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  1. Hiro Protagonist is offline
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    Posted On:
    3/08/2009 10:12am

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    Shadow Boxing with Barbells

    Hi,

    So here I am. working to get the best out of my routine:

    At my old gym, we were told that, if we wanted to gain power in our punches,
    the best would be to train the boxing movements while holding barbells.

    Is this anyway advisable, or will I just end up hurting my joints?

    Yours,

    Rafe
  2. TheRuss is offline
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    is badder than you

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    Posted On:
    3/08/2009 10:21am

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    Quote Originally Posted by This is Sparta! View Post
    Hi,

    So here I am. working to get the best out of my routine:

    At my old gym, we were told that, if we wanted to gain power in our punches,
    the best would be to train the boxing movements while holding barbells.

    Is this anyway advisable, or will I just end up hurting my joints?

    Yours,

    Rafe
    Think about the direction you punch.
    Now think about the direction gravity pulls the weight in your hand (be it a dumbbell or a barbell).
    Now ask yourself, "How heavy are my boxing gloves?"
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.
  3. DCS is online now
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    Posted On:
    3/08/2009 10:26am

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    Light barbells, keep proper technique and don't go ballistic if your want to keep your arm attached to your torso.
  4. Steve is offline
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    Posted On:
    3/08/2009 10:47am

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    Quote Originally Posted by DCS View Post
    Light barbells, keep proper technique and don't go ballistic if your want to keep your arm attached to your torso.
    Yup, the exercise is fine as long as you pay SUPER attention to avoid hyperextension of the elbow.
  5. Sakmongkol is offline

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    Posted On:
    3/08/2009 10:52am


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    This is a pretty horrible idea.

    Punching power comes foremost from core rotational strength, with leg strength a close second, anterior delts and triceps are somewhat involved. Your best bet is increasing your strength through basic barbell exercises, Squat, DLing, Bench pressing, OHP, chins, rows etc. As long as you don't let the heavy bag go lonely and work on your timing through sparring etc (i.e. your skill training remains the same) you will see an increase in KO power.

    I would reccomend purchasing starting strength.
  6. Sakmongkol is offline

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    Posted On:
    3/08/2009 10:53am


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    Quote Originally Posted by Steve View Post
    Yup, the exercise is fine as long as you pay SUPER attention to avoid hyperextension of the elbow.
    This will lead to increased bio feedback to de-accelarate your punches. Punching with weights is bullshit.
  7. DCS is online now
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    Posted On:
    3/08/2009 11:02am

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    Punching with weights is bullshit
    Fedor says you're wrong.
    YouTube - Fedor - Shadow boxing
  8. Steve is offline
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    Posted On:
    3/08/2009 11:23am

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    Quote Originally Posted by Sakmongkol View Post
    This will lead to increased bio feedback to de-accelarate your punches. Punching with weights is bullshit.
    I'm not a fan of it by any means, I'm just saying that it isn't a bullshit technique.
  9. TheRuss is offline
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    Posted On:
    3/08/2009 11:36am

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    First off, those weights Fedor is holding are not barbells. This is a barbell.



    Second, a typical barbell weighs 45 pounds unloaded. A light one weighs 20-25 pounds. I would suspect that the OP meant dumbbells rather than barbells, but even so...

    Thirdly, and most importantly...

    Holding weight in your hand while keeping your guard up may have some promise. You're trying to keep your guard up, and gravity is trying to pull it down. Same direction, same type of movement (that is, no movement), same muscles.

    holding weight in your hand while punching, however, is a shitty way to develop punching power. It uses different muscles (deltoid vs. triceps and core) in a different pattern (static loading vs. dynamic) and in a different direction (downward vs. outward) than the motion you're trying to train.




    Bottom line is this: if you want improved power in pushing something away from you, use resistance that's pushing it towards you.
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.
  10. theotherserge is offline
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    Posted On:
    3/08/2009 11:48am

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     Style: sambo/crossfit

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    elastic bands says to dumbbells, "F-U! You suck dumbbells!"
    Many things we do naturally become difficult only when we try to make them intellectual subjects. It is possible to know so much about a subject that you become totally ignorant.
    -Mentat Text Two (dicto)
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