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Also known as a round kick, learning how to do this move correctly will generate a massive amount of power. The power of the roundhouse kick comes from the momentum of your whole body rotating around on your base foot, delivering enough impact to throw your opponent off balance easily.","What is a roundhouse kick in kickboxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"3e64e2b9-8b61-4cec-be49-528a0d9be551","In this article, we’ll look at the individual steps involved in executing a roundhouse kick, explained by FightCamp Trainer Aaron Swenson. He'll demonstrate each step and explain the most important points, as well as some common mistakes to avoid.","How do you learn to do a roundhouse kick?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":676,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":677,"component":39,"meta_info":685,"meta_title":164,"block_image":686,"cover_image":687,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":707,"full_slug":708,"sort_by_date":48,"position":86,"tag_list":709,"is_startpage":9,"parent_id":710,"meta_data":48,"group_id":711,"first_published_at":712,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":698,"_uid":699,"name":691,"photo":700,"component":704,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":705,"social_link_linkedin":7,"social_link_instagram":706,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":701,"alt":691,"name":702,"focus":48,"title":691,"filename":703,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":715,"content":716},"doc",[717,725,729,770,775,779,793,798,811,839,844,854,882,887,897,927,932,942,978,983,993,1037,1042,1052,1072,1077,1100,1104,1109,1121,1127],{"type":718,"attrs":719,"content":721},"heading",{"level":720},2,[722],{"text":723,"type":724},"What Is a Roundhouse Kick?","text",{"type":726,"content":727},"paragraph",[728],{"text":668,"type":724},{"type":726,"content":730},[731,733,739,747,752,754,758,764,768],{"text":732,"type":724},"For kickboxing beginners, the roundhouse kick is an essential kick to learn. Once you have a good grasp on some of the ",{"text":734,"type":724,"marks":735}," ",[736],{"type":737,"attrs":738},"styled",{"class":7},{"text":740,"type":724,"marks":741},"best kicks",[742],{"type":743,"attrs":744},"link",{"href":745,"uuid":48,"anchor":48,"target":746,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/five-5-best-kicks-in-kickboxing","_blank",{"text":748,"type":724,"marks":749},"  ",[750],{"type":737,"attrs":751},{"class":7},{"text":753,"type":724},"in the sport, do some ",{"text":734,"type":724,"marks":755},[756],{"type":737,"attrs":757},{"class":7},{"text":759,"type":724,"marks":760},"kickboxing workout videos",[761],{"type":743,"attrs":762},{"href":763,"uuid":48,"anchor":48,"target":746,"linktype":48},"https://www.youtube.com/results?search_query=kickboxing+fightcamp",{"text":748,"type":724,"marks":765},[766],{"type":737,"attrs":767},{"class":7},{"text":769,"type":724},"to sharpen your skills and have fun with your new moves.",{"type":718,"attrs":771,"content":772},{"level":720},[773],{"text":774,"type":724},"How To Do a Roundhouse Kick",{"type":726,"content":776},[777],{"text":778,"type":724},"Here we’ll look at the individual steps involved in properly executing a roundhouse kick, explained by FightCamp Trainer Aaron Swenson. He'll demonstrate each step and explain the most important points, as well as some common mistakes to avoid.",{"type":780,"attrs":781},"blok",{"id":782,"body":783},"9360b618-1cf3-484c-a747-a6198c47d326",[784],{"_uid":785,"link":786,"image":788,"title":790,"component":792},"i-917ed54a-4577-492c-ab23-b1db9f79c2d4",{"id":7,"url":787,"linktype":13,"fieldtype":14,"cached_url":787},"https://youtu.be/sOPFUfXpxVI",{"id":789,"alt":790,"name":7,"focus":48,"title":790,"filename":791,"copyright":7,"fieldtype":50},3426168,"How To Do A Round Kick | Kickboxing for Beginners","https://a.storyblok.com/f/115220/1244x700/f2cbf9c222/how-to-do-a-round-kick-kickboxing-for-beginners_youtube_video.jpeg","image_video_link",{"type":718,"attrs":794,"content":795},{"level":720},[796],{"text":797,"type":724},"The 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to be on the ball of your foot",{"type":815,"content":834},[835],{"type":726,"content":836},[837],{"text":838,"type":724},"Keep your elbows in, hands up, and chin tucked",{"type":718,"attrs":840,"content":841},{"level":720},[842],{"text":843,"type":724},"The Setup",{"type":780,"attrs":845},{"id":782,"body":846},[847],{"url":848,"_uid":849,"image":850,"component":809,"copyright_details":853},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-45b9ddcb-c2e7-40fc-b0e5-1bdd378353a9",{"id":851,"alt":807,"name":7,"focus":48,"title":807,"filename":852,"copyright":7,"fieldtype":50},3426207,"https://a.storyblok.com/f/115220/1100x1100/624e9f583f/aaron-swenson-roundhouse-kick-setup.jpeg",[],{"type":812,"content":855},[856,862,872],{"type":815,"content":857},[858],{"type":726,"content":859},[860],{"text":861,"type":724},"You