Boxing with Hand Weights
Boxing with hand weights is a popular training method used by many fighters to improve their boxing performance, endurance and technique. Using light weights in your shadowboxing sessions is not just about building strength it’s also about refining your form, speed and conditioning your muscles. Here’s a deep dive into how boxing with hand weights can benefit you and how to use them to your advantage.
One of the main benefits of boxing with hand weights is the focus on punching technique. Using light weights (0.5 to 2kg) in your shadowboxing can slow down your punches allowing you to focus on form. This will ensure every punch is delivered with precision and you can work on the mechanics of your jab, cross, hook and uppercut. Boxing Science says adding weights will encourage controlled movement and prevent you from throwing sloppy punches or losing grip
Muscular Endurance and Conditioning
When you box with hand weights your muscles (shoulders and arms) work harder to maintain the same intensity. This will build muscular endurance over time which is key for fighters who need to throw multiple punches in a round without getting tired. By incorporating this into your warm ups or technical drills you’ll be conditioning your muscles to withstand longer, more intense fights in the ring
Boxing is a full body activity but adding light weights to your shadowboxing can be an upper body conditioning tool. It targets the deltoids and pectoralis major. But remember to keep the focus on proper punching technique and not overload the muscles. Experts say heavier weights can compromise your form and may not translate to more punching power as the weight’s vertical force is different from the horizontal force needed in real punching scenarios
Speed and Snap
Using light hand weights in your shadowboxing also builds speed especially in the later stages when the weights are removed. The idea is that after training with resistance your arms will feel lighter and quicker and you can throw faster punches with more snap. This speed development translates directly into fight performance where quick reactions and explosive punches are key
Should You Use Heavy Weights? The consensus among strength and conditioning experts is clear: boxing with heavy weights is not recommended. Heavy weights (above 2kg) can compromise your technique and increase the risk of injury. Boxing Science says stick to lighter weights to avoid compromising your form and speed which are key to developing effective powerful punches
When to use Hand Weights?
When and How to Use Hand Weights To get the most out of this training method use hand weights during specific parts of your workout such as during warm ups or technical shadowboxing. I recommend to do 1-2 rounds of 3 minute shadowboxing with light dumbbells. This will give your muscles the right amount of resistance without hindering your performance or risking injury
Boxing with hand weights can be a great way to improve punching technique, muscular endurance and speed as long as the weights are light and the focus is on proper form. Use them wisely in your training and you’ll get the benefits without sacrificing technique or risking injury.
About the Author: Jason Van Veldhuysen
Jason Van Veldhuysen has been coaching boxing for the past 20 years and has been an online boxing coach for the past 15 years. He is the founder of the Precision Striking Youtube Channel (over 1 million subscribers), as well as the founder of the Precision Striking Membership, an exclusive program that helps fighters train to their highest levels while refining their boxing skills and technique. With years of experience as an amateur boxer and a passion for teaching, Jason specializes in footwork, combinations, and drills that elevate a boxer’s overall game. Known for his clear and practical training methods, Jason has helped boxers at all levels—from beginners to competitive fighters—reach their full potential.