Training the boxer’s muscle
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The serratus anterior, often called the “boxer’s muscle”, is a muscle used for punching. This muscle allows for scapular protraction which means the shoulder blade can shift forward on the ribs. This is important for punching because it gives you more reach so you can punch from further away. .
Here is an exercise that helps activate and train this muscle.
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Wall slides: maintain neutral spine as you reach up and slowly pull back down. Start with a towel then progress to a foam roller. To make it even more challenging add a theraband to your forearms while maintaining parallel. Perform 2-3 sets of 10-15.
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The intention of this drill is to first make sure you have the muscular control and can activate the muscle properly. Second you have to have the muscular endurance to repetively activate it over a course of sparring or a fight. .
Make sure to practice punching with full thoracic rotation and fully protracting your shoulder blade after the drill. .
The only thing cooler than punching someone in the face is punching them when they can’t hit you back.