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How to Get Started Using Kettlebells for Boxing Strength Training

Boxing Trainer 24/7 — Wed, 20 Apr 2011 19:57:10 +0000

Boxing Strength Training Made Easy (and tough - in the good way) with Kettlebells

I've long been a proponent of using kettlebells for boxing strength training. These training tools are extremely effective, flexible, versatile and convenient, and you can accomplish a great deal in a short amount of time. The list of benefits of is long, and the drawbacks are nonexistent. In other words, there's no excuse for not using them!

Well, actually there's one excuse, and that's if you don't know how to get started. In that case, use this guide to see for yourself how to get start using kettlebells for boxing strength training and you'll start making real progress in no time at all.

GoFit 20-Pound Blue Kettlebell with Vinyl Coating, Training DVD and Exercise Booklet

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Learn how to Use Kettlebells for Boxing Strength Training

Pick the Right Weight: You need to get kettlebells that are the right weight for you to handle. You want something that you'll be able to easily maneuver around, but something that is still challenging for you. There's an easy way to do this. Take a dumbbell in one hand and raise it straight over head. Lock your arm so you're supporting the weight, and hold it for about 10 seconds. Find the weight that is somewhat difficult but manageable for you to do that with, and buy the kettlebell in the next lowest weight. If you can lock out a 40 lb dumbbell in that way, then get the 35 lb kettlebell. If you can lock out a 25 lb dumbbell, get a 20 lb kettlebell.
Learn Basic Moves: Many of the best kettlebell exercises revolve around a few of the same, basic movements to begin or finish the exercise. At the heart of a great deal of exercises, for example, is the kettlebell swing, so it's a logical place to start learning how to wield your kettlebell. Master basic moves like this before moving onto more complicated exercises and routines.
Start two-handed: You should also be starting your kettlebell boxing strength training two-handed, as opposed to holding a kettlebell in each hand separately. Once again, this allows you to focus on learning technique and form while familiarizing yourself with the mechanics of the kettlebell.
Train Muscle & Cardio: One of the great benefits to using kettlebells for boxing strength training is that they will effectively train your muscles, while also providing a great cardio training routine, burning calories, and pushing your body to the limit in every way. Keep this in mind while you're training - you want to be working hard and pushing yourself, and not only should your muscles be tired, but your breathing and heart rate should be correspondingly high from the great effort and exertion.
Add New Exercises and Moves: Now it's time to use more kettlebell exercises and training moves to raise the intensity and the effectiveness of your training. You can see a few of the best kettlebell exercises for boxing strength training here. Just a few moves like those can take your training and your body to the next level, and you'll be amazed at the results.

That's all there is to it. Five easy steps and you'll learn how to use kettlebells for boxing strength training. Take advantage of available discounts to find the kettlebells for sale that match your needs and will help you train at your best.

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How to Use Kettlebells for Boxing Weight Training

Boxing Trainer 24/7 — Tue, 16 Nov 2010 21:41:42 +0000

In the past we've talked about using kettlebells for boxing strength training. Now I wanted to revisit that, and do so with a different twist, talking about how kettlebells are all you really need for your boxing weight training. You can completely eliminate dumbbells, barbells and other weight machines with a pair or two of kettlebells. Use them for a circuit training workout, or focus on adding pure strength and explosive power, or both.

Take a look at this quick guide talking about using kettlebells for a boxing weight training program, the benefits, and the knowledge you need to get the job done correctly. Once you see it for yourself, then you'll definitely want to go ahead and buy yourself some to get started on an effective strength training program that provides total body fitness, endurance, power and much more.

Boxing Weight Training with Kettlebells

35 lb. Wide Handle Kettlebell

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Kettlebells provide numerous different benefits for boxers. For one thing, most of the exercises that you complete with them are going to be compound exercises, meaning they incorporate multiple joints and multiple muscle groups. This helps you get stronger in less time, and releases more testosterone into your blood to boost the benefits even further.

You're also targeting the biggest and most important muscle groups with your boxing weight training program utilizing kettlebells. Forget about bicep curls and all of the rest of that garbage that doesn't do anything. Hit up the major muscle groups, and you'll also be working those minor muscle groups at the same time, while actually increasing your strength and power, and not just your appearance.

