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Having flexible, strong wrists will decrease the risk of injury in boxing. Boxing beginners should avoid hitting the bag with their full power until they have bolstered their wrist strength. It is important to also use both wraps and gloves to stabilize wrists.","Do boxers have strong wrists?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"14fec03b-4001-49ad-8c06-cadf0fa1bebd","Your wrists are very intricate joints. To strengthen your wrists, you need a multi-faceted approach to target both the muscles and tendons. Wrist strengthening is accomplished with a combination of strength and resistance training, as well as flexibility exercises. Most of the most effective wrist strengthening exercises are familiar moves that are just slightly modified to target the wrists. Moves such as push-ups, side planks, and even burpees will build strength in the wrists just by being performed on the knuckles.","How do you strengthen weak wrists?",{"_uid":676,"answer":677,"question":678,"component":670},"3bf83ddd-5169-42e3-853f-00d263144879","Even seasoned fighters can risk injury. Boxers of all experience levels use a variety of targeted wrist exercises to avoid any mishaps. Basic knuckle push-ups, for example, safely mimic the impact of hitting a bag while strengthening the wrists. Over time, boxers will develop stronger fast-twitch muscle fibers throughout their wrists and arms that help stabilize the joints. This also increases their speed and punching power.","How do boxers strengthen their wrists?",{"_uid":680,"answer":681,"question":682,"component":670},"be994b40-36ad-40d4-87a3-f20baa85d42c","Boxers use many different training methods to achieve their personal best and strengthening the wrists is an extremely important element. Many of the most effective methods of wrist strengthening will also build overall strength as an added bonus. Common wrist strengthening exercises include: wrist curls, wrist rotations, knuckle push-ups, and chin ups.","What exercises strengthen your wrists?",{"_uid":684,"answer":685,"question":686,"component":670},"5d813b83-337d-40dd-b780-eb73f7b3ae80","While wrist exercises will help to strengthen your hands, grip exercises are also a great way to target the muscles and tendons from your wrists to the tips of your fingers.","How do I strengthen my wrists for punching?",{"_uid":688,"answer":689,"question":690,"component":670},"e8ba0e91-0fe2-42a8-82e0-30d7ef581c13","Yes! Boxing will make your wrists stronger, but only if done safely. As a boxer, you should incorporate additional wrist strengthening exercises in your routine to increase stability and power.","Does boxing make your wrists stronger?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":692,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":55,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":714,"_uid":715,"name":707,"photo":716,"component":719,"social_link_tiktok":7,"social_link_twitter":720,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":721,"social_link_linkedin":7,"social_link_instagram":722,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":717,"alt":707,"name":7,"focus":48,"title":707,"filename":718,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":731,"content":732},"doc",[733,741,762,766,770,775,779,785,799,804,808,812,817,833,837,842,846,892,897,901,907,932,937,963,968,994,999,1025,1030,1034,1038,1043,1047,1052,1056,1061,1064,1068,1073,1085,1090],{"type":734,"attrs":735,"content":737},"heading",{"level":736},2,[738],{"text":739,"type":740},"Why Is Wrist Strength Training Important?","text",{"type":742,"content":743},"paragraph",[744,746,752,760],{"text":745,"type":740},"If you want to train like a boxer, prepare to do more than just hit the bag ",{"text":747,"type":740,"marks":748}," ",[749],{"type":750,"attrs":751},"styled",{"class":7},{"text":753,"type":740,"marks":754},"(How To Train Like Boxer - Beginner’s Guide)",[755],{"type":756,"attrs":757},"link",{"href":758,"uuid":48,"anchor":48,"target":759,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide","_blank",{"text":761,"type":740},".",{"type":742,"content":763},[764],{"text":765,"type":740},"Having flexible, strong wrists will decrease the risk of injury in boxing. Boxing beginners should avoid hitting the bag with their full power until they have bolstered their wrist strength. It is important also to use both wraps and gloves to stabilize wrists during wrist training.",{"type":742,"content":767},[768],{"text":769,"type":740},"You can increase the power of your punches as your wrists become more conditioned to handle the impact.",{"type":734,"attrs":771,"content":772},{"level":736},[773],{"text":774,"type":740},"How to Strengthen Wrists for Boxing?",{"type":742,"content":776},[777],{"text":778,"type":740},"Your wrists are very intricate joints. To strengthen your wrists, you need a multi-faceted approach to target both the muscles and tendons. Wrist strengthening and wrist training are accomplished with a combination of strength and resistance training, as well as flexibility exercises.",{"type":742,"content":780},[781,783],{"text":782,"type":740},"Most wrist strengthening exercises are familiar moves that are just slightly modified to target the wrists. Moves such as push-ups, side planks, and even burpees will build strength in the wrists just by being performed on the knuckles.",{"type":784},"hard_break",{"type":786,"attrs":787},"blok",{"id":788,"body":789},"fa5386f9-4a18-4a26-a9bc-2320e371fae7",[790],{"_uid":791,"link":792,"image":794,"title":796,"component":798},"i-700dce23-68a3-43e1-8707-d51c258b29a8",{"id":7,"url":793,"linktype":13,"fieldtype":14,"cached_url":793},"https://youtu.be/uqUt_VzXOpw",{"id":795,"alt":796,"name":7,"focus":48,"title":796,"filename":797,"copyright":7,"fieldtype":50},3350290,"Wrist Strengthening Workout | Boxing Training","https://a.storyblok.com/f/115220/1244x700/a2d3658204/how-to-strengthen-your-wrists-for-boxing-youtube_video.jpg","image_video_link",{"type":734,"attrs":800,"content":801},{"level":736},[802],{"text":803,"type":740},"How to Build Wrist Strength?",{"type":742,"content":805},[806],{"text":807,"type":740},"Even seasoned fighters can risk injury. Boxers of all experience levels use a variety of targeted wrist training exercises to avoid any mishaps. Basic knuckle push-ups, for example, safely mimic the impact of hitting a punching bag while strengthening the wrists.",{"type":742,"content":809},[810],{"text":811,"type":740},"Over time, boxers will develop stronger fast-twitch muscle fibers throughout their wrists and arms that help stabilize the joints. This also increases their speed and punching power.",{"type":734,"attrs":813,"content":814},{"level":736},[815],{"text":816,"type":740},"What Exercises Strengthen Your Wrists?",{"type":742,"content":818},[819,821,825,831],{"text":820,"type":740},"Boxers use many different wrist training methods to achieve their personal best and strengthening the wrists is an extremely important element ",{"text":747,"type":740,"marks":822},[823],{"type":750,"attrs":824},{"class":7},{"text":826,"type":740,"marks":827},"(How Boxers Train For a Fight)",[828],{"type":756,"attrs":829},{"href":830,"uuid":48,"anchor":48,"target":759,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-train-for-a-fight",{"text":832,"type":740},". Many of the most effective methods of wrist strengthening will also build overall strength as an added bonus.",{"type":742,"content":834},[835],{"text":836,"type":740},"Common wrist training and strengthening exercises include wrist curls, wrist rotations, knuckle push-ups, and chin-ups.",{"type":734,"attrs":838,"content":839},{"level":736},[840],{"text":841,"type":740},"Flexion and Extension Exercises",{"type":742,"content":843},[844],{"text":845,"type":740},"This is a wrist-focused approach to improving elasticity by stretching the tendons.",{"type":847,"content":848},"bullet_list",[849,856,862,868,874,880,886],{"type":850,"content":851},"list_item",[852],{"type":742,"content":853},[854],{"text":855,"type":740},"Lay your arm on a table while positioning your palm upright just off the