Core Exercises

This is a great core exercise that targets anti-extension and anti-rotational functions of the core, allowing the boxers to protect the lumbar spine when punches as well as aiding in the delivery of more forceful combination punches.

For optimal technique:

Ensure that the shoulders are above the hands and the feet are positioned slightly wider than hip width apart to create a stable base.

Lock the shoulder blades down and back whilst tucking you bellybutton in and keeping your glutes tense to create a straight line from the hips to the shoulders.

Actively engage the core as you drag the implement to the opposite side.

Focus on keeping the hips stable, preventing excessive movement of the trunk or torso.

Straight arm, straight leg sit-ups are the only sit-up variation we prescribe at Boxing Science for our athletes, to strengthen the core’s ability to perform hip flexion with a neutral spine.

These predominately feature as a part of a core circuit at the end of our strength sessions in combination with other movements to efficiently target all areas of the core.

Considering bodyweight is adequate resistance, these are appropriate for any home training plans, aiming to retain core mass and function.BENEFITS FOR BOXING

Strengthening the ability to flex the hips with a neutral spine prevents a boxer from leaning forward when attacking or advancing towards their opponent. This ultimately reduces their susceptibility to counter-punches and allows for smoother transitions from being on the back foot to exerting pressure on the opponent.

Sets: 3-4
Reps: 10-12

This is an effective exercise for developing anti-lateral flexion capabilities in the core region. This is an important attribute for the boxer, as it prevents him/her from side bending when punching, reducing susceptibility to counterpunches.

To get the most out of this exercise:

Pin the shoulders back and down, keeping the chest upright.

Lock the rib-cage down to avoid extension through the lumbar spine.

Brace the core throughout, making a conscious effort to maintain an upright posture as you walk with the implement.

Avoid side bending either side, ensure that the head, torso and hips are kept in a neutral position.

This is an extremely effective anti-lateral flexion core exercise which can help boxers perform powerful punches without side bending, ultimately reducing susceptibility to counter-punches.

For optimal technique during this exercise it is important to:

Keep your chin tucked throughout the range of motion.

As you rotate each side, make a conscious effort to stroke your chest and achieve a full stretch in the thoracic area.

Allow both feet to pivot and focus on minimal movement in the hips.

Pause for a second in the side-plank position before slowly lowering down to the start.

Tense the glutes and draw the bellybutton in towards the abdominal wall, creating a straight line between shoulders and hips before rotating to either side.

This exercise is categorised as an anti-extension core movement that targets the core’s ability to resist extension of the lumbar spine which can be beneficial to reduce the risk of overuse injuries in this region that are often associated with high punching volumes.

To get the most out of this exercise, it is important to:

Keep the lower back against the floor and keep the stomach tense

Point your toes towards the shins

Start and finish each rep with the shins at 90 degress to the floor and hands above the chest.

This is a fantastic core exercise that we program often at BoxingScience to improve the core’s ability to resist anti-extension of the lumbar spine.

For optimal technique:

Set-up with the legs at 90 degrees and both arms extended over your chest, holding the dumbbell.

Its important to pin the lower back against the ground and tense the stomach throughout.

Keep the toes pointed towards the shin, and maintain the 90 degree angle of the opposite leg for each repetition.

This features in our programs to train the anti-extension function of the core. At Boxing Science this movement may be performed between sets of the main lift or as part of a core circuit towards the end of the session.

Plank W/Arm slide can be effectively performed using bodyweight as resistance and therefore is a useful exercise to include in home core training routines.

BENEFITS FOR BOXING

Training the ability to actively resist extension of the lumbar spine is essential to protect the lower back during punching actions and to minimise the occurrence of overuse injuries.

Sliding the arm away, places an added anti-rotational demand on the trunk which is forced to resist sagging of the hips and maintain a neutral posture. Incorporating anti-rotational elements benefits rotation during combination punching and enables the athlete to recover back forcefully from head movement.

Sets: 3-4
Reps: 8-10 each side (16-20 total)

This is a fantastic core exercise that we program often at BoxingScience to improve the core’s ability to resist anti-extension of the lumbar spine.

For optimal technique:

Set-up with the legs at 90 degrees and both arms extended over your chest, holding the dumbbell.

Its important to pin the lower back against the ground and tense the stomach throughout.

Keep the toes pointed towards the shin, and maintain the 90 degree angle of the opposite leg for each repetition.

These core holds are an excellent means of developing core and trunk capacity along with targeting the ability to perform with hip flexion with a neutral spine.