Due to their shape, kettlebells also bring in more of your stabilizing and supporting muscle groups for each and every exercise during a boxing weight training program. A kettlebell is shaped like a cannonball with a handle, for lack of a better description. This creates an off-center balance of gravity, and it leads to different muscular needs while working out with them. This takes the place of the very easy to work with and predictable, evenly distributed weight pattern of a dumbbell.

You'll also be burning more calories in less time, and you'll be improving your cardio capabilities and muscle endurance, too. That's why you can use kettlebells as a part of a complete circuit training workout for boxing as well. Not only do they lead to great strength gains, across all of the most important muscle groups in the body, but they also hit up your cardio as well. That's a lot of benefits from one simple piece of equipment, and that's why kettlebells are so great for boxing weight training.

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Best Kettlebell Exercises for Boxing Weight Training

There are many different boxing weight training exercises that you can complete with kettlebells. Here's just a small sampling, with a brief description of each.

Kettlebell clean and press: Hold a kettlebell in each hand, squating down to the floor to pick them up. Swing them between your legs and then explode upwards, twisting your wrists to complete a power clean. Then press them overhead to complete the second half of the movement, and return to the starting position. You'll be working your hamstrings, core, arms, back and shoulders all in one exercise. A few sets of this and you, and your muscles, will be exhausted.

Two Handed Kettlebell swings: Hold one kettlebell with both hands, and squat to the floor to pick it up between your legs. Swing it behind yourself, and then stand up and swing it forward, holding your arms straight out in front of you. Focus on generating power from your legs and hips, and not moving the kettlebells with your arms or other momentum. Fantastic for the hamstrings and core, and a great cardio-strength combination exercise.

Kettlebell TGU's: That's Turkish Get Up, and you start this boxing weight training move by lying on your back on the floor. Grab a kettlebell in one hand and hold it straight over your head. Using the help of your other hand, sit up and then stand up into a squat. Continue holding the kettlebell straight over head the entire time, and then stand straight up in the air, before reversing the motion back to the beginning. A great core exercise that also works on your arms, shoulders and legs.

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Top 3 Must Have Items for Boxing Strength Training

Boxing Trainer 24/7 — Fri, 04 Jun 2010 15:47:28 +0000

Boxing strength training isn't always easy. But usually that's because so many of us take the wrong approaches and utilize the wrong techniques. In fact, when you know what to do and how to do it, then you'll find that you can quickly realize big gains, even for those of us simply boxing training at home.

In this guide you'll find the top 3 must have items that you need for boxing strength training. Three pieces of boxing training gear, all of them are cheap and easily accessible, and with them you'll be able to strengthen your entire body, ending up with a physique that looks and feels great but most importantly is also primed for the boxing ring.

ProSource Heavy-Duty Easy Gym Doorway Chin-Up/Pull-Up Bar

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Must Have #1 – The Doorway Chin Up Bar – A doorway chin up bar or a wall mounted pullup bar can help you immensely with your boxing strength training. It's the perfect piece of equipment because it's cheap, can be easily used anywhere without eating up a lot of your time and it targets some of the most important muscles in your body.

Since you are utilizing your own bodyweight to train as opposed to bulky free weights or machines, you don't have to worry about training in the wrong ways, or losing your speed or flexibility as a result of your added strength.

Pull ups can target your major back muscle groups, while also hitting your forearms and core muscles as well. Chin ups do the same but also place emphasis on your biceps. Then you can perform hard hitting abdominal movements such as hanging leg raises and hanging leg pikes that target each and every one of your core muscles, building a rock solid midsection without doing a single crunch. View our complete pull up training guide.

Champion Sports 10Lb Medicine Ball With Textured Surface

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Must Have #2 – The Medicine Ball – The next must have for boxing strength training is the medicine ball. This is one of the classic boxing training tools that has seemingly been around forever.

With a medicine ball you will be able to perform all kinds of movements and exercises, targeting many of your major muscle groups with ease. You can take almost any abdominal movement and add in a medicine ball for increased difficulty, for example simple medicine ball crunches and leg lifts, lying toe touches holding a medicine ball and much, much more.

