Pull Your Weight: The Boxer Workout | STACK
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...

Pull Your Weight: The Boxer Workout

April 18, 2013 | D'Angelo Kinard

Must See MMA Videos

Why I Train at D1: Herschel Walker

TRX Rip Trainer MMA Workout

Johny Hendricks Heavy Bag Circuit

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
Advertisement
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...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you 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

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes