Pull Your Weight: The Boxer Workout | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

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
Perfect Dwyane Wade's Signature Euro Step
Views: 1,307,131
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 4,195,654
Michael Jordan: Mind of a Champion
Views: 545,210

Featured Videos

Dwight Howard Ab Workout Views: 62,672
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,880
Load More


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


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,529
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

6 Gym Machines That Are Actually Worth Your Time

3 Habits of Highly Successful Coaches

Putting Together an Off-Season Workout for Point Guards

Posterior Chain Fixes to Improve Your Game

How Strength Training Changed Rory McIlroy's Game

3 Keys to In-Season Baseball Training

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Prevent Volleyball Shoulder Injuries With These Exercises

Train Like a Pro: Los Angeles Lakers Strength Training Program

Build Wrestling Strength With the Gable Lock Isometric Hold

3 Tricks for a Stronger Front Squat

Train Like a Pro: Damian Lillard's Basketball Core Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

The Best Lower-Body Landmine Exercises

Jump Higher After a Month With These 3 Exercises

3 Tips to Blast Through Training Plateaus

Use Eccentric Lifts to Increase Size and Strength

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

The Top 10 Mistakes Athletes Make in the Weight Room

Save Your Shoulders With These Barbell Landmine Exercises

The 3-Minute Total Arm Pump

The 4 Best and Worst Cable Machine Exercises

Build Bulletproof Chest Strength With This Unconventional Method

How to Improve Shoulder Strength and Flexibility

How You Can Olympic Lift With an Injury

7 Farmer's Walk Variations for Improved Core Strength

Todd Durkin's Complete Football Strength Training Program

Add Surprise Sets for a Great Workout Finisher

Evan Longoria's Off-Season Strength and Resistance Workout

5 Quick Workout Fixes for Faster Muscle Growth

What Happens When You Do The Same Exercise Every Day?

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

Build Strong Legs with the Leg Press Lockdown Workout

Abby Wambach's Soccer Power Workout

5 Ways to Get a Higher Vertical Jump

3 Simple Strategies for a Better Workout

Can You Survive This Insane 100-Rep Push-Up Challenge?

Train Like a Pro: Peyton Manning's Core Workout

When Not to Try Unstable Hockey Training

Get a Full-Body Workout With Just 2 Exercises

Build Awesome Arms With This 15-Minute Workout

Deadlift Grip Guide: How Hand Placement Changes the Exercise

4 Exercises From NFL Players to Build True Game Speed

3 Keys to Better Softball Workouts

Todd Durkin