Balazs Boxing Newsletter – March/April 2009

Proper technique is required to perform a powerful, effective punch. It is repetition and more repetition that is necessary to develop this crucial skill. For a primer on proper punches check out our Boxing Basics.For beginners, throwing wild punches at the heavy bag is a common occurrence. Not only does this haphazard style allow the boxer to become exhausted very quickly, it can cause injury. When working out with the heavy bag, you must always have a plan, stay on balance and throw effective clean punches.

• When punching, always bring back the arm to the starting position. Don’t keep it extended, or drop your hands on the way back
• Visualize punching ‘through’ the target, not at it
• Never hesitate. If you throw a bad punch, get back on balance quickly with another punch
• Finish most combinations with a jab, to get back into correct position
• Don’t ‘push’ your punches. Practice throwing quick sharp punches
• After landing a good combination, Step back, and move around the bag, before throwing your next series of punches

Punching imagery assists in ‘feeling’ the punch, producing a stronger, better-executed movement. Putting together punch combinations requires quick thinking, explosive power, overall elite physical conditioning and hours of training time.

Always consult your Physician before starting an exercise program.

During exercise, the knee joint is subjected to a lot of stress. Here are some tips on how maintain the health and durability of your knees.Some reasons your knees may hurt:

• Worn out shoes: A compressed mid-sole is not necessarily evident by just looking at the shoe. The outside may still be clean and sturdy, but you will feel a lack of springiness and therefore a lack of shock absorption. Also new blisters, joint pain, and/ or a worn heel may indicate that you need new shoes.
• Reduced flexibility: Such activities as cycling, skiing, skating, (ice & in-line) rely heavily on the quadriceps muscle. Tight quadriceps will lead to knee pain.
  Tip: Stand with your feet together. Bend one knee and hold at the ankle with the same side hand. Pull your heel towards your glutes and hold for 10 to 30 seconds. Repeat with the other leg. (Remember to hold the knees close together.)
• Too much, too fast, too hard and too soon: Such activities as downhill running and speed-work sprints can lead to knee pain. Always include the addition of new activities slowly into your training program, starting with once or twice per week, for a shorter duration and then adding more as you become stronger.
• Poor exercise execution of leg exercises: Ensure that you are performing exercises such as step-ups, squats and lunges correctly.
  Tip: Do not perform squats or lunges that are too deep. Steps should not be higher than the knee, step up keeping the knee in line with the foot. For more information on proper lunging technique, check out the May 2006 issue in the Newsletter archives.

It is important to build strength, flexibility, speed and coordination around the knee joint. Include in your overall weekly fitness regimen.

“I own a Balazs Pull Up Bar. It is the Non-adjustable, 48″ wide pull up bar. My question is how wide should I be gripping the bar for a wide grip pull up? I have researched this but have conflicting information, can you please give me any sound advice. I can grip the bar to its full width, but am unsure as to if this is producing the best results.”

Pull-ups using the overhand grip, (palms facing away from your body), emphasize development of your back muscles, especially the latissimus dorsi and teres major. Chin-ups with palms facing towards your body work and develop your biceps more and are considered easier.Basic Pull-Up: Grasp a sturdy bar with a firm overhand grip, the hands roughly shoulder width apart, arms straight and allow the body to hang from the bar. Pull upward until chest nearly touches the bar and chin is above the bar. Keep body straight throughout movement.Wide-Grip Pull-Ups: Emphasize upper and middle lats. Grip approximately twice shoulder width. Use lats to pull elbows downward toward ribcage.

Close-Grip Pull-Ups: Emphasize lower lats. Hands 6-8 inches apart. Maintain straight body position.

* Note: Keep legs bent with crossed feet or straight, but avoid touching the floor.

– Andy Dumas

Send your questions for Andy to info

Balazs Fitness introduces the Balazs 362 Medicine Ball Rack and Medicine Balls. Featuring 11-gauge steel construction, this rack holds six medicine balls of any size (2-16 lbs).Our premium leather medicine balls feature full stitching for optimal balance and durability. Perfect for home gyms or professional facilities.

Balazs fitness tips are endorsed by the World Boxing Council.