It was that Mysterious Martial Artist of Oriental fame, Bruce Lee, who once observed:
“All hand movements are combined with waist and footwork.”
And as every aspiring Boxer and Coach knows…the Master from “Somewhere East of Suez” is right!
That’s why it’s vital to give the lower body the lion’s share of attention when it comes to strength training.
But just what exactly is going on with the “waist and footwork” in each “hand movement” of boxing?
And what kind of joint training can you do to improve the lower body power behind those punches?
Read on and find out!
THE JOB OF THE JAB!
In the Jab, we can have a step forward with the front foot, with the back foot acting like a spring. Things like straight-legged FHL Calf Raises, bent-legged KOT (“Knees Over Toes”) Calf Raises, and Tibialis Raises prepare for this.
In the Jab, we can also see internal hip rotation in the front hip. Internal Hip Rotation Exercises like the “Prone Internal Hip Rotation” and the “90-90 Internal Hip Rotation: Back Leg Focus” (progressed and regressed as needed) prepare for this.
But the Jab isn’t the only punch where we see Internal Hip Rotation.
Not by a Long Shot!
CROSSES, HOOKS, ROTATIONS, OH MY!
In the Cross, we see Internal Hip Rotation in the rear hip.
In the Lead Hook, we see Internal Hip Rotation of the front hip.
In the Rear Hook, we see Internal Hip Rotation of the rear hip.
In all of these examples just as the Jab, Internal Hip Rotation Exercises like the “Prone Internal Hip Rotation” and the “90-90 Internal Hip Rotation: Back Leg Focus” (progressed and regressed as needed) prepare for these things.
All that’s left is the punches that go “up”…
Or “cut up”, you might say!
UPPERCUT ROCKET SHIP!
Finally, in the Lead Uppercut and the rear uppercut, we see Internal Hip Rotation again, but we also see an upward motion as well.
Things like the above outlined Internal Hip Rotation exercises will take care of that titular part, while Bethaks aka “Hindu Squats” will prepare you for the Uppercuts’ upward motion.
With them, your punching power will be reaching for the sky like a rocket ship before you know it!
THE BIG PICTURE
At the End of the day, the “7 Rules for 7 Years” Commandment proves true: “the lower body needs the lion’s share of attention” when it comes to training…especially for Boxing!
The foundation of this comes from the lower body’s critical Center of Gravity: the Hips.
And the training for the Hips has got to focus on Internal Hip Rotation, with exercises like the “Prone Internal Hip Rotation” and the “90-90 Internal Hip Rotation: Back Leg Focus” (progressed and regressed as needed).
For the feet, your connection to the ground that propels you forward and back and side to side, straight-legged FHL Calf Raises, bent-legged KOT (“Knees Over Toes”) Calf Raises, and Tibialis Raises are the way to go.
And for upward surging motion that heavily involves the knees, Bethaks aka “Hindu Squats” are your best bang for your buck!
Do these for high reps…30 to start out with, 100 as the basic standard to work up to. Past 100, the sky’s the limit! This will give you the necessary Strength Endurance to last every round with energy to spare!
So there you have it!
A complete lower body training system to give you the power behind your punches!
Now when you hit the gym, you’ll be rocking those heavy bags in no time…and for your opponent, it’ll be “lights out!”
Because as the Master from “Somewhere East of Suez” said:
“All hand movements are combined with waist and footwork”!
Pulp Fiction Power to you, my friends!
Written at 1:58 AM, somewhere in the USA…
 Lee, Bruce. Jeet Kune Do: A Comprehensive Guide to Bruce Lee’s Martial Way. Edited by John Little. North Clarendon, VT: Tuttle Publishing. 2020. Pg. 189.
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