edge",{"type":850,"content":857},[858],{"type":742,"content":859},[860],{"text":861,"type":740},"Use your other hand to gently bend your wrist down until you feel a good stretch",{"type":850,"content":863},[864],{"type":742,"content":865},[866],{"text":867,"type":740},"Hold for 5-10 seconds",{"type":850,"content":869},[870],{"type":742,"content":871},[872],{"text":873,"type":740},"Release and return your wrist to a straight position",{"type":850,"content":875},[876],{"type":742,"content":877},[878],{"text":879,"type":740},"Bend your wrist up this time and hold for another 5-10 seconds",{"type":850,"content":881},[882],{"type":742,"content":883},[884],{"text":885,"type":740},"Repeat 20 times",{"type":850,"content":887},[888],{"type":742,"content":889},[890],{"text":891,"type":740},"Switch hands and repeat the exercise",{"type":734,"attrs":893,"content":894},{"level":736},[895],{"text":896,"type":740},"Strength and Resistance Exercises",{"type":742,"content":898},[899],{"text":900,"type":740},"Using weights (dumbbells or your body weight) and resistance will help build strength when wrist training. Try these four (4) strength training exercises in addition to stretching to increase wrist strength:",{"type":734,"attrs":902,"content":904},{"level":903},3,[905],{"text":906,"type":740},"1. Wrist Curls",{"type":847,"content":908},[909,914,920,926],{"type":850,"content":910},[911],{"type":742,"content":912},[913],{"text":855,"type":740},{"type":850,"content":915},[916],{"type":742,"content":917},[918],{"text":919,"type":740},"Hold a very lightweight (1 or 2 lbs. to start)",{"type":850,"content":921},[922],{"type":742,"content":923},[924],{"text":925,"type":740},"Curl your wrist upwards and lower it back to starting position",{"type":850,"content":927},[928],{"type":742,"content":929},[930],{"text":931,"type":740},"Repeat 10 times for each wrist",{"type":734,"attrs":933,"content":934},{"level":903},[935],{"text":936,"type":740},"2. Knuckle Push-ups",{"type":847,"content":938},[939,945,951,957],{"type":850,"content":940},[941],{"type":742,"content":942},[943],{"text":944,"type":740},"Use a mat or towel to cushion your knuckles",{"type":850,"content":946},[947],{"type":742,"content":948},[949],{"text":950,"type":740},"Assume a push-up position with your legs outstretched balanced on your toes (or rest on your knees for a modified push-up)",{"type":850,"content":952},[953],{"type":742,"content":954},[955],{"text":956,"type":740},"Make a loose fist with both of your hands, supporting your upper body on your knuckles instead of your palms",{"type":850,"content":958},[959],{"type":742,"content":960},[961],{"text":962,"type":740},"Complete 10-20 push-ups",{"type":734,"attrs":964,"content":965},{"level":903},[966],{"text":967,"type":740},"3. Wrist Rotations",{"type":847,"content":969},[970,976,982,988],{"type":850,"content":971},[972],{"type":742,"content":973},[974],{"text":975,"type":740},"Stand or sit with your arms bent at the elbow 90 degrees in front of your body",{"type":850,"content":977},[978],{"type":742,"content":979},[980],{"text":981,"type":740},"Start with your palms facing inward",{"type":850,"content":983},[984],{"type":742,"content":985},[986],{"text":987,"type":740},"Hold light weights or a resistance band with both hands",{"type":850,"content":989},[990],{"type":742,"content":991},[992],{"text":993,"type":740},"Slowly rotate your wrists outward and inward for 10 repetitions",{"type":734,"attrs":995,"content":996},{"level":903},[997],{"text":998,"type":740},"4. Chin-ups",{"type":847,"content":1000},[1001,1007,1013,1019],{"type":850,"content":1002},[1003],{"type":742,"content":1004},[1005],{"text":1006,"type":740},"Using a chin-up bar, grab the bar with your palms facing toward you",{"type":850,"content":1008},[1009],{"type":742,"content":1010},[1011],{"text":1012,"type":740},"Using only your full arm strength, pull your body weight as far up as you can",{"type":850,"content":1014},[1015],{"type":742,"content":1016},[1017],{"text":1018,"type":740},"Slowly release down until your arms are fully extended",{"type":850,"content":1020},[1021],{"type":742,"content":1022},[1023],{"text":1024,"type":740},"Repeat 10-20 times",{"type":734,"attrs":1026,"content":1027},{"level":736},[1028],{"text":1029,"type":740},"How Do I Strengthen My Hands For Punching?",{"type":742,"content":1031},[1032],{"text":1033,"type":740},"While wrist training exercises will help to strengthen your hands, grip exercises are also a great way to target the muscles and tendons from your wrists to the tips of your fingers.",{"type":742,"content":1035},[1036],{"text":1037,"type":740},"Try these two (2) moves to increase hand and grip strength:",{"type":734,"attrs":1039,"content":1040},{"level":903},[1041],{"text":1042,"type":740},"1. Squeeze Ball Exercises",{"type":742,"content":1044},[1045],{"text":1046,"type":740},"You can strengthen your grip easily using a tennis ball or similar size ball. Simply practice gripping it, squeezing tight, and releasing the ball for 20 repetitions with each hand.",{"type":734,"attrs":1048,"content":1049},{"level":903},[1050],{"text":1051,"type":740},"2. Kettlebell Exercises",{"type":742,"content":1053},[1054],{"text":1055,"type":740},"Kettlebells are a great tool for enhancing grip, working the forearms, wrists, and hands. Use lightweight kettlebells instead of dumbbells to work on your wrist curls or wrist rotations for an added challenge.",{"type":734,"attrs":1057,"content":1058},{"level":736},[1059],{"text":1060,"type":740},"Does Boxing Make Your Wrists Stronger?",{"type":742,"content":1062},[1063],{"text":689,"type":740},{"type":742,"content":1065},[1066],{"text":1067,"type":740},"Wrist strengthening for boxing is important to prevent injury, improve accuracy, and increase power. Adding a few simple exercises to your boxing workout will increase wrist strength and flexibility, helping your boxing training!",{"type":734,"attrs":1069,"content":1070},{"level":736},[1071],{"text":1072,"type":740},"Train Like a Fighter",{"type":742,"content":1074},[1075,1077,1083],{"text":1076,"type":740},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1078,"type":740,"marks":1079},"FightCamp",[1080],{"type":756,"attrs":1081},{"href":1082,"uuid":48,"anchor":48,"target":759,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1084,"type":740}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"type":734,"attrs":1086,"content":1087},{"level":903},[1088],{"text":1089,"type":740},"Related Articles",{"type":742,"content":1091},[1092,1098,1099,1105,1106,1112,1113,1119,1120,1126,1127,1133,1134],{"text":1093,"type":740,"marks":1094},"How To Condition Your Hands For Boxing: Boxer's Hand Exercises",[1095],{"type":756,"attrs":1096},{"href":1097,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-condition-your-hands-for-boxing-boxers-hand-exercises",{"type":784},{"text":1100,"type":740,"marks":1101},"How To Protect Your Hands While Boxing: Boxer's Hand Care",[1102],{"type":756,"attrs":1103},{"href":1104,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"type":784},{"text":1107,"type":740,"marks":1108},"Best Punching (Heavy) Bag Boxing Gloves",[1109],{"type":756,"attrs":1110},{"href":1111,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"type":784},{"text":1114,"type":740,"marks":1115},"How To Use Boxing Hand Wraps: For Beginners",[1116],{"type":756,"attrs":1117},{"href":1118,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"type":784},{"text":1121,"type":740,"marks":1122},"9 BEST Upper Body Mobility Stretches For Peak Performance",[1123],{"type":756,"attrs":1124},{"href":1125,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/9-best-upper-body-mobility-stretches-for-peak-performance",{"type":784},{"text":1128,"type":740,"marks":1129},"Why You Should Start Training With a Punching Bag",[1130],{"type":756,"attrs":1131},{"href":1132,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-training-with-a-punching-bag",{"type":784},{"text":1135,"type":740,"marks":1136},"30-Minute At-Home Boxing Workout For