The Power 180 is a boxing drill that works the entire body. This intense exercise combines the squat and two hook punches with an explosive jump to get your muscles firing and your heart pumping. It is a great addition to boxing training because it builds strength and endurance while improving balance.
Here FightCamp Trainer Aaron Swenson shows you how to do one rep of a proper Power 180.
The Power 180 Boxing Drill
Start in a squat position facing the heavy bag
Throw a lead hook followed quickly by a rear hook (3 - 4 punch combo) on the bag
Immediately after your rear hook, explode into a jump and rotate left 180 degrees to face away from the bag
Drop back into a squatting position as you land
Explode into another jump and rotate to the right 180 degrees to face the bag again
Immediately drop into your squat
Throw another lead hook - rear hook (3 – 4) combo on the bag
Explosively jump to the right 180 degrees away from the bag
Jump back to the left to face the bag again in the squat
Movement Key Points
Use your arms for momentum
Sync your breath with your reps
Land softly with each jump
Careful not to twist from the knee
Don’t over rotate on your jumps or land while in rotation
Land with your toes aligned with your knees
Paying attention to your breathing will help you focus and keep your movements controlled.
Inhale as you jump, explode, and rotate
Exhale powerfully when you land and throw your punches to generate more power
The combination of the squat, hook punches, and explosive jump will fire up muscles in your arms, legs, and core.
2 - 3 sets
Rest for 15 seconds between sets
For beginners, start with 2-3 sets of 8 reps with about 15 seconds of rest in between. Increase your reps as you feel able. Don’t perform the Power 180 to the point in which your movement becomes sloppy – landing mid-rotation can risk injury to your knees. If you find it difficult to maintain control, dial back on the explosiveness of each jump. Form and technique are crucial. When it comes to your fitness training, always prioritize quality over quantity!
Spin Round and Round
Use the Power 180 drill as part of your boxing training to build strength and endurance. This move is also extremely effective in improving balance and stability as you practice calculating your rotation. Add the Power 180 to your boxing workouts or incorporate it into your strength and conditioning training. Prioritize form and don’t overdo it, speed and increased repetition will come with practice.
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