are going to be stepping across your opponent",{"type":815,"content":863},[864],{"type":726,"content":865},[866,868,870],{"text":867,"type":724},"As you push off your back leg, shift the weight to your front leg to create momentum",{"type":869},"hard_break",{"text":871,"type":724},"*Tip: Avoid stepping sideways with your lead leg, stay at a 45-degree angle (opening your hips)",{"type":815,"content":873},[874,878],{"type":726,"content":875},[876],{"text":877,"type":724},"Bring your knee up straight through the center",{"type":726,"content":879},[880],{"text":881,"type":724},"*Tip: Avoid the common mistake of bringing your leg up too far to your side",{"type":718,"attrs":883,"content":884},{"level":720},[885],{"text":886,"type":724},"The 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foot",{"type":815,"content":918},[919,923],{"type":726,"content":920},[921],{"text":922,"type":724},"After you land your kick, return to your starting stance right away",{"type":726,"content":924},[925],{"text":926,"type":724},"*Tip: Be mindful to return immediately to fighting stance, do not land squarely facing your opponent as this leaves you open to get hit",{"type":718,"attrs":928,"content":929},{"level":720},[930],{"text":931,"type":724},"Upper 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rotation",{"type":815,"content":961},[962],{"type":726,"content":963},[964],{"text":965,"type":724},"Bring your lead hand down to make way for your rear hand",{"type":815,"content":967},[968],{"type":726,"content":969},[970],{"text":971,"type":724},"Bring your rear hand up across your face",{"type":815,"content":973},[974],{"type":726,"content":975},[976],{"text":977,"type":724},"Rapidly swing your rear hand back down across your butt to create torque and act as a 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Side",{"type":780,"attrs":1043},{"id":782,"body":1044},[1045],{"url":1046,"_uid":1047,"image":1048,"component":809,"copyright_details":1051},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-e0f0c60c-9231-482a-8b2d-14403eac62bb",{"id":1049,"alt":807,"name":7,"focus":48,"title":807,"filename":1050,"copyright":7,"fieldtype":50},3426728,"https://a.storyblok.com/f/115220/1100x1100/b0f9442fe8/aaron-swenson-roundhouse-kick-lead-side.jpeg",[],{"type":812,"content":1053},[1054,1060,1066],{"type":815,"content":1055},[1056],{"type":726,"content":1057},[1058],{"text":1059,"type":724},"It is common that your lead leg is a little weaker than your rear leg",{"type":815,"content":1061},[1062],{"type":726,"content":1063},[1064],{"text":1065,"type":724},"To switch, step forward 45-degrees",{"type":815,"content":1067},[1068],{"type":726,"content":1069},[1070],{"text":1071,"type":724},"Remember when you kick, stand tall on the ball of your foot and keep your limbs extended and elongated",{"type":718,"attrs":1073,"content":1074},{"level":720},[1075],{"text":1076,"type":724},"Roundhouse kick points to remember:",{"type":1078,"attrs":1079,"content":1081},"ordered_list",{"order":1080},1,[1082,1088,1094],{"type":815,"content":1083},[1084],{"type":726,"content":1085},[1086],{"text":1087,"type":724},"Step 45 degrees across your opponent",{"type":815,"content":1089},[1090],{"type":726,"content":1091},[1092],{"text":1093,"type":724},"Hit with your shin or top of your foot",{"type":815,"content":1095},[1096],{"type":726,"content":1097},[1098],{"text":1099,"type":724},"Pivot on the base of your foot",{"type":726,"content":1101},[1102],{"text":1103,"type":724},"The roundhouse kick isn’t only effective, but it’s also a lot of fun when you get into the rhythm of the move. This kick engages your entire body, and you will feel the increase in power and momentum as you advance your skills. ",{"type":718,"attrs":1105,"content":1106},{"level":720},[1107],{"text":1108,"type":724},"Train Like a Fighter",{"type":726,"content":1110},[1111,1113,1119],{"text":1112,"type":724},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1114,"type":724,"marks":1115},"FightCamp",[1116],{"type":743,"attrs":1117},{"href":1118,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1120,"type":724}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"type":718,"attrs":1122,"content":1124},{"level":1123},3,[1125],{"text":1126,"type":724},"Related Articles",{"type":726,"content":1128},[1129,1134,1135,1141,1142,1148,1149,1155,1156],{"text":1130,"type":724,"marks":1131},"Five (5) Best Kicks In Kickboxing",[1132],{"type":743,"attrs":1133},{"href":745,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":869},{"text":1136,"type":724,"marks":1137},"Three (3) Kickboxing Techniques Using Strikes and Kicks",[1138],{"type":743,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/three-3-kickboxing-techniques-using-strikes-and-kicks",{"type":869},{"text":1143,"type":724,"marks":1144},"Add Some Kick To Your Workout With Kickboxing",[1145],{"type":743,"attrs":1146},{"href":1147,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/add-some-kick-to-your-workout-with-kickboxing",{"type":869},{"text":1150,"type":724,"marks":1151},"7-Day