Beginners",[1137],{"type":756,"attrs":1138},{"href":1139,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-at-home-boxing-workout-for-beginners",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1141,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1146,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1147,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1142,"component":118,"meta_info":1143,"meta_title":7,"block_image":1144,"cover_image":1145,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-07-14 00:00","article",{"_uid":1151,"title":1152,"plugin":43,"description":1153},"7dda56be-91be-4158-a562-722c7a7c00af","How To Strengthen Wrists For Boxing | FightCamp","Learn how to strengthen your wrists for boxing at FightCamp. Add these wrist strengthening exercises to your training to achieve a more powerful punch.",{"id":1155,"alt":1156,"name":7,"focus":48,"title":1156,"filename":1157,"copyright":7,"fieldtype":50},3350273,"FightCamp - How To Strengthen Wrists For Boxing ","https://a.storyblok.com/f/115220/2400x990/cc38593775/how-to-strengthen-your-wrists-for-boxing.jpg","Every boxer needs to keep their wrists strong and flexible. Add these wrist exercises to your training to help avoid injury and achieve a more powerful punch.",[],[],"how-to-strengthen-your-wrists-for-boxing","blogs/how-to-strengthen-your-wrists-for-boxing",-550,[],60887917,"e8438740-f7e5-4442-b016-511b0fb7d25f","2021-07-14T09:47:00.000Z","training/{{story.slug}}",[],["Reactive",1171],[1172,1414,1759,1936,2220,2448],{"name":1173,"created_at":1174,"published_at":1175,"updated_at":1176,"id":1177,"uuid":1178,"content":1179,"slug":1406,"full_slug":1407,"sort_by_date":48,"position":1408,"tag_list":1409,"is_startpage":9,"parent_id":1165,"meta_data":48,"group_id":1411,"first_published_at":1412,"release_id":48,"lang":60,"path":1168,"alternates":1413,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1180,"faqs":1181,"title":1173,"topic":1190,"author":1205,"content":1206,"category":1387,"schedule":1395,"component":1149,"meta_info":1396,"cover_image":1400,"description":1404,"contributors":1405},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1182,1186],{"_uid":1183,"answer":1184,"question":1185,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1187,"answer":1188,"question":1189,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1191,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1203,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1192,"component":39,"meta_info":1200,"block_image":1201,"cover_image":1202,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1193,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1198,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1199,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1194,"component":118,"meta_info":1195,"meta_title":7,"block_image":1196,"cover_image":1197,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":731,"content":1207},[1208,1213,1217,1222,1226,1231,1235,1261,1266,1270,1275,1279,1284,1288,1293,1306,1311,1324,1329,1333,1338,1342,1347,1351,1356,1360,1365,1369,1374],{"type":734,"attrs":1209,"content":1210},{"level":736},[1211],{"text":1212,"type":740},"Staying Safe While Exercising in the Cold",{"type":742,"content":1214},[1215],{"text":1216,"type":740},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":734,"attrs":1218,"content":1219},{"level":903},[1220],{"text":1221,"type":740},"Watch the Windchill",{"type":742,"content":1223},[1224],{"text":1225,"type":740},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":734,"attrs":1227,"content":1228},{"level":903},[1229],{"text":1230,"type":740},"Protect Your Extremities",{"type":742,"content":1232},[1233],{"text":1234,"type":740},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":847,"content":1236},[1237,1243,1249,1255],{"type":850,"content":1238},[1239],{"type":742,"content":1240},[1241],{"text":1242,"type":740},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":850,"content":1244},[1245],{"type":742,"content":1246},[1247],{"text":1248,"type":740},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":850,"content":1250},[1251],{"type":742,"content":1252},[1253],{"text":1254,"type":740},"Wear a hat or headband that covers your ears",{"type":850,"content":1256},[1257],{"type":742,"content":1258},[1259],{"text":1260,"type":740},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":734,"attrs":1262,"content":1263},{"level":903},[1264],{"text":1265,"type":740},"Wear Layers",{"type":742,"content":1267},[1268],{"text":1269,"type":740},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":734,"attrs":1271,"content":1272},{"level":903},[1273],{"text":1274,"type":740},"Don’t Forget Sunscreen",{"type":742,"content":1276},[1277],{"text":1278,"type":740},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":734,"attrs":1280,"content":1281},{"level":736},[1282],{"text":1283,"type":740},"Getting Motivated to Workout in the Cold ",{"type":742,"content":1285},[1286],{"text":1287,"type":740},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":734,"attrs":1289,"content":1290},{"level":903},[1291],{"text":1292,"type":740},"Invest in New Activewear",{"type":742,"content":1294},[1295,1297,1304],{"text":1296,"type":740},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1298,"type":740,"marks":1299},"new workout gear",[1300],{"type":756,"attrs":1301},{"href":1302,"uuid":48,"anchor":48,"custom":1303,"target":759,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1305,"type":740}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":734,"attrs":1307,"content":1308},{"level":903},[1309],{"text":1310,"type":740},"Find a Workout Buddy",{"type":742,"content":1312},[1313,1315,1322],{"text":1314,"type":740},"Accountability! Accountability! Accountability! Finding a ",{"text":1316,"type":740,"marks":1317},"workout buddy",[1318],{"type":756,"attrs":1319},{"href":1320,"uuid":48,"anchor":48,"custom":1321,"target":759,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1323,"type":740}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":734,"attrs":1325,"content":1326},{"level":903},[1327],{"text":1328,"type":740},"Benefits of Working Out in the Cold",{"type":742,"content":1330},[1331],{"text":1332,"type":740},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":734,"attrs":1334,"content":1335},{"level":903},[1336],{"text":1337,"type":740},"Combat Seasonal Affective Disorder",{"type":742,"content":1339},[1340],{"text":1341,"type":740},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":734,"attrs":1343,"content":1344},{"level":903},[1345],{"text":1346,"type":740},"Boost Your Immune System",{"type":742,"content":1348},[1349],{"text":1350,"type":740},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":734,"attrs":1352,"content":1353},{"level":903},[1354],{"text":1355,"type":740},"Diverse Training Options",{"type":742,"content":1357},[1358],{"text":1359,"type":740},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":734,"attrs":1361,"content":1362},{"level":903},[1363],{"text":1364,"type":740},"Burn More Calories",{"type":742,"content":1366},[1367],{"text":1368,"type":740},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":734,"attrs":1370,"content":1371},{"level":736},[1372],{"text":1373,"type":740},"Train Like a Fighter in the