Exercises With Weights for Boxing

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When you perform shadow boxing exercises using 2.5-pound weights instead of eight-ounce boxing gloves, you learn to work from your core while developing greater strength and flexibility. Learn to carry your weight in the ring with this free video on boxing tips.

Part of the Video Series: Boxing Tips
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Video Transcript

Hi, I'm Mickey Demos, Jr., co-founder of Biscayne Boxing and Fitness Club here in Miami. I'm here with my instructor, Robert Fox, our boxing strength conditioning expert. Today, we're talking about weights in boxing. You'll note that he's using two and a half pound weights in shadow boxing. This technique right here may be the best weight conditioning movement for fighters, because he's doing everything that he'll do in a ring. The difference is he has 32 ounces in his hand rather than an eight ounce glove, which increases his strength. While Robert is moving, please note a few things, note that he is working from the core. Everything is starting with the hips. Everything is done with the elbows and hands. All the movements start from the waist and the hips, and proceed through the arms. If you pay attention closely you'll also notice his snap in the punch. There's a small snap at the end of the movement which is increasing his flexibility as he increases his strength. You'll also note that he's using the weights to increase his head motion. He's slipping, bobbing and weaving. Everything is coming from the core, working out with two and a half pound weights in shadow boxing may be the way of training, conditioning program for a fighter today.

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