To ensure optimal technique for each repetition

Perform the hold at a 30-40 degree angle to maximise recruitment of the core without input from the lower back.

Pull the shoulders back and down.

Avoid flaring of the rib-cage by actively contracting the abdominals.

This is a challenging plank variation that develops anti-extension functions of the core and improves the ability to resist overcompensation through the lumbar spine during punching actions. 

This variation reduces the role of the shoulders, and challenges strength-endurance when arms are extended increasing tension of the core muscles 💪🏼

TECHNIQUE 

Fix the scapula in a retracted position, keeping the shoulders back and down. 

Draw in the bellybutton, imagine trying to avoid a knife coming up from the ground. 

Squeeze the glutes and aim to keep a straight line between your shoulders and hips.

Hold for 30-45 seconds x 4-5 sets 

These are a great alternative to the regular iso holds that require a partner and are very effective at challenging the core’s ability to keep a neutral spine whilst flexing the hip.

To get the most out of this exercise:

Keep the lower pressed against the floor.

Brace the core and keep the ribcage locked down.

Point your toes towards the ceiling/sky for the duration of the hold.

This is a great Paloff variation that develops strength endurance in the oblique muscles group. The obliques play a significant role in the transmission of rotational force from the lower to the upper extremities and are an important trunk stabiliser during defensive maneouvres such as slipping and ducking.

To perform this exercise optimally:

Set-up with feet hip width apart, knees slightly flexed.

Pin the shoulder blades back and down, keeping the chest upright.

Lock the rib-cage down and keep the core engaged.

When pressing against the wall focus on creating tension in the obliques and maintaining an upright posture.

This is an effective movement that incorporates anti-extension and anti-rotational development of the core along with significant activation of the posterior shoulder which can help maintain shoulder health and function.

To perform correctly:

Set-up in an elevated plank position with shoulders directly above the hands.

Feet should be spread slightly wider than hip-width apart.

Retract the scapula, pinning the shoulders back and down. Keep the bellybutton tucked in and glutes tense, making sure there’s a straight line between hips and shoulders.

Move with the feet first then the hands, maintaining sufficient core tension.

This is an excellent exercise for developing anti-extension functions of the core which is important for protection of the lower back during punching.

To get the most out of this exercise:

Set-up with the knees 90 degrees to the floor and the arms extended above your chest.

Keep the lower back pressed against the ground and the stomach tense throughout.

When extending one leg out keep the toes pointed towards the shin and maintain the 90 degree angle of the opposite leg in a flexed position.

This is a fantastic plank variation that will really challenge your core’s ability to resist anti-extension and anti-rotational forces.

As a boxer improving resistance to these movements can help protect the lumbar spine when punching and also enhance the SSC function of the core, producing more powerful combinations. Addition of a band also allows for greater posterior shoulder activation which can help maintain shoulder health and function.

For optimal technique

Position the shoulders directly above the hands with the feet slightly wider than hip width apart.

Keep the shoulder blades back and down, tense the glutes and tuck your bellybutton in. Make sure the hips and shoulders are in a straight line.

When reaching out actively engage the core and lockdown the rib-cage down.

Keep the hips stable, resisting rotation of the trunk and torso as much as possible.

This is an effective movement that incorporates anti-extension and anti-rotational development of the core along with significant activation of the posterior shoulder which can help maintain shoulder health and function.

To perform correctly:

Set-up in an elevated plank position with shoulders directly above the hands.

Feet should be spread slightly wider than hip-width apart.

Retract the scapula, pinning the shoulders back and down. Keep the bellybutton tucked in and glutes tense, making sure there’s a straight line between hips and shoulders.

Move with the feet first then the hands, maintaining sufficient core tension.

This is a great core exercise that improves the core’s ability to maintain a neutral spine during hip flexion which can prevent excessive forward leaning and loss of balance when on the front fat.

The elevated plank position also adds an anti-extension component to the exercise.

The main technique points include:

Positioning the shoulders over the wrists, keeping the scapula down and back.

Maintaining core and glute tension throughout and avoiding elevation of the ribcage.

Focusing on bringing the knee up to the chest whilst preventing excessive rotation of the hips and trunk.

This is an excellent exercise for developing anti-extension functions of the core which is important for protection of the lower back during punching.

To get the most out of this exercise:

Set-up with the knees 90 degrees to the floor and the arms extended above your chest.

Keep the lower back pressed against the ground and the stomach tense throughout.

When extending one leg out keep the toes pointed towards the shin and maintain the 90 degree angle of the opposite leg in a flexed position.