Ask a beginner where punching power comes from and they will usually point to their arms. Ask a coach and they will point to the floor. A powerful punch starts with your feet pushing into the ground, travels through your legs and hips, is transferred by your core and is finally delivered through your shoulders and arms. Train that whole chain in the gym and you will hit harder, move better and stay more resilient.
Here are six exercises we love for boxers – and for anyone who wants to get stronger.
1. Deadlifts
The deadlift builds strength through your entire posterior chain – glutes, hamstrings and back – which is the engine behind your drive off the floor. Keep your back flat, push the floor away and lock out with your glutes. Start light and master the technique before adding weight.
2. Goblet or back squats
Strong legs mean a strong base. Squats develop the leg drive that powers your punches and keeps you steady when you’re throwing combinations or taking a shot. Goblet squats, holding a kettlebell or dumbbell at your chest, are a great place to start.
3. Medicine ball rotational throws
This is one of the most boxing-specific exercises you can do. Stand side-on to a solid wall, rotate away, then explode through your hips and throw the ball into the wall as hard as you can. It trains you to produce force quickly through rotation – just like a hook or a cross.
4. Push-ups and landmine presses
Push-ups build pushing strength and shoulder stability with nothing but bodyweight. Landmine presses – pressing one end of a barbell anchored in a corner – add a rotational, punch-like pattern. Both are kinder on the shoulders than heavy overhead pressing.
5. Rows and pull-ups
Boxers spend a lot of time pushing, so balance it out with pulling. Rows and pull-ups strengthen your upper back, improve posture and help keep your shoulders healthy, which matters when you’re throwing hundreds of punches a session.
6. Core anti-rotation work
Your core’s job in boxing is to transfer force and resist being twisted. Pallof presses, planks and dead bugs teach your trunk to stay stable under load, so less of your power leaks away and you stay solid when you get hit.
A simple twice-weekly plan
- Day A: deadlifts 3×5, push-ups 3×10–15, rows 3×10, Pallof press 3×10 each side.
- Day B: squats 3×6–8, medicine ball throws 4×5 each side, landmine press 3×8 each side, pull-ups or assisted pull-ups 3×6–8, plank 3×30–45 seconds.
Rest for 1–2 minutes between sets, and keep at least a day between strength sessions and your hardest boxing training.
Train smart
- Technique before load. Lift with perfect form before chasing heavier weights.
- Be explosive, not exhausted. For power, move the weight with intent and stop sets well before failure.
- Warm up properly and ask a coach if you’re unsure how to perform a lift.
Use the KBW weights facility
KBW has a fully equipped weights facility alongside our boxing gym, so you can build strength and skill under one roof. Our Anytime Gym membership is £25 a month, Adult Boxing membership (gym plus boxing classes) is £30 a month, and there’s no contract and no joining fee. Compare memberships or contact us for a tour.