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This boxing warm up routine targets stiff hips, a tight back, and frozen shoulders in under 10 minutes, the exact areas that cause the most injuries in boxing training. Tony Jeffries, Olympic medalist boxer, built this specifically for boxers, combining full body mobility work with a shadow boxing warm up rather than a generic stretch routine.
These boxing stretches each target a specific stress point in the body, making this just as useful as a boxing warm up for beginners as it is for experienced fighters. The last few minutes then shift straight into a boxing specific movement pattern.
Breaking Down The Boxing Warm Up:
The world's greatest stretch: a single deep lunge movement that opens your hips, chest, and shoulders all at once, plus several other muscle groups along the way, done for five reps on each side.
Windshield wipers: lying on the floor, this stretch digs deep into stiff hips and works into that dodgy lower back and groin area that most boxers struggle with.
The open book: lying on your side with your knees stacked, sweeping your top arm open like a book reverses the years of hunching and rounded shoulders that come from throwing thousands of punches.
Leg swings: holding something for balance, swing one leg front to back, then across your body and out to the side, gradually increasing the range with each rep.
Arm circles: small circles that gradually get bigger, then reverse direction, loosening up stiff, heavy feeling shoulders before training.
Torso rotation: standing with your feet shoulder width apart, turning and twisting through your torso stretches your shoulders, torso, and legs all at once.
The shadow boxing warm up: move around on your toes with your hands down for a full minute first, then add light straight punches in the second minute, then bring in hooks and head movement in the third minute.
The hand wrap timing tip: wrap your hands before you start warming up rather than after, since doing it afterward wastes the time you just spent getting loose.
Chapters:
0:00 It’s Boring But Fixes 96% of Your Boxing Injuries
0:27 The World's Greatest Stretch
1:05 Windshield Wipers
1:22 The Open Book
1:56 Leg Swings
2:20 Arm Circles
2:47 Torso Rotation
3:26 The Shadow Boxing Warm Up
#boxingwarmup #boxingstretches #boxing #boxingtraining