Cold",{"type":742,"content":1375},[1376,1378,1385],{"text":1377,"type":740},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1078,"type":740,"marks":1379},[1380,1383],{"type":756,"attrs":1381},{"href":1082,"uuid":48,"anchor":48,"custom":1382,"target":759,"linktype":13},{},{"type":1384},"underline",{"text":1386,"type":740}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1388,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1393,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1394,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1389,"component":118,"meta_info":1390,"meta_title":7,"block_image":1391,"cover_image":1392,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1397,"title":1398,"plugin":43,"description":1399},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1401,"alt":1402,"name":7,"focus":7,"title":1402,"filename":1403,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1410],"featured","dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1415,"created_at":1416,"published_at":1417,"updated_at":1418,"id":1419,"uuid":1420,"content":1421,"slug":1753,"full_slug":1754,"sort_by_date":48,"position":1755,"tag_list":1756,"is_startpage":9,"parent_id":1165,"meta_data":48,"group_id":1757,"first_published_at":1417,"release_id":48,"lang":60,"path":1168,"alternates":1758,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1422,"faqs":1423,"title":1415,"topic":1472,"author":1487,"content":1488,"category":1736,"schedule":1744,"component":1149,"meta_info":1745,"cover_image":1749,"description":1748,"contributors":1752},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1424,1428,1432,1436,1440,1444,1448,1452,1456,1460,1464,1468],{"_uid":1425,"answer":1426,"question":1427,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1429,"answer":1430,"question":1431,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1433,"answer":1434,"question":1435,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1437,"answer":1438,"question":1439,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1441,"answer":1442,"question":1443,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1445,"answer":1446,"question":1447,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1449,"answer":1450,"question":1451,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1453,"answer":1454,"question":1455,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1457,"answer":1458,"question":1459,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1461,"answer":1462,"question":1463,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1465,"answer":1466,"question":1467,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1469,"answer":1470,"question":1471,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1473,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1485,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1486,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1474,"component":39,"meta_info":1482,"block_image":1483,"cover_image":1484,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1475,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1480,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1481,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1476,"component":118,"meta_info":1477,"meta_title":7,"block_image":1478,"cover_image":1479,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":731,"content":1489},[1490,1510,1522,1534,1539,1543,1556,1560,1574,1578,1583,1586,1590,1601,1613,1617,1620,1625,1636,1648,1652,1655,1660,1671,1675,1679,1683,1686,1691,1702,1706,1710,1714,1719,1723,1732],{"type":742,"content":1491},[1492,1494,1500,1502,1508],{"text":1493,"type":740},"Out of the ",{"text":1495,"type":740,"marks":1496},"six (6) basic punches",[1497],{"type":756,"attrs":1498},{"href":1499,"uuid":48,"anchor":48,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1501,"type":740}," in boxing, punch number one is the ",{"text":1503,"type":740,"marks":1504},"jab",[1505],{"type":756,"attrs":1506},{"href":1507,"uuid":48,"anchor":48,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1509,"type":740},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":742,"content":1511},[1512,1514,1520],{"text":1513,"type":740},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1515,"type":740,"marks":1516},"Coach PJ",[1517],{"type":756,"attrs":1518},{"href":1519,"uuid":48,"anchor":48,"target":759,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1521,"type":740}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":786,"attrs":1523},{"id":1524,"body":1525},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1526],{"_uid":1527,"link":1528,"image":1530,"title":1532,"component":798},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1529,"linktype":13,"fieldtype":14,"cached_url":1529},"https://youtu.be/JM-8c3EqwZg",{"id":1531,"alt":1532,"name":7,"focus":48,"title":1532,"filename":1533,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":734,"attrs":1535,"content":1536},{"level":736},[1537],{"text":1538,"type":740},"5 Most Common Jab Mistakes",{"type":734,"attrs":1540,"content":1541},{"level":903},[1542],{"text":1435,"type":740},{"type":786,"attrs":1544},{"id":1524,"body":1545},[1546],{"url":1547,"_uid":1549,"image":1550,"component":1554,"copyright_details":1555},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1551,"alt":1552,"name":7,"focus":48,"title":1552,"filename":1553,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png","content_image",[],{"type":742,"content":1557},[1558],{"text":1559,"type":740},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":847,"content":1561},[1562,1568],{"type":850,"content":1563},[1564],{"type":742,"content":1565},[1566],{"text":1567,"type":740},"While extending the arm to punch",{"type":850,"content":1569},[1570],{"type":742,"content":1571},[1572],{"text":1573,"type":740},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":742,"content":1575},[1576],{"text":1577,"type":740},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":734,"attrs":1579,"content":1580},{"level":903},[1581],{"text":1582,"type":740},"How To Fix It:",{"type":742,"content":1584},[1585],{"text":1438,"type":740},{"type":734,"attrs":1587,"content":1588},{"level":903},[1589],{"text":1443,"type":740},{"type":786,"attrs":1591},{"id":1524,"body":1592},[1593],{"url":1594,"_uid":1595,"image":1596,"component":1554,"copyright_details":1600},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1597,"alt":1598,"name":7,"focus":48,"title":1598,"filename":1599,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":742,"content":1602},[1603,1605,1611],{"text":1604,"type":740},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1606,"type":740,"marks":1607},"hook",[1608],{"type":756,"attrs":1609},{"href":1610,"uuid":48,"anchor":48,"target":759,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1612,"type":740}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":734,"attrs":1614,"content":1615},{"level":903},[1616],{"text":1582,"type":740},{"type":742,"content":1618},[1619],{"text":1446,"type":740},{"type":734,"attrs":1621,"content":1622},{"level":903},[1623],{"text":1624,"type":740},"3. Pushing the Jab",{"type":786,"attrs":1626},{"id":1524,"body":1627},[1628],{"url":1629,"_uid":1630,"image":1631,"component":1554,"copyright_details":1635},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1632,"alt":1633,"name":7,"focus":48,"title":1633,"filename":1634,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":742,"content":1637},[1638,1640,1646],{"text":1639,"type":740},"“Pushing the jab” means leaning into the punch. In your ",{"text":1641,"type":740,"marks":1642},"boxing stance",[1643],{"type":756,"attrs":1644},{"href":1645,"uuid":48,"anchor":48,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1647,"type":740},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":734,"attrs":1649,"content":1650},{"level":903},[1651],{"text":1582,"type":740},{"type":742,"content":1653},[1654],{"text":1454,"type":740},{"type":734,"attrs":1656,"content":1657},{"level":903},[1658],{"text":1659,"type":740},"4. Flaring Your Elbows",{"type":786,"attrs":1661},{"id":1524,"body":1662},[1663],{"url":1664,"_uid":1665,"image":1666,"component":1554,"copyright_details":1670},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1667,"alt":1668,"name":7,"focus":48,"title":1668,"filename":1669,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":742,"content":1672},[1673],{"text":1674,"type":740},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":742,"content":1676},[1677],{"text":1678,"type":740},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":734,"attrs":1680,"content":1681},{"level":903},[1682],{"text":1582,"type":740},{"type":742,"content":1684},[1685],{"text":1462,"type":740},{"type":734,"attrs":1687,"content":1688},{"level":903},[1689],{"text":1690,"type":740},"5. Not Jabbing Enough",{"type":786,"attrs":1692},{"id":1524,"body":1693},[1694],{"url":1695,"_uid":1696,"image":1697,"component":1554,"copyright_details":1701},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1698,"alt":1699,"name":7,"focus":48,"title":1699,"filename":1700,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":742,"content":1703},[1704],{"text":1705,"type":740},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":734,"attrs":1707,"content":1708},{"level":903},[1709],{"text":1582,"type":740},{"type":742,"content":1711},[1712],{"text":1713,"type":740},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":734,"attrs":1715,"content":1716},{"level":736},[1717],{"text":1718,"type":740},"Keep