Lower-Body Exercise Variations
Banded Romanian Deadlift
This is a great exercise to ingrain the hinge pattern and develop the posterior chain, promoting forceful hip extension which is essential for punch performance.
To optimise this exercise:
Pin the shoulders back and down, keeping the chest upright.
Maintain a slight bend in the knees.
Allow the band to pull your hips back, keeping the dumbbells close to the body and arms rigid.
Keep your core tense throughout and accelerate through the movement, finishing with a powerful hip extension as you return to the start position.
Go for 8-12 repetitions, control the tempo on the way down and extend your hips with INTENT!
Kettlebell Swing with Band
The kettlebell or dumbbell swing is frequently programmed for our athletes as a dynamic hinge pattern towards the latter end of training camps during speed-strength and tapering phases.
This is a great exercise to really activate the posterior chain and incorporate explosive horizontal loading as fight night approaches.
BANDED KB SWINGS – BENEFITS FOR BOXERS 🥊
Similar to many banded variations, applying accommodating resistance to the KB swing encourages maximal acceleration throughout the range of motion. In this case, banded resistance is particularly potent in that the athlete is forced to achieve full hip extension to powerfully accelerate the implement up and away from the body.
Promoting forceful hip extension as fight night nears can have a positive impact on force transmission efficiency, from foot to fist in the ring.
Attaching a resistance band to the handle of a kettlebell or dumbbell, provides greater eccentric stress without having to load the spine or expose the athlete to undesirable shear forces.
This improves the athlete’s ability to utilize stretch-shortening cycle properties of the posterior chain and can have an acute effect in terms of counter punching and recovering from head movement or other defensive manoeuvres on fight night.
6-8 Reps X 3-4 Sets
Off-Set Squat
This is an excellent squat variation to improve lower body strength and stability during lockdown. The off-set loading position also allows for more tension through core which is a huge advantage in terms of retaining trunk mass during these times.
To get the most out of this exercise keep the following in mind:
Make sure to keep a firm grip on the dumbbell with the wrist positioned above the elbow.
Create a strong core brace before lowering into the squat position.
Actively pin your shoulder blades back and down to maintain a solid upright posture.
On the descent, focus on driving the knees out in line with toes and actively engaging the core to prevent the hips from rotating inwards.
Make sure to tuck your hips in and under at the starting position, promoting quality hip extension.
1.5 Squat
This squat variation is an effective means of developing overall lower-body strength and places a sharp emphasis on activation of important musculature around the hip joint, particularly the glute medius. Using the 1.5 rep method creates more time under tension and provides a greater stimulus.
To make sure you get the full benefit from this exercise:
Lock your shoulder blades back and down, keeping an upright posture, positioning the dumbbell just underneath your chin.
Feet should be hip-width apart and slightly pointed out.
Brace the core whilst lowering into the squat position, maintain this tension for the entirety of the rep.
Make sure the knees are tracking in line with the toes as you lower down. At the top position make a conscious effort to tuck your hips in and under, promoting powerful hip extension
Towel Deadlifts
Overcoming Isometrics is a great tool to increase force production and rate of force development to help develop strength and explosive athletes
Away from the gym, we can replicate these with Towel Deadlifts
I’ve seen quite a few people utilising these, but I wanted to give you a demonstration and cues to avoid mistakes so this useful exercise can be performed safely and effectively
This exercise represent an effective alternative to heavy trap-bar deadlifts and squats for developing lower body maximal strength.
For optimal technique:
Begin in a half squat position, flexing at the knees and hips before pulling to the mid-point. This reduces lower back involvement and optimizes recruitment of the lower-body.
Inhale before initiating the pull and create sufficient core tension.
Exert maximal force through the mid-foot, exhale when four seconds is over, rest briefly and reset before repeating.
Banded Goblet Squats
If you’re missing squats, here is an exercise variation to help increase tension through the core / glutes …. and encouraging acceleration through the lift 👊 to help increase RFD 📈💥
To get the desired adaptations from this exercise it’s important to:
Position the band so it’s resting on the traps. Pin your shoulders back and down, keeping an upright posture as you descend into the squat position.
Ensure a solid core brace is maintained throughout each rep.
As you lower down, make sure the knees are traveling in line with the toes
As soon as you reach the bottom squat position, drive back up to take full advantage of the enhanced pre-stretch caused by the band.
Tuck your hips in and under as you approach the starting position.
6-10 Reps (depending on weight of Dumbbell) x 3-4 sets 📊
Prisoner Box Squats with Overhead Reach
This is another squat variation that targets hip mobility, shoulder and thoracic mobility which are important areas for the performance of powerful and fluid punches.
For optimal technique:
Interlock your hands behind your head and engage the posterior shoulder muscles by driving the elbows back, keeping the shoulder blades retracted and down.
Avoid flaring of the ribcage by tensing the core and pulling your bellybutton in.
Sit-back on to the bench and push your knees out wide as you descend.
Prisoner Good Mornings
This is an excellent exercise for developing posterior chain strength and refinement of the hinge pattern.
The main technical elements to keep in mind with this exercise include:
Setting up with feet hip-width apart, keeping a slight bend in the knees.
Keeping your shoulder blades pinned back and down along with driving the elbows back to maintain tension through the posterior shoulder.
Avoiding supercompensating through the lower back by keeping the core engaged and pushing your hips back as far as your mobility will allow.