Combat sports

Boxing & punching

Punching power comes from the back foot through hip and trunk rotation into a fast arm extension. Rounds demand shoulder endurance and a stiff core to absorb blows.

Build a plan for thisOpen in the app

Boxer throwing a straight punch at a heavy bag

Muscles worked

Neck — 50% importance (Front)Upper traps — 40% importance (Front)Front delts — 75% importance (Front)Side delts — 45% importance (Front)Chest — 65% importance (Front)Serratus anterior — 80% importance (Front)Biceps (Front)Forearms & grip (Front)Abs — 75% importance (Front)Obliques — 100% importance (Front)Hip flexors (Front)Quads — 55% importance (Front)Adductors (Front)Shins (tibialis) (Front)Calves — 60% importance (Front)Outer shins (peroneals) (Front)Feet (arch & toes) — 30% importance (Front)Neck — 50% importance (Back)Upper traps — 40% importance (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts — 55% importance (Back)Side delts — 45% importance (Back)Rotator cuff — 50% importance (Back)Lats (Back)Lower back (erectors) (Back)Triceps — 75% importance (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — 65% importance (Back)Hamstrings (Back)Adductors (Back)Calves — 60% importance (Back)
FrontBack
  • Obliques
  • Serratus
  • Triceps
  • Front delts
  • Abs
  • Chest
  • Glutes
  • Calves

The movement, phase by phase

  1. Stance & drive

    Push off the rear foot — calves, quads, glutes.

    • Single-leg / lunge
    • Ankle push-off (plantar flexion)
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) (Front)Calves — primary (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — primary (Back)Hamstrings (Back)Adductors (Back)Calves — primary (Back)

    Best exercises for this phase:

  2. Rotation

    Hips and trunk rotate — obliques transfer the force.

    • Trunk rotation
    • Anti-rotation (brace)
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques — primary (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — primary (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  3. Arm extension

    Serratus, chest, front delts and triceps drive the fist; the rear delts snap it back.

    • Horizontal push
    • Elbow extension
    • Front raise (shoulder flexion)
    Neck (Front)Upper traps (Front)Front delts — primary (Front)Side delts (Front)Chest — primary (Front)Serratus anterior — primary (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts — primary (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps — primary (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  4. Guard

    Holding the hands up for 3-minute rounds — shoulders and traps.

    • Front raise (shoulder flexion)
    • Neck
    Neck — primary (Front)Upper traps — primary (Front)Front delts — primary (Front)Side delts — primary (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck — primary (Back)Upper traps — primary (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts — primary (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

Most specific exercises

Drills & sessions in the sport

Work done in the water or on the run itself, next to the strength exercises above.

Training notes

  • Single-arm pressing and explosive push-ups are the most specific upper-body work.
  • Neck strength reduces the effect of blows to the head.

Mobility to pair with it

  • Thoracic rotation
  • Hip rotation
  • Chest & shoulder opening