You can also incorporate a medicine ball into an entire circuit training and cardio training program as well. The possibilities are endless, from performing uneven pushups to jump squats holding a medicine ball and on down the line. Take a look at more of our favorite medicine ball exercises.

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Must have #3 – The Kettlebell – The third and final must have piece of gear for boxing strength training at home is the kettlebell. Actually, you should ideally pick up two kettlebells of the same weight so you have a set and can perform all of the potential exercises that are available to you.

Kettlebells help provide great strength training benefits because of their unique shape and off-balance center of gravity. This makes your body work extra hard to maneuver the weights and it forces you to incorporate your core muscles and stabilizers along the way. With one set of kettlebells you can target all of your major muscle groups, from your legs to your chest, to your back to your arms and everything in between, all right from your home.

Kettlebells might seem expensive for boxing strength training, but just consider that you won't need to invest in any other weights, let alone any pricey gym memberships, and you'll see that the price pays for itself. See more kettlebell exercises and ideas for boxers.

With these 3 must have items you'll be a guaranteed winner with boxing strength training and the results will speak for themselves.

Kettlebells for Boxing Strength Training

Boxing Trainer 24/7 — Wed, 27 Jan 2010 20:37:23 +0000

Kettlebells are a fantastic tool for boxing strength training and they are one of the ideal solutions that you should consider using. Kettlebells can be used in a variety of different ways for training in boxing, including core strength training, stamina and endurance training, weight loss and much more.

Take a look at a few sample exercises that you can perform using kettlebells for boxing strength training. From there the options are truly endless, and you'll be able to create and customize your own routines easily.

Sample Boxing Strength Training Exercises with Kettlebells

As promised, here are a few sample exercises that you can use for boxing strength training:

Turkish Get Up: Lie down and hold a kettlebell with one arm extended straight up. Sit up, and then with the help of your other hand get on your feet into a squat position. With the kettlebell still extended over your head, rise until you're standing straight and then return to the starting position. Perform 6 repetitions on each side.
Figure 8s: With a kettlebell in front of you, bend at your knees while keeping your back straight, getting in a position similar to one that an offensive lineman in football might start in.With the kettlebell in one hand, swing it between your legs, switch the hand that is holding it, bring it around to the front of your body and stand straight. Now repeat in the other direction, that's one repetition. Perform for a minute without rest.
Pushup Rows: Assume a pushup position, but instead of your hands on the ground, have each hand gripping a kettlebell. Raise one arm and row the kettlebell, balancing yourself by pushing down with the other arm. Complete the movement and repeat with the other arm. Complete 4-8 repetitions on each arm.

Benefits of Kettlebells for Boxing Strength Training

There are many different benefits to using kettlebells for boxing strength training. They really push all levels of your fitness, including strength and stamina. They also help with coordination and balance, both of which are important for boxers.

Kettlebells also really focus in on your core muscles, and those are crucial to boxers. Plus you can use them to build up strength without bulking up too much, by focusing on higher repetitions and core movements. This is also crucial for training in boxing.

How Heavy Should My Kettlebells Be?

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Generally, kettlebells don't come in as many weights as a normal pair of dumbbells would come in. In order to figure out what weight you should use, grab a dumbbell in one hand and lock it out over your head.

Find one that is moderately straining to hold in place for 10 seconds, and buy the kettlebell that's the next size down from that. In other words, if you can lock out a 45 lb dumbbell, then purchase a 35 lb kettlebell. Of course this is just one estimate but it should provide a useful guide.

Another consideration is whether you should buy one kettlebell or a set of two for boxing strength training. You'll be able to get a lot done with just one, so if that's what you want to start with that would be fine. However, to really open the doors to a wider range of exercises then a pair of two will be even better.

It's all about what you're comfortable starting with, and how much money you feel like spending. An investment in kettlebells for boxing strength training doesn't have to be large. These will hold up indefinitely, and the investment will pay for itself quickly in the returns you see in your physique, as well as your fitness and strength levels.

You can browse below to find more deals on kettlebells, and as always keep checking back in with us for more information and guides on training in boxing, including boxing strength training.