Shadow boxing with Dumbells - Work Out

[Aplin]

Hi guys,

I was wondering what you think of shadow boxing weight weights? At first I was a bit against it because I'd read it teaches you to punch down, etc, etc. However after having found a scientic study the other day I have been giving it a go during the week and found it to be both physically and mentally a really good workout ESSPECIALLY if you have a hand injury and can't punch the bag.

Round 1 x 3 minutes - Shadow box with 5ib weights (last 15 seconds punch straight and as fast as you can)
Rest for one minute, your shoulders should be killing you :P
Round 2 x 3 minutes - Shadow box with 3ib weights (Last 20 seconds punch straight and as fast as you can)
Now your shoulders should feel tired but loose :)
Round 3 x 3 minutes - Shadow box with no weights (Last 30 seconds punch straight and as fast as you can)
The last round should be scarily easy and you should be punching as fast and hard as you can.

The first week do this just once, the second week do it twice a day.
The third/forth week do it twice, twice a day.

Usually the first round will have me struggling about 90 seconds in and I wanna drop the weights! The last 15 seconds is pure torture and is like a fire in my shoulders!!!

I hear bands could be utilized for a simular benefit, however I have looked online and the shadow boxing belts are about £50.00 in British currency, which sucks!

[1eyefor2eyes]

Sounds good unfortunately all I can do is 8lb's-43lb's on a regular dumbbell weight set I got.

[RDJ]

The maximum weight I shadowbox with is 16 ounce. I have a pair of leather weights that fit around the hand which is great. They can even be used in sparring.

[Vantage_West]

The maximum weight I shadowbox with is 16 ounce. I have a pair of leather weights that fit around the hand which is great. They can even be used in sparring.:lol: funny guy




weights i dont mind but i heard that it causes extra stress on the elbows and wrist.....i need that wrist man:blood i keep getting tennis elbow in my jabbing arm. my expereince is that it can be detrimental. i like the idea of these leather 16 ouncers are a bit more useful and dont have alot of stress just makes the movement slower due to the the extra air resitace.

there is a gym rule not to skip with strapweights on the ankle cause you put alot of pressure on the knee.


my mate puts these 2 stones (literal) in his hand bag gloves.




the be all is that it's got be extra light weight to start of with.

[RDJ]

It's hard on the joints, elbows in particular because of the risk of overextending. It also fucks up your timing IMO.

[BlackWater]

Don't punch with weights in hand. It's just dumb.

[jimmie]

I used to do it with 5 ib weights. It will make my hands faster but only for a few minutes after I stopped using the weight. It also seemed to fuck up my shoulders and technique.

[The Predator]

I usually use gloves with some wieght´s in them for shadowboxing. It does build speed but they should not be to heavy, that´s for sure.
I also let my boxers use it. It´s a good way to build speed.
All the best
The Predator

[Aplin]

I don't think 'boxing with weights' could possibly be a bad thing. As long as you don't hugely extend your arms so your elbows click or whatever, all you are really doing is weights and punching drills combined...

I hear bands are better, but I am unsure of the price and which ones I would need to use etc.

[Boxaholic]

Shadowboxing with weights is actually quite good. It'll increase the stamina in your shoulders making it easier to keep your hands up so your defense improves and a study was done with light weights with some top experienced amateurs and they increased handspeed, pucnhing power, and punch frequency. They did 10 second bursts of fast combinations (I think they stuck to one twos) with two lb db's, 1 lb db's then competition gloves.

Not sure how long they did this for or how much of an increase but I remember it was somewhere in the area of 10-20% increase in raw handspeed which is pretty good.

[JMonster]

it's a bad idea. don't do nething over 2 lbs. and u shouldn't be doing it fast

[scrap]

Its the wrong feel for Joints its consistant, feel is your fastest response sense.

[Hagler/Pryor]

It's a bad idea to punch a bag with weights in your hands. It's also pointless, unless you just want to injure yourself. I prefer using chest expanders instead of shadow boxing with weights. Just make sure your wrist angle is correct.

[elchivito]

it depends. shadowboxing or using weights for uppercuts isn't too bad, but overdoing it for straight punches will have an effect on joints and elbows. slow is recommended. never heard of using weights while hitting the bags:huh

[Boxaholic]

^ Never heard of weighted gloves?

[Slicknick56]

i dont see the problem with it if your using it in shadow boxing. to build up stamina i would throw punches with 8 pound weights in a pyramid type thing. first 1 jab, then 2 jabs, then 3, 4, 5, 6, 7 etc... until 10. then i would go back down to 1. then do the same with 1,2's. then the same with 1,2,3's. by the end of that i was feeling it and it was nice, my speed was well increased, my defense was better cause i could keep my hands up for longer periods of time. that mixed with push ups is the shit.

[joejab]

Trying doing it at a upward angle of 45 to 90 degrees. That'll work you real good.:yep

[OuterDrake]

Just shadow box like everyone else and stop looking for short cuts.Your only
helping your insecurity.

[boxbible]

#1 Punching power comes from the legs twisting the hips, which whips the upper body and shoulders over as you simply extend your arm out to connect with your punch.

The benefit of adding power to the relatively tiny arm and shoulder muscles by punching with weights compared to the damage it can do to the elbows and especially shoulder muscles, is totally counterproductive.

You can add plenty of muscle and strength to your arms and shoulders by doing basic lifts without without the risk of tearing up tendons and ligaments.

High-rep shoulder presses will do a great deal more, in a much shorter amount of time than shadow-boxing with tiny weights attached to the hands.

One-minute drills on the bag will really put some stamina in those arms especially if you keep shadow-boxing (with just bag gloves) in between those sets. Believe me, those tiny bag gloves will feel like they're made of pure lead after only a couple of sets of minute drills.

Shadow-boxing with tiny weights is what you might expect in a gay bar or a an all-girl Pilates class. It's not what real boxers do. :D

[Aplin]

Shadow-boxing with tiny weights is what you might expect in a gay bar or a an all-girl Pilates class. It's not what real boxers do.

Or if you watch Mayweather, Hatton, Gatti, Calzaghe, etc training... but they are fake boxers... all rubbish and slow punchers anyway right? :P

[SouthpawSlayer]

i saw a video once of danny williams shadow boxing with dumbells that must of been at least 25 to 30 lbs

i use 2 lbs dumbells twice a week and without twice a week when shadow boxing