Men\'s Health Australia - 11.2018

FIND YOUR

STANCE

Get both hands up,

shoulders relaxed, chin

down so it’s protected by

your fist. If you’re

right-handed, get your

right foot behind your left,

but keep your weight

evenly distributed. You

should be able to bounce

back and forth between

feet easily.

PUSH-PULL

TO PUNCH

The most important punch

is the jab (a quick hit

forward with your left hand

if you’re a righty). The

powerful right-hand cross

follows. To make that right

impactful, don’t just punch.

As you’re pushing your

right arm forward, rotate

your right hip forward and

actively pull your left hand

and left hip back. Foreman

uses the Airdyne to teach

this to newcomers; when

you pull one bike arm, you

must push the other.

PICK YOUR

SPOTS

Not every punch is meant

to be your hardest,

something you’ll figure out

just minutes into any

EverybodyFights class.

Crush the bag with those

right jabs, uppercuts and

crosses, but don’t

be too aggressive with

every punch, especially the

jab; it’ll leave you

off-balance and open

to attack.

1-2 BURPEE

It’safull-bodyworkoutandboxing

practice all rolled into one. Get into

your boxer’s stance; throw

aleftjab,thenaright.Immediatelydo

a burpee, dropping your chest to the

ground,thenstandingbackup;quickly

getbackintoboxer’sstance.That’s1

rep. Repeat this for 1-3 minutes.

BIRD-DOG PLANK

The mechanics of a punch challenge your

core to transfer energy from leg to

opposite arm. The bird-dog mimics that.

Get in push-up position, then lift your

right hand and left leg off the ground.

Keep stable. Hold, repeat on the other

side.That’s1rep;dorepsfor1minute.

DUCK WALK

The finest boxers have strong legs that

canendureintoround12.Trytheduck

walk.Squatuntilyourthighsare

parallel to the ground. Staying low,

walk forward 10-15m. Turn around and

walkback.Do3sets.Followeachset

with 20 seconds of jab-crosses.

PUNCH

LIKEAPRO

UPGRADE YOUR

WORKOUTS WITH SOME

MOVES AND WISDOM

FROM BOXING ROYALTY

BO

If you’re aiming to improve your deadlift, walk

away from the classic barbell bar. Instead,

trythehexbar.Whenyoudeadliftwithahex-

shaped bar, you stand in the middle of it instead

of behind it. According to aJournal of Strength

and Conditioning Researchs

with the hex bar allows you to

power and velocity and decre

of the lift, which results in a

safer) one-rep max.

PUT A HEX ON YOUR DEADLIFT

BREAKTHROUGHS

study, deadlifting

ogenerate more

eases the distance

heavier (and

November 2018 115

SWEET SCIENCE LESSON

ILLUSTRATION: PETER SUCHESKI

ON THE ROPES: TRAIN

TOUGH TO KNOCK OUT

ANY OBSTACLE..