9 Strength Training Exercises That'll Help Your Boxing Game

Since boxing is a full-body workout, trainer Melody Klitzke recommends exercising multiple muscle groups, including the core, glutes, and abductors. Strength training these areas will translate to quicker boxing moves and more powerful punches.

Kettlebell Swings

Klitzke says these work the core and glutes while also boosting cardio endurance.

- Feet shoulder-width apart, hips back, bell in front of you.

- Squat to grab bell with overhand grip.

- Squeeze glutes, thrust hips forward to swing bell.

Do 2 to 3 sets of 20.

Mountain Climbers

Trainer Jennifer Herrera says these build upper body and back strength along with lower body agility.

- Start in plank, hands under shoulders.

- Bring one knee to chest, then quickly alternate knees.

- Keep back long, abs pulled in.

Start with 30 seconds.

Front-To-Side Squats

Herrera says this traveling squat improves lower body strength and coordination.

- Lunge forward with right leg.

- Bring left leg to meet it. Squat.

- Step out with right leg, squat.

- Repeat forward and side squats 8x, right leg leading.

- Repeat on left.

Tricep Extensions

The arms are important to work for powerful punches, says trainer Daniel Richter.

- While standing, hold a light kettlebell or dumbbell behind your head, elbow bent.

- Engage tricep, extend elbow, lift weight above head.

- Lower, repeat.

Do 15 reps per arm, 2x.

Medicine Ball Slams

Klitzke recommends slams to build strength for quicker moves and more precise punches.

- Stand, feet hip-width.

- Squat, pick up ball in both hands.

- Lift ball overhead, weight in heels.

- Drive hips back, slam ball into floor.

Do 2 to 3 sets of 20.

Burpees

Klitzke says burpees strengthen the entire core and improve cardio.

- From standing, put hands on floor between feet.

- Jump feet back into plank.

- Optional push-up or 4 mountain climbers.

- Jump feet in to stand.

- Optional vertical jump or squat.

Repeat 3 to 5 times.

Bench Press

Richter says presses work the pecs and delts, which will give you more speed while boxing.

- Lie on a bench. Grab bar with overhand grip, arms wider than shoulders.

- Inhale, remove bar from rack, lower it to just above chest.

- Exhale, press bar up.

Do 3 sets of 5.

Push-Ups

Richter says this bodyweight exercise works the chest, back, and arms.

- Start in a high plank position.

- Lower all the way to floor, then push back up.

- Drop your knees for more support.

Do 3 sets of as many as you can using proper form.

Dumbbell Row

Richter recommends dumbbell rows to hit the tricep and back muscles.

- Lean forward with one hand on bench for support.

- Hold dumbbell in other hand.

- Row, pulling weight up against your side.

- Lower back down, repeat.

Do 10 reps, 3x.