The Lunge Stance Cable Press for boxers is a great way to increase explosive strength and stability, which translates into greater force and punching power. A more stable boxer packs a more powerful punch.
Let’s look more closely at what makes the Lunge Stance Cable Press such a great exercise for boxers.
1. Pillar Strength
Pillar strength, a complete integration of the shoulders, trunk and hips, is exactly what you use in the ring.
Mobility, stability and strength at each of these areas are needed so they can come together for optimal force transfer and power production. In the pillar, there are 63 joints and over 71 muscles working together seamlessly to create a diverse set of harmonious and fluid movements throughout the kinetic chain.
In boxing, everything must work in synchronicity. Your strength and conditioning program should let go of isolation and embrace integration.
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2. Trunk Stabilization
Newton’s Third Law tells us that every action has an equal and opposite reaction. So when you throw a jab, you need to stabilize your spine. If you cannot stabilize your spine during this motion, you will have tiny energy leaks at each segment, which can quickly add up to a significant amount of wasted energy. Excessive movement or movement unrelated to what you are trying to accomplish causes an overall decrease in your ability to efficiently transfer force to where you need it to go.
Since boxing involves effectively managing energy, you want to waste as little energy as possible for both better power and stamina. Not only does loss of energy mean inefficient movement and decreased performance, it can ultimately lead to injury caused by the body trying to compensate to make up for the loss.
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3. Hip, Knee, and Ankle Stability
Force is generated through the lower extremities, hips and trunk, and finally through the upper extremities. The velocity produced results from the force generated through the entire kinetic chain. With so much rotational movement at the knees and hips, performing exercises that increase knee stability helps protect that joint. And since all joints work together, not only does this increase velocity and reduce risk of injury at the lower-body joints, it also helps reduce injury at the shoulder.
Proper function of a boxer’s shoulder complex requires synchronicity of multiple neuromuscular components and precision timing across the entire kinetic chain, even at the ankles.
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4. Full-Body Workout
The Lunge Stance Cable Press is a full-body exercise, working stability alongside pressing, just like in the ring. Boxing is a full-body sport. Aside from some specific isolation exercises for a particular purpose, your strength and conditioning program should also engage your full body. “Train like you play.”
- In a lunge stance, grab a cable pulley at chest height with the same hand as your back leg.
- Bend your front leg, keeping your ankle, knee and hip in line.
- Lift the heel of your back foot.
- Perform a press, then return to starting position.
- Sets/Reps: 3-4×6-10.
Think “tall and strong,” with your chest up and a solid lunge stance. Avoid leaning forward or bending your trunk. Make sure your front knee is over your toes, in line with your hips. Remember: the Lunge Stance Cable Press trains your whole body to be stable. Just as in boxing, keep your weight evenly distributed between your front and back legs.
Going fairly heavy is fine, but not so heavy that speed of movement is reduced. Remember, you are training to be speedy and explosive, not snail-like.
I recommend focusing on strength and power during this movement. Leave stamina training for specific boxing training.
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This exercise can also progress to more powerful and dynamic ones. For example, with the front leg you can perform a stepping action right before the press.
Another advanced movement is the Rotational Cable Row and Press. But before moving on to any of these dynamic, advanced movements, great form and stability during the basic movement are prerequisites.
Andrews, J. R., Wilk, K. E., & Reinhold, M. M. (2008). The Athlete’s Shoulder: 2nd ed. Churchill Livingstone.