VIDEO: Landmine Punch Throw

Benefits of the Landmine Punch Throw

  • Landmine punches are used to develop hand speed, strength and effective mass. The throw increases the emphasis on hand speed as boxers are encouraged to accelerate all the way through the exercise by letting go of the bar at the end range.
  • Promotes a forceful hip and core rotation, which important transferring force generated from floor to the hips and through to the core.
  • The quick transition between catching the bar and repeating the next punch develops the stretch-shortening cycle of the core, lats and leg muscles. The stretch-shortening cycle acts as a catapult, the more effective we can use this pre-stretch the more forceful our punches can be. This makes it really important in combination punching.

Top Tips

  • Start with a light load. A 20 kg bar will do the trick, then increase by 5 kg each time.
  • Switch your stance so you always perform backhand punches, this helps a boxer get more rotation in his jab punches.
  • The landmine punch throw is great for the coach to engage in the exercise too, catch the bar and return as quickly as possible.
  • Can use a light loaded exercise back exercise such as suspension rows to activate the lats.

Click Here to find out the Top 5 strength and conditioning exercises for Boxing

Danny Wilson co-founded Boxing Science in 2014 following building the successful Boxing program at Sheffield Hallam University where he has coached over 100 amateur and professional boxers as a strength and conditioning coach. He has also helped prepare Kell Brook for his mega-fight with Gennady Golovkin, and his Ingle Gym stablemates including Kid Galahad, Jordan Gill and Kyle Yousaf.

Away from Boxing, Danny is currently the Yorkshire regional strength and conditioning coach for England Golf and has experiences in youth and professional standards across a range of sports.

Danny is a United Kingdom Strength and Conditioning Association accredited strength and conditioning coach and has a Master of Science degree in Sport Science at Sheffield Hallam University, UK. For his final research project Danny profiled the physiological characteristics of amateur boxers and will share some of the novel findings on Boxing Science. Danny will be contributing to the Strength and Conditioning section by writing about the science behind the punch, training methods, working with junior athletes and case studies.