On Jabbing",{"type":742,"content":1720},[1721],{"text":1722,"type":740},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":742,"content":1724},[1725,1726,1730],{"text":1076,"type":740},{"text":1078,"type":740,"marks":1727},[1728],{"type":756,"attrs":1729},{"href":1082,"uuid":48,"anchor":48,"target":759,"linktype":13},{"text":1731,"type":740}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":742,"content":1733},[1734],{"text":1735,"type":740},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1737,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1742,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1738,"component":118,"meta_info":1739,"meta_title":7,"block_image":1740,"cover_image":1741,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1746,"title":1747,"plugin":43,"description":1748},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1750,"alt":1415,"name":7,"focus":48,"title":1415,"filename":1751,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1410],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1760,"created_at":1761,"published_at":1762,"updated_at":1763,"id":1764,"uuid":1765,"content":1766,"slug":1930,"full_slug":1931,"sort_by_date":48,"position":1932,"tag_list":1933,"is_startpage":9,"parent_id":1165,"meta_data":48,"group_id":1934,"first_published_at":1762,"release_id":48,"lang":60,"path":1168,"alternates":1935,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1767,"faqs":1768,"title":1760,"topic":1785,"author":1800,"content":1801,"category":1911,"schedule":1919,"component":1149,"meta_info":1920,"cover_image":1924,"description":1928,"contributors":1929},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1769,1773,1777,1781],{"_uid":1770,"answer":1771,"question":1772,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1774,"answer":1775,"question":1776,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1778,"answer":1779,"question":1780,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1782,"answer":1783,"question":1784,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1786,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1798,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1799,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1787,"component":39,"meta_info":1795,"block_image":1796,"cover_image":1797,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1788,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1793,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1789,"component":118,"meta_info":1790,"meta_title":7,"block_image":1791,"cover_image":1792,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":731,"content":1802},[1803,1807,1812,1832,1837,1841,1846,1849,1854,1866,1871,1884,1889,1893,1897,1907],{"type":742,"content":1804},[1805],{"text":1806,"type":740},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":734,"attrs":1808,"content":1809},{"level":736},[1810],{"text":1811,"type":740},"Practice, Practice, Practice",{"type":742,"content":1813},[1814,1816,1821,1823,1830],{"text":1815,"type":740},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1817,"type":740,"marks":1818},"always",[1819],{"type":1820},"italic",{"text":1822,"type":740}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1824,"type":740,"marks":1825},"mirror",[1826],{"type":756,"attrs":1827},{"href":1828,"uuid":48,"anchor":48,"custom":1829,"target":759,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1831,"type":740}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":734,"attrs":1833,"content":1834},{"level":903},[1835],{"text":1836,"type":740},"Shoulder Touch Drill",{"type":742,"content":1838},[1839],{"text":1840,"type":740},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":734,"attrs":1842,"content":1843},{"level":903},[1844],{"text":1845,"type":740},"Cobra Bag",{"type":742,"content":1847},[1848],{"text":1775,"type":740},{"type":734,"attrs":1850,"content":1851},{"level":903},[1852],{"text":1853,"type":740},"Sparring",{"type":742,"content":1855},[1856,1858,1864],{"text":1857,"type":740},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1853,"type":740,"marks":1859},[1860],{"type":756,"attrs":1861},{"href":1862,"uuid":48,"anchor":48,"custom":1863,"target":759,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1865,"type":740}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":734,"attrs":1867,"content":1868},{"level":903},[1869],{"text":1870,"type":740},"“Free flow” mitt work",{"type":742,"content":1872},[1873,1875,1882],{"text":1874,"type":740},"Free flow ",{"text":1876,"type":740,"marks":1877},"mitt work",[1878],{"type":756,"attrs":1879},{"href":1880,"uuid":48,"anchor":48,"custom":1881,"target":759,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1883,"type":740}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":734,"attrs":1885,"content":1886},{"level":903},[1887],{"text":1888,"type":740},"Think Fast",{"type":742,"content":1890},[1891],{"text":1892,"type":740},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":734,"attrs":1894,"content":1895},{"level":736},[1896],{"text":1072,"type":740},{"type":742,"content":1898},[1899,1900,1905],{"text":1076,"type":740},{"text":1078,"type":740,"marks":1901},[1902],{"type":756,"attrs":1903},{"href":1082,"uuid":48,"anchor":48,"custom":1904,"target":759,"linktype":13},{},{"text":1906,"type":740}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":742,"content":1908},[1909],{"text":1910,"type":740},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1912,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1917,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1918,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1913,"component":118,"meta_info":1914,"meta_title":7,"block_image":1915,"cover_image":1916,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1921,"title":1922,"plugin":43,"description":1923},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1925,"alt":1926,"name":7,"focus":7,"title":1926,"filename":1927,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1410],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1937,"created_at":1938,"published_at":1939,"updated_at":1940,"id":1941,"uuid":1942,"content":1943,"slug":2213,"full_slug":2214,"sort_by_date":48,"position":2215,"tag_list":2216,"is_startpage":9,"parent_id":1165,"meta_data":48,"group_id":2217,"first_published_at":2218,"release_id":48,"lang":60,"path":1168,"alternates":2219,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1944,"faqs":1945,"title":1937,"topic":1962,"author":1800,"content":1977,"category":2194,"schedule":2202,"component":1149,"meta_info":2203,"cover_image":2207,"description":2211,"contributors":2212},"0970fa5a-5687-49ba-9c33-b7285372264c",[1946,1950,1954,1958],{"_uid":1947,"answer":1948,"question":1949,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1951,"answer":1952,"question":1953,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1955,"answer":1956,"question":1957,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1959,"answer":1960,"question":1961,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1963,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1975,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1976,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1964,"component":39,"meta_info":1972,"block_image":1973,"cover_image":1974,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1965,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1970,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1971,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1966,"component":118,"meta_info":1967,"meta_title":7,"block_image":1968,"cover_image":1969,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":1978},[1979,1984,2003,2008,2013,2017,2049,2053,2058,2068,2088,2092,2097,2101,2127,2131,2157,2161,2166,2178,2182,2191],{"type":734,"attrs":1980,"content":1981},{"level":736},[1982],{"text":1983,"type":740},"How