The Squat in Boxing (diary entry)

07.04.2025

Hour six of my clients second Boxing course was a strength and conditioning lesson.

We looked at the squat and its relevance in Boxing. Overall my client, who is in his 60s, needs to strengthen his his posterior chain. This is an area that often diminishes with age and is rarely cultivated by most people despite its importance. The triceps, back muscles, glutes, hamstrings and calves are sometimes referred to as the "go" muscles, responsible for most of the drive and support. Whereas the deltoids, biceps, pectoral muscles, abdominal muscles and quadriceps, the anterior chain, are sometimes called the "show" muscles and are often disproportionately trained.

Last time we worked on the hamstrings and back muscles more. My client has revealed he has tight hips and needs to improve his posture. I look at focusing on the glutes to had better support for the posture as well as stretching and strengthening the hips.

I employed goblet squats and Asian squats to help open up his hips as part of the preparation exercises. Then the main lift was back-squats followed by Bulgarian split-squats to fire up the glutes for 3 x sets of 6-10 reps.

Looking at Boxing, we warmed up with some sparring and I also had him work with the heavy focusing on driving up with the uppercut.

I will build in some more stretching in the next lesson, where the focus is on Boxing technique.

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