Boxing Workouts With Dumbells

Proper training and conditioning are paramount to every boxer. Boxing effectively requires the right amount of skill, coordination and strength. Boxing workouts need to encompass all three of these elements. Exercises that incorporate the use of dumbbells are ideal for conditioning and for honing the skills required to succeed in the ring.

  1. Shadow Boxing

    • Shadow boxing is a staple of boxing that works your core and improves your speed and aerobic capacity. To perform this exercise, stand in front of a mirror, while holding two light dumbbells (5 lb. maximum), and perform a few different punch combinations. You must keep your hands up at all times and never stand still. Always work head movement correctly as if you were fighting a professional boxer.

    Dumbbell Swing

    • The dumbbell swing is a great conditioning workout, which helps to strengthen the legs and lower back. Select the heaviest dumbbells you are able to use. Hold the dumbbell in your right arm and bend down until you are almost in a squat position, and the dumbbell is touching the floor between your legs. Keep your arms straight and drive up through your heels until your legs are straight. In doing this, the dumbbell will swing up to chest level in a pendulum motion. Repeat this exercise with the left arm.

    Unilateral Shoulder Press

    • The unilateral shoulder press will help you build a strong core and strengthen your shoulders. Hold a dumbbell in each hand, and bring them up to shoulder level. Your palms must be facing forward, in line with your ears. This is your starting position. Begin the exercise by pushing your right arm straight up into the air, ensuring you do not lock your elbow at the top. Keep the dumbbell in your left hand by your ear. Return the right dumbbell to your shoulder and repeat this exercise with your left arm.

    T- Pushup

    • The T-pushup is an effective core-building exercise, which also strengthens the upper body. While holding a dumbbell in each hand, assume the pushup position. Lower your chest while keeping your elbows close to your body. Push yourself back up to the start position, as if you were performing a traditional pushup. Once you are in the start position, raise your right arm up and rotate your body until you are looking to the right. Continue to raise the right dumbbell until you form a “T” shape with your arms, legs and body. Return to the start position and repeat the exercise on the left side.

    Squat Push Press

    • The squat push press is a great all-over body workout. With a dumbbell placed on the floor on either side of your feet, stand with your feet shoulder-width apart. Squat down and grab a dumbbell in each hand. Bring the dumbbell straight from the floor to shoulder height, so you’re now in a standing position. From the standing position, go down into a squat and while pushing the dumbbells up return to the standing position. This must be an explosive movement, meaning it should be quick.