A recent discussion with Metaldad about Kettlebells got me thinking and wondering about various cross-training techniques. I am curious what other tools and techniques you guys use to train arms and shoulders to help your speed bagging. I'll share a few of mine.
First of all, as I discussed with MD, I have found kettlebells to be a great training tool for shoulder strength as well as endurance and cardio. Particularly, overhead presses, snatches, renegade rows, and an exercise called the Turkish getup are all great shoulder workouts. Here is a good quick video example of some of the exercises you can do with Kettlebells: Steve Cotter: Extreme Kettlebell Workout.
Another tool that I have found quite helpful for increasing shoulder strength and mobility are indian clubs. These are small clubs, the lightest of which are about a pound each, that you can swing in various formations. If you learn how to do them right, they really work the shoulder and rotator cuff muscles. My shoulder muscles are literally burning after a good workout with my indian clubs. Here is a quick video demonstrating a basic swing pattern: Indian Club Exercise.
One other technique I use is to hold a pair of small dumbbells (start with a five pounder in each hand and work up from there) at eye height, and about a foot in front of my face, with my elbows up and slightly bent, just like a speed bag punching stance, and just hold them there for as long as you can. Rest for a minute and then repeat. This is a great isometric exercise that will build your shoulder endurance so you can keep your elbows up while hitting the bag.
Those are a few of my tricks. How about you guys? Anybody have any special tools or techniques they like to use?
First of all, as I discussed with MD, I have found kettlebells to be a great training tool for shoulder strength as well as endurance and cardio. Particularly, overhead presses, snatches, renegade rows, and an exercise called the Turkish getup are all great shoulder workouts. Here is a good quick video example of some of the exercises you can do with Kettlebells: Steve Cotter: Extreme Kettlebell Workout.
Another tool that I have found quite helpful for increasing shoulder strength and mobility are indian clubs. These are small clubs, the lightest of which are about a pound each, that you can swing in various formations. If you learn how to do them right, they really work the shoulder and rotator cuff muscles. My shoulder muscles are literally burning after a good workout with my indian clubs. Here is a quick video demonstrating a basic swing pattern: Indian Club Exercise.
One other technique I use is to hold a pair of small dumbbells (start with a five pounder in each hand and work up from there) at eye height, and about a foot in front of my face, with my elbows up and slightly bent, just like a speed bag punching stance, and just hold them there for as long as you can. Rest for a minute and then repeat. This is a great isometric exercise that will build your shoulder endurance so you can keep your elbows up while hitting the bag.
Those are a few of my tricks. How about you guys? Anybody have any special tools or techniques they like to use?
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