them properly away from your face, you know how to reach the person who is hitting the punch mitt. First and foremost you want to be in a boxing stance so you want to be a mirror image of that person who is hitting them and as they are throwing a jab, it's like you are throwing a jab except you are holding your punch mitt out but you really need to rotate your body and reach that person so that they don't hyperextend their elbow and the other thing when we throw a right hand or they rather throw a right hand and you are holding the punch mitt, it is again a mirror image but you want to rotate your body forward slightly as you catch that right hand. If you hold your mitt too far out, too far up and you don't rotate your body with it you could get injuries really easily in your shoulders.