To be successful in the ring, a boxer must possess a set of skills: technique, strength, speed and power. Fighters use a lot of different tools to develop these qualities. One of the accessories that have become more and more common in a boxer’s toolbox is a set of elastic bands or resistance bands.
A resistance band is an alternative training tool that allows for a greater range of motion than normal weights. More and more people are turning to resistance bands because they provide effective and comprehensive strength training while reducing injury. Using resistance bands can increase your punching power. By putting resistance on your muscles when you contract them, they make them work harder and grow stronger.
The 2 kinds of resistance bands
Resistance bands are a great addition to any strength training routine or rehabilitation program. They are available in a variety of sizes, lengths and strengths. Much like weights, exercise bands allow you to work on several levels of resistance, from very stretchy to very resistant. There are 2 main types of resistance bands: with and without a handle.
Elastic bands without handle
Simple bands without a handle usually come in the form of a set of multi-colored bands. Each color represents a different degree of resistance. They work well for whole body strengthening exercises. You can work almost any muscle using a single band if you position the ring correctly and use anchor points (door, furniture, etc.) to use it.
Elastic bands with handles
The wrist bands are also differentiated by a color code for each resistance level. This type of band works well for quick exercises because they require you to hit beyond the resistance.
To use it, simply grab one handle and attach the other to an attachment point. As you stretch the tube, the rubber will resist your movement. You can also wrap the elastic around an area and use both handles, either with one hand or with both.
For more resistance, you can use stronger bands or combine multiple bands for the same exercise. Using these bands as part of your training will build speed and power in your punches, as well as greater endurance.
You can find special bands that come with a belt to connect the arms and legs to it. There are also elastic bands with ties only for the legs.
Develop lower body speed with the speed bands
Using speed bands during boxing training can dramatically improve strength in the legs, hips, and core region. Speed bands target muscle fibers in the hamstrings, quads, glutes, and abdominal muscles to let you fight faster and more effectively.
Powerful punches originate from the legs and hips. The main advantage of boxing speed bands is that they can be worn during training to effectively strengthen the leg muscles. A solid foundation and good balance are essential for success in the boxing ring.
You can provide your legs with an effective workout by simply wrapping them in a resistance band. Special resistance bands for the legs exist, just tie each leg using the bands provided and connect them to the resistance band. Attaching resistance bands to the legs during all boxing workouts will help athletes put more strain on the muscles of the thighs, hips, legs and torso.
Use elastic bands to work on neck resistance
Anyone who has boxed in the past recognizes the importance of having a strong neck. It is inevitable that all fighters will end up getting hit in this fragile area of the body. Even the best defense cannot prevent all the punches that are coming.
Yet even knowing this many boxers neglect neck training. One of the most effective and convenient ways to train the neck is by using a resistance band. This allows you to train your neck in several directions. Plus, it’s easy to take your bands in your backpack and use them anywhere.
Increase punching power with resistance bands
To increase the power of different punches, resistance bands have the advantage of being able to closely follow the movement of your arm with each punch. The handle allows you to grip the band well with your hand, but you can also perform the movements with bands without a handle. The advantage of bands over barbell weights is that you can perform a more complete movement.
To punch harder, you need to develop your entire body and be comfortable with the hitting technique. However, punching accurately is difficult against a moving target. Huge punching power is useless if you can’t hit your target. Ultimately, very little of the punch’s power is actually transmitted through the arms. Resistance bands offer a versatile means of training upper body strength, helping to tone arms and build muscle endurance through repetition.
For a specific boxing training with resistance bands, you can buy special elastic bands with bracelets that can be tied around the handles and connected to the waist with a belt. Thus it is possible to do sparring or punching bag training sessions with resistance. Punching with resistance will increase the strength of your arms, shoulders, core, and back – essential parts of delivering a powerful punch.
Resistance bands are a practical and extremely versatile fitness tool that can be of great help in boxing training. You can take them with you wherever you go and use them almost anywhere, even outdoors. It is therefore an ideal solution to never miss a workout again. Your opponents aren’t resting, so why should you?