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Shadow Boxing – By Thomas Inch
Thomas Inch has been referenced a few times on this blog. I’ve always enjoyed reading his material as I share many of his interests and ideas. Two examples include his interest in boxing and regular use of dumbbells.
An example of his boxing interest can be seen within the manual below.
The sport of boxing is mentioned several times throughout the text, but one area of particular interest begins on page 65. This section focuses on shadow boxing as an equipment free conditioning exercise. In describing shadow boxing, Inch states that it is:
“As good a method of getting fit and keeping so as can possibly be found…”
Shadow boxing (like bag work) is as intense as you make it. If you maintain a busy pace with fast punches in combination, it can be quite useful as a conditioning exercise. Coordination benefits are also experienced, particularly in the non-dominant side.
A basic routine of shadow boxing, jump rope, and calisthenics can be extremely effective as a general conditioner. Clearly, I wouldn’t limit yourself to such work, but it is useful to know equipment free conditioning options when the need arises.
To see Inch’s section on shadow boxing, refer to the link below:
4 Comments so far
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Excellent link. I am a big fan of shadow boxing. Like you said, if you train with intensity, shadow boxing can give be great for conditioning.
When he talks about Full Contraction, he says to leave as little tension in the muscles as possible until the last possible moment in a given movement. I find whether in a lift (one dumbel overhead lift, or performing wheel rollouts, that my entire body is under tension. Does anybody practice what inch was talking about? am I misunderstanding what he is saying?
Thanks
Danny
Tension will vary by exercise. For example, with a one arm rollout, the body is tense throughout the movement (out of necessity). This is different than performing a power based movement such as a push press (or when delivering a punch, which too was discussed by Inch). Even a strict press vs. a push press is considerably different.
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