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Dumbbell training will add power to your boxing punches.
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Boxers need well-conditioned bodies to hit hard and stay on their feet through rounds of pounding. Working out with a dumbbell in each hand allows boxers to build strength endurance on both sides of the body. Dumbbell training will boost a boxer's overall strength and stamina for sparring, pounding the heavy bag and going rounds with an opponent. With a boxing dumbbell workout you will develop the muscles in your arms, torso and lower body that you need in the ring.
Press it Up
Keeping your guard up for three-minute rounds can tax a boxer's shoulders. A dumbbell shoulder press will develop both power and endurance in the deltoids. For this move, use weights heavy enough to produce fatigue after eight reps. Start by standing with your feet shoulder-width apart. Hold the weights above your shoulders with palms facing forward. Push the weights up until your arms are straight above your head. Pause and return to the starting position. Perform three sets of six to eight reps.
Row the Boat
Boxers engage their back muscles to power certain punches like the cross. To develop the back muscles, work with an alternating dumbbell row. Hold a dumbbell in each hand and hinge forward at your hips. Keep your back straight but bend your knees slightly. Allow the dumbbells to hang down from your shoulders. Pull one weight up at a time toward your armpit. Lower it back down and repeat on the other side for one rep. Perform three sets of 15 reps with a weight heavy enough to fatigue your shoulders on the last rep.
Hit the Bench
The bench press is an essential exercise for developing upper-body strength, particularly through the chest. Lie on a bench or on the floor with a dumbbell in each hand. Your upper arms should be at a right angle to your sides with your forearms perpendicular to the floor. Press the weight up until your arms are straight and the dumbbells nearly touch, then lower them back down. Work with weights that are heavy enough to fatigue your chest after eight reps and continue for three sets.
Squat it Low
Boxers count on their legs to keep them upright and moving quickly during a fight. To build lower-body power, boxers can work with the squat, an exercise that hits the muscles in the hips, back and front of the thighs. Stand with a dumbbell in each hand, feet spread shoulder-width apart and toes turned slightly out. Lower your body by bending your knees until your thighs are parallel to the floor while driving your hips back. Return to standing by straightening your legs as you drive your hips up and forward. Perform three to five sets of 10 to 12 reps with weights heavy enough to fatigue your legs on the last rep.
Add Some Punches
Bicep power adds knockout potential to the upper cut and the triceps add snap to the jab. You can train your arm muscles using motions that resemble punches. To perform dumbbell upper cuts, hold a weight in each hand in a boxing stance - feet hips-width apart, left foot a step in front of your right - with your hands up to protect your face. Slowly make an upper-cut motion, alternating right and left while directing your punches out at a 45-degree angle. Don't punch higher than your face. Perform foot sets of 10 to 15 reps with a weight light enough to punch fluidly with but heavy enough to feel fatigue on the last rep. Alternate the lead leg in your stance between sets. Work your triceps by throwing straight punches from the front stance, using the same amount of weight and numbers of sets and reps.