The Best Dumbbell Workout for Boxing

The Best Dumbbell Workout for Boxing

Boxing 34 Comments

Tony Jeffries shares a dynamic boxing workout

In a video titled “The Best Dumbbell Workout for Boxing”, renowned boxer Tony Jeffries and fitness expert BJ Gaddour illustrate a powerful workout to enhance upper body strength and stamina. Uploaded on November 22nd, 2022, the video has amassed impressive 391,065 views.

Jeffries introduces the video by talking about the common problem faced by boxers – tired arms that drop and lead to bad habits. In this 12 minutes and 24 seconds video, Jeffries and Gaddour guide viewers through a vigorous dumbbell circuit that aims to prevent this issue. They promise to help develop an upper body strength similar to Mike Tyson, known for his impressive upper body strength.

The circuit, aptly called “Dumbbell Dynamite”, consists of six movements for 30 seconds each and takes three minutes in total. The pair demonstrate each movement step by step, explaining the benefits and cautioning against common mistakes. The movements range from overhead triceps extensions and upright rows, to overhead press and shrugs. Each of these exercises aims to work out the entire upper body while improving overall stamina.

Jeffries and Gaddour didn’t stop at demonstrating the movements. They also give savvy advice on how to incorporate this circuit into a boxing conditioning routine. Furthermore, they discuss progressive overload by using heavier dumbbells or more reps over time.

This video is not just about physical workouts. Jeffries also promotes a supplement by Onnit Alpha Brain, which he claims helps with memory and focus.

Overall, the video provides detailed instructions and valuable insights into maintaining upper body strength for boxing. For anyone striving to improve their boxing skills or overall upper body strength, this video is a must-watch. Don’t miss out on the chance to train like a champion!

Remember: always start light and focus on form over speed. As Tony Jeffries says, “You either go through the motions fast to get it done or you try to activate the target muscle”. Stay motivated, stay strong, and keep boxing!

[postx_template id=”240″]

Tony Jeffries: A Boxing Phenomenon

Tony Jeffries, the Olympian bronze medalist, is a formidable name in the boxing world. Born and bred in Sunderland, England, Jeffries blazed into international fame with his remarkable pugilistic skills. Turning professional in 2009, he quickly amassed an impressive unbeaten record. However, due to hand injuries, he retired prematurely in 2012. Not one to be defeated, Jeffries transitioned into training and co-founded the Boxing Burn gym in LA. Today, he continues to inspire with his training videos, bringing his boxing expertise to people worldwide. Tony Jeffries’ name stands tall in the annals of boxing.

[postx_template id=”238″]

Classical vs Modern Boxing Training

In Classical Boxing training, boxers focused on endurance and power. Long-distance runs and heavy bag workouts were the staple, building a fighter’s capability to sustain in the long rounds of the bout.

Modern Boxing Training

Contrastingly, modern boxing training emphasizes speed, agility, and technique. Boxers now use high-intensity interval training (HIIT) to boost their stamina and response time. Moreover, modern training includes more film studies and strategic planning within each fighter’s regimen. This blend of physical and mental workouts elevates boxing to a new level of competitive sports.

[postx_template id=”239″]

The History of Boxing

The sport of boxing has a rich heritage. Dating back to ancient Greeks who made it a part of Olympic games in 688 BC, it since has evolved remarkably. The development of gloves in the 19th century, for instance, significantly transformed the dynamics of the game.

Join the Conversation

34 Comments

  1. These are all traditional fixed range of motion exercises that will definitely help but even better is to free yourself from a fixed range of motion, you'll never want to go too heavy with this but start swinging the dumbbells around twist your wrists etc swing them from weird angles this will help strengthen all the small connective tissues which will improve punching power overall as well as make you strong when punching from weird angles to catch opponents by surprise and reduce likelihood of injury when throwing from weird angles. It will also reinforce proper form and reduce wear and tear on your joints as you will notice very quickly if your form is inefficient as you will feel the stress or even hear your joints grind and know where you need to make adjustments to your form.

  2. Heavy Deadlifts, Heavy Squats and Heavy Push Press seemed to have helped me immensely in terms of punching power, speed and endurance.. There are other exercises and protocols that I follow as well. But those stand out.

  3. Overhead press and bent over rows should be done with a barbell, and 50 pounds is too light. Drop the bicep curl because it's too isolated (strengthen one muscle, causes injury), instead do heavy rows since they work the bicep and back together. Shrugs should be done with a heavy loaded barbell (in front like a deadlift, or on one side at each time for a great oblique strengthening). Tricep rows OK, I prefer to do them with a cable machine and also involve the abdominals by pulling from the side. Overhead press is the best. Bench press is unnatural and injurious.

  4. Sorry if that's a dumb question, but in the end of the vid you said that this workout works as a finisher (if I recall correctly). Does that mean that it is an addition to another strength workout, or could it work as a standalone strength workout?

  5. Sorry, but I don't want give any disrespect to this guy. But I think for boxing it does not feat really. To much pump will work against a boxer in training or in a fight. I also believe that Mike Tyson did not have plenty of this exercise in his prime with dumbells.
    He trained hundreds of push ups,but not often with dumbells.

  6. Just a random tip from a large borderline schizoid male. Make sure you get really good nutrition when you train a lot so you don't go crazy and lose good judgment. I went through years making that mistake but I eat a lot healthier now.

  7. Sigh. I can't believe that kind of training still exists. And to be very clear, it exists in the martial world only. Everyone else knows by know that lifting barbells with the big compound moves is where the money is at. Boxing is a very specific sport, while strength is very generic. You don't need to make moves with silly light weights to get faster, stronger or more endurant. According to this logic i could make the moves with a pencil, doing a million reps, now i am getting strong and though, now do i? Nope, not at all. Look, Usain Bolt used to deadlift north of 600lbs at his peak. I personally know of 18 year old female highschool sprinters that can deadlift 400 for a single. I take a school boy that squats diddley, bring his squat up at 400 and his time at 100 meters improves a second, i see this all the time. Barbell training the big compound moves will make you NOT muscle bound. And if you take care of your caloric input, you even won't gain much weight, and still get stronger a lot. Wrestlers seem to know this, everyone else in the martial arts and sports still has his head in the sand, and i really don't know why. A stronger motor doesn't slow down the car.

  8. You are the fitness director for Men's Health? Now finally I understand why I see so much chronic and unmitigated rubbish and absurd nonsense written there! I'm a real exercise physiologist and real expert in weights…and the junk you are churning out is for schoolgirls and 80 year olds! You are so typical of the modern day cowboys we see all over YT every day! I just give up! Keep churning out this nonsense….Director of Fitness? Haha! Give me a break! 😳😴😴🤬🤬

  9. Your email address will not be published. Required fields are marked *