Kickboxing & Dumbbell Exercises

In June 2013, kickboxer Tyrone Spong knocked out an opponent in the first 31 seconds of a fight. If you watch the kickboxing champion's intense strength training routine, you can understand why he is such a powerful force in the ring. Spong and many other kickboxers include weight training in their workouts. Dumbbells are particularly well-suited for kickboxers. Dumbbell exercises help fighters strengthen the muscles that are essential for punches and kicks.

  1. Shadow Boxing

    • Shadow boxing is a common practice among fighters. Kickboxers throw punches into the air as they pretend to fight an opponent. Shadow boxing helps fighters develop their punching combinations and muscle memory. If you want to build power in your punches, put a dumbbell in each hand while you shadow box. Punching straight out with the dumbbells builds strength in your shoulders, chest and arms. Throwing uppercuts to your imaginary opponent's chin strengthens your biceps, shoulders and back. Shadow boxing with dumbbells for a couple minutes also improves your body's ability to sustain a workload and endure the stress of a fight. Use 2.5- to 5-pound dumbbells for this exercise.

    Dumbbell Squats

    • According to Martina Sprague and Keith Livingston in “Complete Kickboxing,” a kickboxer's legs are the first thing to give out when he tires. Before you enter a kickboxing ring, it is important to build up muscular endurance in your legs. Dumbbell squats help with this type of preparation. To perform a squat, stand up straight with a dumbbell in each hand. Try to use at least 10-pound weights. Let the dumbbells hang down at your sides. Bend your knees and slowly squat down as if you are sitting in a chair and then return to standing. Squats target the quadriceps, which help you kick faster and higher.

    One-Legged Hops

    • Another leg workout you can practice with dumbbells is the one-legged hop. This exercise builds explosive power in your legs and improves balance. Begin this exercise by standing with a dumbbell in each hand. Hold the weights on each side of your face in a fighting position. Use 2.5- to 5-pound dumbbells. Raise one leg off the floor and slightly bend the leg that is still supporting you. Hop on one foot for at least 15 repetitions and then do the same on the other foot. Hop as high into the air as you can without losing your balance.

    Crunch Dumbbell Press

    • Strong abdominal muscles help you more effectively perform all of your techniques in a kickboxing match. A strong midsection also helps you withstand blows to that area. The crunch dumbbell press gives your abs a tough workout. To execute this exercise, lie on the floor with your knees bent and your heels digging into the floor. Hold the dumbbells near your chest. Sit up into a crunch position and stay in this position while you press the dumbbells over your head five times. Lie back and try to repeat this exercise two more times. If the weights are too heavy, your arms will feel the brunt of this workout instead of your abs.