Boxing exercise with elastic: learn to develop your power

Introduction

Discover how these simple resistance bands can transform your sessions by adding a new dimension to your routine. From improving your technique to preventing injury, elastic bands have a lot to offer.

Rubber bands, those simple but incredibly versatile tools, have become a staple in boxers' training. Whether you're a beginner or an experienced boxer, adding elastic bands to your boxing routine can transform the way you train. But why the craze for these resistance bands?

Exercises with elastics are not only effective, they're also accessible to everyone. They allow you to reproduce specific boxing movements while adding progressive resistance. This type of training not only strengthens the muscles, but also improves the technique, power and explosiveness of your punches. What's more, elastic bands are perfect for working the stabilising muscles, which are often neglected but essential for avoiding injury.

By incorporating these exercises into your routine, you'll not only develop formidable power, but also better control your movements, all while taking care of your body. Ready to learn more? Discover how to use resistance bands to boost your boxing performance.

Why use Elastics in Boxing?

Elastic bands are much more than a simple accessory in the world of boxing. They are a powerful tool for improving your performance, whether you're an amateur or an experienced boxer. But why are elastic bands so effective?

Improved Power and Speed

Elastic bands add a progressive resistance that increases the difficulty of each movement. In boxing, the power of your punches is crucial, and that's precisely where elastic bands come in. Unlike traditional weights, elastic bands offer variable resistance, which becomes more intense as you extend the band. This extra resistance forces your muscles to work harder to generate the same power, which boosts your explosiveness. The result: faster, more powerful strokes that can take any opponent by surprise. You'll literally 'charge' your fists with every blow you land.

Muscle Strengthening and Injury Prevention

Elastic bands are also invaluable for strengthening muscles. They work muscle groups that are often neglected, in particular the stabilising muscles. These muscles, although less visible, are essential for maintaining good posture and preventing injury. By strengthening these muscles with elastic bands, you not only develop overall strength, but you also protect your joints and tendons, reducing the risk of injury. It's like having an invisible shield to protect your weak points during the most intense training sessions.

Boxing Exercises with Elastic Band: Step by Step

Incorporating elastic bands into your boxing training may seem straightforward, but to reap the full benefits it's essential to master each movement. Here's a series of exercises designed to help you develop your power, improve your technique and strengthen your stabilising muscles, all with a rubber band.

Shadow Boxing with Elastic

Start by attaching a rubber band to a stable point behind you, at chest height. Pass the loops of the rubber band around your arms, just above the elbows, then stand in guard position. Imagine you are in the middle of a fight and start chaining punches into the air, like you would in shadow boxing classic.

Shadow boxing with elastic isn't just a technique exercise; it adds resistance to every move, forcing your muscles to work harder for every punch. This not only improves your stamina, but also your accuracy and punching speed. It's like having an invisible opponent pushing you to give it your all.

Punching with Elastic

For this exercise, tie the elastic band around your shoulders, passing the ends through each hand. Adopt a classic guard position and begin to string together direct blows (jab, cross), uppercuts and hooks. The elastic will resist each blow, forcing you to apply more force to each movement.

Punching with a rubber band is great for developing the raw power of your punches. By adding extra resistance, your muscles work harder, which helps develop explosive power. By repeating this exercise, you will feel a noticeable difference in the strength and speed of your punches, making you more dangerous in the ring.

Core Strengthening Exercises

Attach the elastic to a low point near the ground and stand with your back to the anchor. Grasp the elastic with both hands and rotate your trunk, pulling the elastic from left to right and back again, keeping your arms straight.

Core strengthening is essential for any boxer, as a strong core allows you to generate more power in punches and maintain better stability. This exercise strengthens your abdominal muscles, obliques, and improves your ability to absorb punches, while working on your core flexibility and mobility.

Tips to Optimize Your Resistance Band Workout

To get the most out of your training with elastic, it's essential to adopt a few good practices. These tips will help you maximise your gains while minimising the risk of injury.

Choosing the right elastic resistance

Choosing the resistance of your elastic is crucial to effective training. Elastic bands come in a range of resistances, from light to very strong. If you're just starting out, it's best to start with a lower resistance to control the movements and avoid overloading your muscles. As you progress, gradually increase the resistance to keep challenging your muscles. The aim is to feel sufficient resistance without compromising the quality of the movement. In other words, choose a rubber band that pushes you to push yourself, without risking injury.

Incorporating Elastics into Your Weekly Routine

For elastic bands to be of real benefit to your training, they need to be used regularly. Try to incorporate them strategically into your weekly routine. You could, for example, use them to complement your sparring sessions or include them in your fitness exercises. Ideally, you should vary the exercises and types of resistance to work all your muscle groups and avoid monotony. Don't forget to give your muscles time to recover between sessions, especially if you're working with high resistances.

Listen to Your Body

Elastic training can be intense, especially if you push yourself to the limit. So it's vital to listen to the signals your body sends you. If you feel any sharp or unusual pain, stop exercising immediately. Pain may be a sign that you're using too much resistance or that your technique isn't right. Take the time to assess and adjust your posture, positioning and elastic tension. Remember: quality of execution is more important than quantity or intensity.

Conclusion

Resistance bands are effective tools to boost your boxing training. They increase the power of your punches and strengthen your stabilizing muscles, while preventing injuries. By incorporating them into your routine, you optimize your performance.

Using elastic bands will improve your technique and strengthen your core. Each exercise, from shadow boxing to punching, offers specific benefits for becoming a more complete boxer.

Do boxing at the Circle

Ready to spice up your workout? Check out our 50-minute sessions at Le Cercle. Combining the power of water bag boxing with targeted fitness exercises, these sessions take place in a friendly atmosphere, lit by soft lighting and punctuated by lively music.

There is no competition here, just you and the water bag. These sessions are suitable for everyone, whatever your level.

Our program alternates 10 rounds: 5 dedicated to a bootcamp for abs, legs, glutes, and upper body, and 5 to refine your boxing techniques and improve your cardio.

Want to push your limits with motivating coaches in a dynamic atmosphere? Put on your gloves! Choose your location between Montmartre, Beaubourg, or Bastille, and come live a unique experience! 🔥