Improving rotation strength and speed for a harder boxing punch.
STRENGTHEN OBLIQUES WITH ZERO EQUIPMENT
We normally challenge oblique strength for boxing through anti-rotation and anti-lateral flexion exercises. We normally target this through exercises such as Landmine Rotations, Farmer Walks, Paloff Press etc.
HOWEVER… THIS REQUIRES EQUIPMENT
General bodyweight exercises such as Side Planks can help develop the oblique muscles… however, you may struggle to overload the obliques as shoulder strength and muscular endurance may limit time spent in the side plank position
So here are a few exercises to help 💪
WHY IS OBLIQUE STRENGTH FOR BOXING IMPORTANT?
The oblique muscles, located each side of the trunk, consist of the External and Internal obliques.
Internal oblique fibres run downwards and forwards towards the midline, whereas external oblique fibres forwards travel in the opposite direction, adopting a downwards and backwards trajectory.
Both types of oblique muscles play significant roles in trunk rotation and flexion as well as contributing the generation of intra-abdominal pressure to protect the spinal column.
At Boxing Science, we develop the obliques using a range of stability, strength, explosive and dynamic exercises. This will increase the Obliques to contribution to forceful trunk rotation during single punches, and greater SSC function of the trunk ⛓
Developing the SSC will contribute to more forceful combination punching and improves the boxer’s ability to recover from slipping or ducking manoeuvres which can create more opportunities for counter-punching. 🔄🥊💥
For more training tips for boxing, visit our articles.