to Get Better Head Movement in Boxing",{"type":742,"content":1985},[1986,1988,1995,1997,2001],{"text":1987,"type":740},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1989,"type":740,"marks":1990},"movements",[1991],{"type":756,"attrs":1992},{"href":1993,"uuid":48,"anchor":48,"custom":1994,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1996,"type":740}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1998,"type":740,"marks":1999},"employ",[2000],{"type":1820},{"text":2002,"type":740}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":734,"attrs":2004,"content":2005},{"level":736},[2006],{"text":2007,"type":740},"3 Boxing Head Movement Drills",{"type":734,"attrs":2009,"content":2010},{"level":903},[2011],{"text":2012,"type":740},"The 5 Point Pivot Drill",{"type":742,"content":2014},[2015],{"text":2016,"type":740},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":847,"content":2018},[2019,2025,2031,2037,2043],{"type":850,"content":2020},[2021],{"type":742,"content":2022},[2023],{"text":2024,"type":740},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":850,"content":2026},[2027],{"type":742,"content":2028},[2029],{"text":2030,"type":740},"Weave under to the other side (to avoid hooks)",{"type":850,"content":2032},[2033],{"type":742,"content":2034},[2035],{"text":2036,"type":740},"Pull back/sway (good for avoiding uppercuts)",{"type":850,"content":2038},[2039],{"type":742,"content":2040},[2041],{"text":2042,"type":740},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":850,"content":2044},[2045],{"type":742,"content":2046},[2047],{"text":2048,"type":740},"Throw a punch (it's important that defense and offense are fluid) ",{"type":742,"content":2050},[2051],{"text":2052,"type":740},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":734,"attrs":2054,"content":2055},{"level":903},[2056],{"text":2057,"type":740},"Frame and Shoot Drill",{"type":742,"content":2059},[2060,2062,2066],{"text":2061,"type":740},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2063,"type":740,"marks":2064},"will",[2065],{"type":1820},{"text":2067,"type":740}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":847,"content":2069},[2070,2076,2082],{"type":850,"content":2071},[2072],{"type":742,"content":2073},[2074],{"text":2075,"type":740},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":850,"content":2077},[2078],{"type":742,"content":2079},[2080],{"text":2081,"type":740},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":850,"content":2083},[2084],{"type":742,"content":2085},[2086],{"text":2087,"type":740},"Once you know what feels best, throw a punch from that position. ",{"type":742,"content":2089},[2090],{"text":2091,"type":740},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":734,"attrs":2093,"content":2094},{"level":903},[2095],{"text":2096,"type":740},"The Line Drill",{"type":742,"content":2098},[2099],{"text":2100,"type":740},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":847,"content":2102},[2103,2109,2115,2121],{"type":850,"content":2104},[2105],{"type":742,"content":2106},[2107],{"text":2108,"type":740},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":850,"content":2110},[2111],{"type":742,"content":2112},[2113],{"text":2114,"type":740}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":850,"content":2116},[2117],{"type":742,"content":2118},[2119],{"text":2120,"type":740},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":850,"content":2122},[2123],{"type":742,"content":2124},[2125],{"text":2126,"type":740},"Repeat step 1",{"type":742,"content":2128},[2129],{"text":2130,"type":740},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":847,"content":2132},[2133,2139,2145,2151],{"type":850,"content":2134},[2135],{"type":742,"content":2136},[2137],{"text":2138,"type":740},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":850,"content":2140},[2141],{"type":742,"content":2142},[2143],{"text":2144,"type":740},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":850,"content":2146},[2147],{"type":742,"content":2148},[2149],{"text":2150,"type":740},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":850,"content":2152},[2153],{"type":742,"content":2154},[2155],{"text":2156,"type":740},"Return to neutral and repeat the sequence",{"type":742,"content":2158},[2159],{"text":2160,"type":740},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":734,"attrs":2162,"content":2163},{"level":736},[2164],{"text":2165,"type":740},"Keep Your Head Moving",{"type":742,"content":2167},[2168,2170,2176],{"text":2169,"type":740},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1989,"type":740,"marks":2171},[2172],{"type":756,"attrs":2173},{"href":2174,"uuid":48,"anchor":48,"custom":2175,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2177,"type":740}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":734,"attrs":2179,"content":2180},{"level":736},[2181],{"text":1072,"type":740},{"type":742,"content":2183},[2184,2185,2190],{"text":1076,"type":740},{"text":1078,"type":740,"marks":2186},[2187],{"type":756,"attrs":2188},{"href":1082,"uuid":48,"anchor":48,"custom":2189,"target":759,"linktype":13},{},{"text":1731,"type":740},{"type":742,"content":2192},[2193],{"text":1735,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2195,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2200,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2201,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2196,"component":118,"meta_info":2197,"meta_title":7,"block_image":2198,"cover_image":2199,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2204,"title":2205,"plugin":43,"description":2206},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2208,"alt":2209,"name":7,"focus":7,"title":2209,"filename":2210,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1410],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2221,"created_at":2222,"published_at":2223,"updated_at":2224,"id":2225,"uuid":2226,"content":2227,"slug":2441,"full_slug":2442,"sort_by_date":48,"position":2443,"tag_list":2444,"is_startpage":9,"parent_id":1165,"meta_data":48,"group_id":2445,"first_published_at":2446,"release_id":48,"lang":60,"path":1168,"alternates":2447,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2228,"faqs":2229,"title":2221,"topic":2246,"author":2261,"content":2262,"category":2425,"schedule":2433,"component":1149,"meta_info":2434,"cover_image":2437,"description":2436,"contributors":2440},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2230,2234,2238,2242],{"_uid":2231,"answer":2232,"question":2233,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2235,"answer":2236,"question":2237,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2239,"answer":2240,"question":2241,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2243,"answer":2244,"question":2245,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2247,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2259,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2260,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2248,"component":39,"meta_info":2256,"block_image":2257,"cover_image":2258,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2249,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2254,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2255,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2250,"component":118,"meta_info":2251,"meta_title":7,"block_image":2252,"cover_image":2253,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":731,"content":2263},[2264,2277,2289,2294,2298,2308,2312,2317,2321,2325,2331,2341,2354,2359,2370,2373,2383,2384,2389,2402,2413,2422],{"type":742,"content":2265},[2266,2268,2275],{"text":2267,"type":740},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2269,"type":740,"marks":2270},"Aaron Swenson",[2271],{"type":756,"attrs":2272},{"href":2273,"uuid":48,"anchor":48,"custom":2274,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2276,"type":740}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":786,"attrs":2278},{"id":2279,"body":2280},"0a18151c-90cf-40c6-926a-b258a15847a9",[2281],{"_uid":2282,"link":2283,"image":2285,"title":2287,"component":798},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2284,"linktype":13,"fieldtype":14,"cached_url":2284},"https://youtu.be/oMc52QTWo1A",{"id":2286,"alt":2287,"name":7,"focus":48,"title":2287,"filename":2288,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":734,"attrs":2290,"content":2291},{"level":736},[2292],{"text":2293,"type":740},"The