Obstacle Training

Dumbbell Punches

Posted on: October 18th, 2011 by Andy No Comments

Dumbbell punches are an incredible total body exercise. You’re working your core, your shoulders, and your back while getting in some cardio at the same time.

How it’s done:

Step 1 – Grab some dumbbells and stand upright with your feet shoulder-width and your knees slightly bent. If you’re a righty, bring your left leg slightly forward, lefty it’s vice versa.

Step 2 – Hold the dumbbells up in front of your body in a hammer grip, like you’re getting ready to rumble.

Step 3 – Extend your right arm out in front of you while rotating your wrist 90 degrees counter clock-wise (so your knuckles are up instead of your thumbs). Fully extend your arm and then bring it right back to your body while doing the same motion for the left arm (rotating your wrist clock-wise though).

Go as fast as you can while being able to completely control the movement.

Mix it up!

Try different punches like uppercuts and body shots. Or Twist your torso right or left while punching, further incorporating your abs and obliques.

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