Thread: Shadow Boxing with Barbells
3/08/2009 10:12am, #1
Shadow Boxing with Barbells
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?
3/08/2009 10:21am, #2
3/08/2009 10:26am, #3
Light barbells, keep proper technique and don't go ballistic if your want to keep your arm attached to your torso.
3/08/2009 10:47am, #4
3/08/2009 10:52am, #5
- Join Date
- Dec 2007
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.
3/08/2009 10:53am, #6
- Join Date
- Dec 2007
3/08/2009 11:02am, #7
3/08/2009 11:23am, #8
3/08/2009 11:36am, #9
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.
3/08/2009 11:48am, #10
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)