Punch Harder with Dumbbell Jumps

In this article, we’ll explore a key exercise for develop explosive strength, which can contribute to a harder punch.

We have been using dumbbell loaded countermovement jumps (CMJ) in our training programmes with boxers for a number of years. This exercise is highly effective for improving lower body force production, and have increased our athletes’ jump height by up to 29%.

Higher you jump, harder you punch

Greater development of lower body force output and jump height has been shown to occur when performing a CMJ compared with a squat jump (SJ).

This is due to the sequencing of a fast eccentric (stretching) and concentric (shortening) action of the lower body muscles in the CMJ.

This is known as the stretch-shortening cycle (SSC), which plays an important role in sprinting, jumping, hopping and throwing. It also plays an important role in punching, particularly when throwing combinations. The SSC of muscles in the lower body is vital for a forceful hip extension as part of the kinetic chain.

Using our battery of fitness tests, the importance of lower limb force production was highlighted following positive relationship between jump height and estimated punch force (medicine ball backhand punch throw distance). 

In fact, jump height was the second most influential physical characteristic for ‘pound for pound’ punching force, meaning the higher you can jump the harder you can punch.

Click here to read ‘Get stronger punch harder’

Why use dumbbells?

The extra resistance on the descending action of the exercise creates a greater eccentric load. This creates a spring–like movement of the lower limbs is affected by overall active and passive stiffness of the muscles, tendons, and ligaments.

This greater pre-stretch creates a stronger contraction for the jump, and studies have found that this has positive effects on jump height, impulse and rate of force development.

We then drop the dumbbells at the bottom of the movement, once the pre-stretch has finished. This creates a stronger contraction for the jump, which allows the athlete to jump higher without external dumbbell load.

How to do it

START

Select dumbbell weights that approximately equated to 20-30% of your body mass – e.g. 60 kg boxer selects between 7.5-10 kg dumbbells each hand

CAUTION: Make sure you perform the exercise with sufficient space around you and no other equipment laying about

Stand tall with arms straight by your side.

DESCENT

Flex at hips and knees simultaneously

Sit hips back and bend knees online with toes, without passing them

Balance onto heels

Drop weights to the side when in a half squat position (approx 45–degree knee bend)

THE JUMP

Drive through heels / balls of feet, extend ankle during the take off.

Forcefully extend hips, squeezing glutes and push chest out

Flex ankles by pointing toes up towards your shins

LAND

Softly land on heels / balls of feet

Quickly decelerate the body into a half squat position

Stand up straight then repeat

Summary

Dumbbell countermovement release jumps are a highly effective exercise for improving lower body force production, and the effectiveness of the stretch shortening cycle.

Athletes need to be made aware of a few key technical coaching points before performing this movement.

3-5 Reps for 3-5 Sets, 1-2 times per week is a good stimulus for improving lower body and punching force production.

Want to learn more about explosive exercises for boxing performance?

Our plyometric and explosive training workshop is exclusively available to Boxing Science members. With feature presentations and demos on the benefits, purpose and ways of performing plyometric exercises for boxing performance.

Click here to learn more.