Thread: Using Dumbbells for Punching

Hi guys

Just wonderin what benefit would be if you sort of shadow box with dumbbells in your hands and perfect ur jabbing and hooks combos with weight etc can u tell me what the advantages and disadvantages of this workout is..... cheers

I personally don´t see any advantages. First what does this weight on the end of your hand has to do with the actual punching? Second if you use the dumbel only as a s tool to increase your rotational inertia way are you punching anyways? In combination with the ego of the users which are traing to take the bigest dumbel possible they promote only bad technik.

I could maybe see punching out with dumbells as a way to improve your muscular endurance but not actual shadow boxing.

I would be very careful using a technique such as this because it could put extra strain on your joints, especially in the wrist.

Thanks for your replies... all been helpful with your views for it.

I wasn't going to use heavy weights, maybe 3-4 kg... helping with my endurance and keeping the weights up like a guard effect to get use to control weight for perhaps 4 rounds of light jabbing and left/right hooks combos or mix it up etc... just a boost to strengthen my upper body keeping the weights by my face as a guard etc and as an endurance benefit, wont be rapidly punching with weights as it will cause injury... call it a benefit boost to generate a strong guard, and crisp up the combos etc thanks for the help much appreciated

Originally Posted by iron-man

Thanks for your replies... all been helpful with your views for it.

I wasn't going to use heavy weights, maybe 3-4 kg... helping with my endurance and keeping the weights up like a guard effect to get use to control weight for perhaps 4 rounds of light jabbing and left/right hooks combos or mix it up etc... just a boost to strengthen my upper body keeping the weights by my face as a guard etc and as an endurance benefit, wont be rapidly punching with weights as it will cause injury... call it a benefit boost to generate a strong guard, and crisp up the combos etc thanks for the help much appreciated

That's WAY too heavy. Punching is about speed. You want some endurance work? That's fine. But you shouldn't be using dumbells over 1 pound, not a kilo, a pound.

Elastic bands / woody bands are better.

Weights not good.

In my experience it CAN help with technique and muscular endurance.

I don't see it doing much for your power because it's applying vertical resistance to your punches but you are trying to deliver force on a horizontal plane on most occasions.

Your deltoids will get beast though.

Ps. Only use small weights.. boxing is not a 10 rep sport.

Hi iron-man, I have seen guys do that at the gym with very light dumbells (3lbs)... I think it will build some strength overtime if you added it into your workout rountine... make sure you DON'T screw up your punching technique... I actual have been practicing punching under water at the pool...it's very different, but I'm just trying to shock my muscles a new way and trying to develope faster hand speed. I think there are training gloves that you can actually put small steel bars in the kuff area to load some weight on the gloves instead of using dumbells in your hands(ringside brand gloves I think) Cruiser

I'd recommend three pounds, as that's worked the best for me. It has kept my speed on par over the years.