Rebellious Age",{"type":742,"content":2295},[2296],{"text":2297,"type":740},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":786,"attrs":2299},{"id":2279,"body":2300},[2301],{"url":2302,"_uid":2303,"image":2304,"component":1554,"copyright_details":2307},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2305,"alt":2269,"name":7,"focus":48,"title":2269,"filename":2306,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":742,"content":2309},[2310],{"text":2311,"type":740},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":734,"attrs":2313,"content":2314},{"level":736},[2315],{"text":2316,"type":740},"It’s Time To Spar",{"type":742,"content":2318},[2319],{"text":2320,"type":740},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":742,"content":2322},[2323],{"text":2324,"type":740},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":734,"attrs":2326,"content":2327},{"level":736},[2328,2330],{"text":2329,"type":740},"Humbling Experience and A New Life Path",{"type":784},{"type":786,"attrs":2332},{"id":2279,"body":2333},[2334],{"url":2335,"_uid":2336,"image":2337,"component":1554,"copyright_details":2340},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2338,"alt":2269,"name":7,"focus":48,"title":2269,"filename":2339,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":742,"content":2342},[2343,2345,2352],{"text":2344,"type":740},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2346,"type":740,"marks":2347},"body shot",[2348],{"type":756,"attrs":2349},{"href":2350,"uuid":48,"anchor":48,"custom":2351,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2353,"type":740}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":734,"attrs":2355,"content":2356},{"level":736},[2357,2358],{"text":2245,"type":740},{"type":784},{"type":786,"attrs":2360},{"id":2279,"body":2361},[2362],{"url":2363,"_uid":2364,"image":2365,"component":1554,"copyright_details":2369},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2366,"alt":2367,"name":7,"focus":48,"title":2367,"filename":2368,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":742,"content":2371},[2372],{"text":2244,"type":740},{"type":786,"attrs":2374},{"id":2375,"body":2376},"ce079800-7842-415f-8625-1c76bcc86c9f",[2377],{"_uid":2378,"text":2379,"image":2380,"author":2381,"component":2382},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":742},{"type":734,"attrs":2385,"content":2386},{"level":736},[2387],{"text":2388,"type":740},"Inspirational FightCamp Trainers",{"type":742,"content":2390},[2391,2393,2400],{"text":2392,"type":740},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2394,"type":740,"marks":2395},"FightCamp Trainers",[2396],{"type":756,"attrs":2397},{"href":2398,"uuid":48,"anchor":48,"custom":2399,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2401,"type":740}," have you covered.",{"type":786,"attrs":2403},{"id":2279,"body":2404},[2405],{"url":2406,"_uid":2407,"image":2408,"component":1554,"copyright_details":2412},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2409,"alt":2410,"name":7,"focus":48,"title":2410,"filename":2411,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":742,"content":2414},[2415,2416,2421],{"text":1076,"type":740},{"text":1078,"type":740,"marks":2417},[2418],{"type":756,"attrs":2419},{"href":1082,"uuid":48,"anchor":48,"custom":2420,"target":759,"linktype":13},{},{"text":1731,"type":740},{"type":742,"content":2423},[2424],{"text":1910,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2426,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2431,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2432,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2427,"component":118,"meta_info":2428,"meta_title":7,"block_image":2429,"cover_image":2430,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2435,"title":2221,"plugin":43,"description":2436},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2438,"alt":2221,"name":7,"focus":48,"title":2221,"filename":2439,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1410],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2449,"created_at":2450,"published_at":2451,"updated_at":2452,"id":2453,"uuid":2454,"content":2455,"slug":2862,"full_slug":2863,"sort_by_date":48,"position":2864,"tag_list":2865,"is_startpage":9,"parent_id":1165,"meta_data":48,"group_id":2866,"first_published_at":2867,"release_id":48,"lang":60,"path":1168,"alternates":2868,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2456,"faqs":2457,"title":2449,"topic":2478,"author":2493,"content":2494,"category":2846,"schedule":2854,"component":1149,"meta_info":2855,"cover_image":2858,"description":2857,"contributors":2861},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2458,2462,2466,2470,2474],{"_uid":2459,"answer":2460,"question":2461,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2463,"answer":2464,"question":2465,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2467,"answer":2468,"question":2469,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2471,"answer":2472,"question":2473,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2475,"answer":2476,"question":2477,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2479,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2491,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2480,"component":39,"meta_info":2488,"block_image":2489,"cover_image":2490,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2481,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2486,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2482,"component":118,"meta_info":2483,"meta_title":7,"block_image":2484,"cover_image":2485,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":731,"content":2495},[2496,2500,2503,2515,2520,2525,2590,2595,2621,2626,2630,2635,2643,2655,2660,2671,2676,2687,2692,2703,2708,2720,2725,2736,2741,2761,2766,2771,2791,2796,2815,2820,2833,2837],{"type":742,"content":2497},[2498],{"text":2499,"type":740},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":742,"content":2501},[2502],{"text":2460,"type":740},{"type":786,"attrs":2504},{"id":2505,"body":2506},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2507],{"_uid":2508,"link":2509,"image":2511,"title":2513,"component":798},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2510,"linktype":13,"fieldtype":14,"cached_url":2510},"https://pin.it/2zdpNMs",{"id":2512,"alt":2513,"name":7,"focus":48,"title":2513,"filename":2514,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":734,"attrs":2516,"content":2517},{"level":736},[2518],{"text":2519,"type":740},"Top Rock Step-By-Step",{"type":734,"attrs":2521,"content":2522},{"level":903},[2523],{"text":2524,"type":740},"The Feet",{"type":847,"content":2526},[2527,2533,2553,2559,2578,2584],{"type":850,"content":2528},[2529],{"type":742,"content":2530},[2531],{"text":2532,"type":740},"Begin by starting in an athletic stance on the balls of your feet",{"type":850,"content":2534},[2535,2539],{"type":742,"content":2536},[2537],{"text":2538,"type":740},"To start, being by doing a “step out”",{"type":847,"content":2540},[2541,2547],{"type":850,"content":2542},[2543],{"type":742,"content":2544},[2545],{"text":2546,"type":740},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":850,"content":2548},[2549],{"type":742,"content":2550},[2551],{"text":2552,"type":740},"Pause for a half-second",{"type":850,"content":2554},[2555],{"type":742,"content":2556},[2557],{"text":2558,"type":740},"Return to the starting stance by performing a slight hop backward",{"type":850,"content":2560},[2561,2565],{"type":742,"content":2562},[2563],{"text":2564,"type":740},"Once returned, perform the opposite foot “step out”",{"type":847,"content":2566},[2567,2573],{"type":850,"content":2568},[2569],{"type":742,"content":2570},[2571],{"text":2572,"type":740},"Make sure the step out is in front of the