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How to Strength Train for Kickboxin

Learn how to strength train for kickboxing in this Howcast workout video featuring Work Train Fight founder Alberto Ortiz.


Now we're going to do some strength training exercises for kickboxing. We're going to start off with our dumbbells. Our first exercise is going to be a bicep curl with a shoulder press. It's going to look like this. Curl, press. The first thing I want to say about the bicep curl is to make sure your elbow is in front of your hip the whole time. So I'm curling. I'm not doing this. I'm not coming forward. It's not going behind me as I'm going down, okay? So I'm going to curl and press up. So I'm breathing in, breathe out. Down, down.

From here we're going to move on to the back of the arm, bring your tricep kick backs. You're going to bend over, work on your lower back, arch your back and stick out your chest the whole time. Elbow is going to be up the whole time. You're not changing this position, you're not losing your core, your posture. You're staying up maintaining this posture.

Now take a deep breath in and extend your hands back and hold. That's one. Breathe in, squeeze those biceps, breathe in and one more time breathe in. Both of these exercises are going to help you punch longer, punch stronger. The shoulder press is going to help you work on your technique in regards to turning your hands over. Bicep curl, obviously you want to have strong biceps and triceps and make sure they don't fade, on you as you kick box.

Next thing we're going to go over to the lower body. For that we're going to use our kettle bell. Our first exercise is going to be squats. Obviously, you need a good lower body in kickboxing. We're going to hold on to our kettle bell. Our feet are going to be slightly wider than shoulder width apart. Our weight is going to stay on our heel. Notice how my toes could come up off the floor. I'm going to stick out my chest, lower back stays arched the whole time. Good posture. and I'm going to drop my butt straight down. Breathing in and breathe out. Breathe in, breathe out. Now our goal is to try to do as many as we possible can. A few sets, three to four just to build some kind of endurance.

Next exercise we're going to do with the kettle bell is kettle bell swings, okay? This is going to be a little bit more in the posterior chain. So here the first thing I'm going to do, I'm going to put my feet just a little closer and I'm going to drop my chest, but making sure this is still arched. I do not want to see this, okay? This has to stay arched. Most of my bending is coming from the hips. So I'm taking my hips back and then squeezing my glutes forward, so I'm propelling this kettle bell forward using my hips. So it's going to look like this. Down.

If you compare this movement to our kickboxing drills, it's very similar to our knees and our front kicks, so really useful for kickboxing. Next tool we're going to use is our TRX, right here. We're going to do some chest and back, to help us push our punches out, pull our punches back in. So the first one is going to be the push.

I'm going to get here in the pushing position. My body stays straight the whole time. I'm not collapsing. When I come up it's not just my chest. Everything's going down together, breathing in. Everything comes up together. I'm staying on my toes the whole time. It's a straight line from my heel to the top of my head. Straight down, breath out. Breath in, breath out. So this is to help us with our punches, obviously making us stronger from the chest.

Now we're going to flip over. Body is completely straight leaning on the TRX, all the way back. Straight line from my heel to the top of my head, then right from here staying where we turn our fist like a punch, we're going to turn right back as we pull back. My trapz are staying down the whole time. Good posture. Over and down. Breathe out, breathe in, breathe out. Always giving me a quick little pause. Breathe in and hold, breathe in, breathe out. And those are some strength training exercises for kickboxing.

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