Pull Your Weight: The Boxer Workout

April 18, 2013 | D'Angelo Kinard

Must See MMA Videos

From round one to the final blow, the victor in a boxing match is usually the fighter who is able to reload his punches rapid fire. So to push hard in the ring, a boxer must pull more in the gym.

Pulling as a part of a boxer workout is critical. It enables you to improve both the control of your punches and the speed with which you deliver more punches. Development of the back muscles enables a boxer to maintain both punching speed and endurance. (See Build Punching Power From the Ground Up.)

The most effective boxing training exercises for balance and upper body strength are cable pull variations. Cables permit a smooth, continuous motion within a controlled range. They also enable an athlete to perform movements from a functional boxing stance, which develops strength along the complete chain of the body, similar to delivering a punch. This helps to strengthen multiple muscle groups by challenging balance. Here are some of the best cable pull variations for boxers.

High Cable Pulls

  • Use a single arm
  • Position cable attachment at the top level
  • Establish a fighting stance
  • Pull the weight from its highest point down

Face Pulls

  • Position a wide bar or rope attachment at or slightly above chin level
  • Pull the weight toward your face
  • Keep your elbows at the same height as your shoulders

Lat Pulldowns

  • Use strict form and avoid leaning back
  • Squat, maintaining upright back position
  • Pull the weight straight down to a point just below your chin
  • Alternate grips to train different muscles of the back and latissimus (wide, narrow, overhand, underhand)

Low Rows

  • Use a single arm
  • Position cable attachment at the lowest level
  • Establish a fighting stance
  • Pull the weight from its lowest point up toward your hip
  • Switch your stance to accommodate arm movements from both sides  (left = southpaw stance, right = orthodox stance)

Want more fight workouts? Try this  TRX Rip Trainer MMA Workout by TRX creator Pete Holman.

Topics: MMA
D'Angelo Kinard
- D’Angelo Kinard is the founder of Advanced Sports Performance (Washington, D.C. Metro Area). He is a certified personal trainer, and he also has a certification...
D'Angelo Kinard
- D’Angelo Kinard is the founder of Advanced Sports Performance (Washington, D.C. Metro Area). He is a certified personal trainer, and he also has a certification...
Must See
Dashon Goldson: Dashon Goldson: "You Just Gotta Have Heart"
Views: 5,064,359
Antonio Brown Juggles 3 Footballs Antonio Brown Juggles 3 Footballs
Views: 1,206,482
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 6,468,061

Featured Videos

Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 20,495
Greg Nixon's Full-Body Dumbbell Circuit Greg Nixon's Full-Body Dumbbell Circuit Views: 317,794
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,081,054
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,928
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,945
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,869
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,411

Load More
More Cool Stuff You'll Like
The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Get Faster With This Weightlifting Technique

Get Faster With This Weightlifting Technique

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Get Faster to Pitch Harder

Get Faster to Pitch Harder

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Jump Higher After a Month With These 3 Exercises

Jump Higher After a Month With These 3 Exercises

The Top 10 Mistakes Athletes Make in the Weight Room

The Top 10 Mistakes Athletes Make in the Weight Room

2 Brutal 10-Minute Workouts That Deliver Serious Results

2 Brutal 10-Minute Workouts That Deliver Serious Results

Add Surprise Sets for a Great Workout Finisher

Add Surprise Sets for a Great Workout Finisher

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Build a Strong Upper Body With These Landmine Exercises

Build a Strong Upper Body With These Landmine Exercises

3 Reasons Why You Should Do Full-Body Workouts

3 Reasons Why You Should Do Full-Body Workouts

5 Quick Workout Fixes for Faster Muscle Growth

5 Quick Workout Fixes for Faster Muscle Growth

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Build Athletic Strength with the Playground Sandbag Workout

Build Athletic Strength with the Playground Sandbag Workout

Not Making Bench Press Gains? Try These Strategies

Not Making Bench Press Gains? Try These Strategies

Abby Wambach's Soccer Power Workout

Abby Wambach's Soccer Power Workout

Kevin Love's In-Season Workout

Kevin Love's In-Season Workout

3 Keys to Better Softball Workouts

3 Keys to Better Softball Workouts

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

The 4 Best and Worst Cable Machine Exercises

The 4 Best and Worst Cable Machine Exercises

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Build Strong Legs with the Leg Press Lockdown Workout

Build Strong Legs with the Leg Press Lockdown Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

3 Habits of Highly Successful Coaches

3 Habits of Highly Successful Coaches

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

Build Bulletproof Chest Strength With This Unconventional Method

Build Bulletproof Chest Strength With This Unconventional Method

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Todd Durkin's Complete Football Strength Training Program

Todd Durkin's Complete Football Strength Training Program

Tobin Heath's Powerful Leg Workout

Tobin Heath's Powerful Leg Workout

Train Like a Pro: Baseball Strength Workout Program

Train Like a Pro: Baseball Strength Workout Program

Paul Rabil's Powerful Rotational Strength Workout

Paul Rabil's Powerful Rotational Strength Workout

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

How You Can Olympic Lift With an Injury

How You Can Olympic Lift With an Injury

4 Tips for Reducing Deadlift Back Pain

4 Tips for Reducing Deadlift Back Pain

Is It Too Soon for Olympic Lifts?

Is It Too Soon for Olympic Lifts?

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: MLS Soccer Strength Program

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

YardBarker