opposite foot and crosses over",{"type":850,"content":2574},[2575],{"type":742,"content":2576},[2577],{"text":2552,"type":740},{"type":850,"content":2579},[2580],{"type":742,"content":2581},[2582],{"text":2583,"type":740},"Hop back to the starting position",{"type":850,"content":2585},[2586],{"type":742,"content":2587},[2588],{"text":2589,"type":740},"Continue Top Rocking for the remainder of the set",{"type":734,"attrs":2591,"content":2592},{"level":903},[2593],{"text":2594,"type":740},"The Arms",{"type":847,"content":2596},[2597,2603,2609,2615],{"type":850,"content":2598},[2599],{"type":742,"content":2600},[2601],{"text":2602,"type":740},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":850,"content":2604},[2605],{"type":742,"content":2606},[2607],{"text":2608,"type":740},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":850,"content":2610},[2611],{"type":742,"content":2612},[2613],{"text":2614,"type":740},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":850,"content":2616},[2617],{"type":742,"content":2618},[2619],{"text":2620,"type":740},"Continue using this arm motion to help with rhythm and balance",{"type":734,"attrs":2622,"content":2623},{"level":736},[2624],{"text":2625,"type":740},"Movement Key Points",{"type":742,"content":2627},[2628],{"text":2629,"type":740},"Here are some key things to focus on while performing the Top Rock:",{"type":734,"attrs":2631,"content":2632},{"level":903},[2633],{"text":2634,"type":740},"Start by swinging your arms",{"type":847,"content":2636},[2637],{"type":850,"content":2638},[2639],{"type":742,"content":2640},[2641],{"text":2642,"type":740},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":786,"attrs":2644},{"id":2645,"body":2646},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2647],{"url":2648,"_uid":2649,"image":2650,"component":1554,"copyright_details":2654},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2651,"alt":2652,"name":7,"focus":48,"title":2652,"filename":2653,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":734,"attrs":2656,"content":2657},{"level":903},[2658],{"text":2659,"type":740},"On each hop back, your arms should cross in front of your chest",{"type":786,"attrs":2661},{"id":2645,"body":2662},[2663],{"url":2664,"_uid":2665,"image":2666,"component":1554,"copyright_details":2670},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2667,"alt":2668,"name":7,"focus":48,"title":2668,"filename":2669,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":734,"attrs":2672,"content":2673},{"level":903},[2674],{"text":2675,"type":740},"One foot should cross at a time",{"type":786,"attrs":2677},{"id":2645,"body":2678},[2679],{"url":2680,"_uid":2681,"image":2682,"component":1554,"copyright_details":2686},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2683,"alt":2684,"name":7,"focus":48,"title":2684,"filename":2685,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":734,"attrs":2688,"content":2689},{"level":903},[2690],{"text":2691,"type":740},"Perform the movement by staying on the balls of your feet",{"type":786,"attrs":2693},{"id":2645,"body":2694},[2695],{"url":2696,"_uid":2697,"image":2698,"component":1554,"copyright_details":2702},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2699,"alt":2700,"name":7,"focus":48,"title":2700,"filename":2701,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":734,"attrs":2704,"content":2705},{"level":903},[2706],{"text":2707,"type":740},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":786,"attrs":2709},{"id":2710,"body":2711},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2712],{"url":2713,"_uid":2714,"image":2715,"component":1554,"copyright_details":2719},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2716,"alt":2717,"name":7,"focus":48,"title":2717,"filename":2718,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":734,"attrs":2721,"content":2722},{"level":903},[2723],{"text":2724,"type":740},"Stay loose and have fun!",{"type":786,"attrs":2726},{"id":2645,"body":2727},[2728],{"url":2729,"_uid":2730,"image":2731,"component":1554,"copyright_details":2735},{"id":7,"url":7,"linktype":1548,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2732,"alt":2733,"name":7,"focus":48,"title":2733,"filename":2734,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":734,"attrs":2737,"content":2738},{"level":736},[2739],{"text":2740,"type":740},"Muscles Used",{"type":847,"content":2742},[2743,2749,2755],{"type":850,"content":2744},[2745],{"type":742,"content":2746},[2747],{"text":2748,"type":740},"Deltoids",{"type":850,"content":2750},[2751],{"type":742,"content":2752},[2753],{"text":2754,"type":740},"Core",{"type":850,"content":2756},[2757],{"type":742,"content":2758},[2759],{"text":2760,"type":740},"Calves",{"type":734,"attrs":2762,"content":2763},{"level":736},[2764],{"text":2765,"type":740},"Application",{"type":734,"attrs":2767,"content":2768},{"level":903},[2769],{"text":2770,"type":740},"For Sets",{"type":847,"content":2772},[2773,2779,2785],{"type":850,"content":2774},[2775],{"type":742,"content":2776},[2777],{"text":2778,"type":740},"Perform 3-6 sets",{"type":850,"content":2780},[2781],{"type":742,"content":2782},[2783],{"text":2784,"type":740},"12-20 repetitions each way",{"type":850,"content":2786},[2787],{"type":742,"content":2788},[2789],{"text":2790,"type":740},"Rest 30-45 seconds between sets",{"type":734,"attrs":2792,"content":2793},{"level":903},[2794],{"text":2795,"type":740},"For Time",{"type":847,"content":2797},[2798,2803,2809],{"type":850,"content":2799},[2800],{"type":742,"content":2801},[2802],{"text":2778,"type":740},{"type":850,"content":2804},[2805],{"type":742,"content":2806},[2807],{"text":2808,"type":740},"Perform for 30-90 seconds",{"type":850,"content":2810},[2811],{"type":742,"content":2812},[2813],{"text":2814,"type":740},"Rest 45-60 seconds between sets",{"type":734,"attrs":2816,"content":2817},{"level":736},[2818],{"text":2819,"type":740},"Dance Moves For Boxers",{"type":742,"content":2821},[2822,2824,2831],{"text":2823,"type":740},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2825,"type":740,"marks":2826},"Flo Master",[2827],{"type":756,"attrs":2828},{"href":2829,"uuid":48,"anchor":48,"custom":2830,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2832,"type":740},". ",{"type":734,"attrs":2834,"content":2835},{"level":736},[2836],{"text":1072,"type":740},{"type":742,"content":2838},[2839,2840,2845],{"text":1076,"type":740},{"text":1078,"type":740,"marks":2841},[2842],{"type":756,"attrs":2843},{"href":1082,"uuid":48,"anchor":48,"custom":2844,"target":759,"linktype":13},{},{"text":1386,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2847,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2852,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2853,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2848,"component":118,"meta_info":2849,"meta_title":7,"block_image":2850,"cover_image":2851,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2856,"title":2449,"plugin":43,"description":2857},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2859,"alt":2449,"name":7,"focus":48,"title":2449,"filename":2860,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1410],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1149,"created_at":2870,"published_at":2871,"updated_at":2872,"id":2873,"uuid":2874,"content":2875,"slug":1149,"full_slug":2896,"sort_by_date":48,"position":446,"tag_list":2897,"is_startpage":9,"parent_id":2898,"meta_data":48,"group_id":2899,"first_published_at":2900,"release_id":48,"lang":60,"path":7,"alternates":2901,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2876,"component":2877,"meta_info":2878,"custom_content_list":2880},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2879,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2881,2886,2891],{"_uid":2882,"label":2883,"value":2884,"dev_id":2885,"component":740},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2887,"label":2888,"value":2889,"dev_id":2890,"component":740},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2892,"label":2893,"value":2894,"dev_id":2895,"component":740},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892854639]