Kickboxing Technique Workout Program",[1152],{"type":743,"attrs":1153},{"href":1154,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-day-kickboxing-technique-workout-program",{"type":869},{"text":1157,"type":724,"marks":1158},"The 3 Types of Kicks In Kickboxing",[1159],{"type":743,"attrs":1160},{"href":1161,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-3-types-of-kicks-in-kickboxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1163,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1168,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1169,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1164,"component":118,"meta_info":1165,"meta_title":7,"block_image":1166,"cover_image":1167,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-04-09 00:00","article",{"_uid":1173,"title":1174,"plugin":43,"description":1175},"3ece5ae6-67e0-4dff-af74-b4da2d91cb42","How To Do a Roundhouse Kick In Kickboxing | FightCamp","What is a roundhouse kick? FightCamp Trainer Aaron Swenson explains with this step-by-step guide on how to do a roundhouse kick.",{"id":1177,"alt":807,"name":7,"focus":48,"title":807,"filename":1178,"copyright":7,"fieldtype":50},3426154,"https://a.storyblok.com/f/115220/2400x990/0f374585b2/how-to-do-a-roundhouse-kick-in-kickboxing.jpeg","Learn step by step how to do a roundhouse kick for your kickboxing workouts! FightCamp Trainer Aaron Swenson breaks down each move for throwing a powerful kick.",[],[],"how-to-do-a-roundhouse-kick-in-kickboxing","blogs/how-to-do-a-roundhouse-kick-in-kickboxing",-1930,[],60887917,"6a9188aa-f535-49a4-9343-a3d28f2d3f2f","2021-04-09T05:31:00.000Z",[],["Reactive",1191],[1192,1615,1769,2183,2530,2909],{"name":1193,"created_at":1194,"published_at":1195,"updated_at":1196,"id":1197,"uuid":1198,"content":1199,"slug":1606,"full_slug":1607,"sort_by_date":48,"position":1608,"tag_list":1609,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1611,"first_published_at":1612,"release_id":48,"lang":60,"path":1613,"alternates":1614,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1200,"faqs":1201,"title":1193,"topic":1222,"author":1237,"content":1238,"category":1590,"schedule":1598,"component":1171,"meta_info":1599,"cover_image":1602,"description":1601,"contributors":1605},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1202,1206,1210,1214,1218],{"_uid":1203,"answer":1204,"question":1205,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1207,"answer":1208,"question":1209,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1211,"answer":1212,"question":1213,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1215,"answer":1216,"question":1217,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1219,"answer":1220,"question":1221,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1223,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1235,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1236,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1224,"component":39,"meta_info":1232,"block_image":1233,"cover_image":1234,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1225,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1230,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1226,"component":118,"meta_info":1227,"meta_title":7,"block_image":1228,"cover_image":1229,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":715,"content":1239},[1240,1244,1247,1259,1264,1269,1334,1339,1365,1370,1374,1379,1387,1399,1404,1415,1420,1431,1436,1447,1452,1464,1469,1480,1485,1505,1510,1515,1535,1540,1559,1564,1577,1581],{"type":726,"content":1241},[1242],{"text":1243,"type":724},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":726,"content":1245},[1246],{"text":1204,"type":724},{"type":780,"attrs":1248},{"id":1249,"body":1250},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1251],{"_uid":1252,"link":1253,"image":1255,"title":1257,"component":792},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1254,"linktype":13,"fieldtype":14,"cached_url":1254},"https://pin.it/2zdpNMs",{"id":1256,"alt":1257,"name":7,"focus":48,"title":1257,"filename":1258,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":718,"attrs":1260,"content":1261},{"level":720},[1262],{"text":1263,"type":724},"Top Rock Step-By-Step",{"type":718,"attrs":1265,"content":1266},{"level":1123},[1267],{"text":1268,"type":724},"The Feet",{"type":812,"content":1270},[1271,1277,1297,1303,1322,1328],{"type":815,"content":1272},[1273],{"type":726,"content":1274},[1275],{"text":1276,"type":724},"Begin by starting in an athletic stance on the balls of your feet",{"type":815,"content":1278},[1279,1283],{"type":726,"content":1280},[1281],{"text":1282,"type":724},"To start, being by doing a “step out”",{"type":812,"content":1284},[1285,1291],{"type":815,"content":1286},[1287],{"type":726,"content":1288},[1289],{"text":1290,"type":724},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":815,"content":1292},[1293],{"type":726,"content":1294},[1295],{"text":1296,"type":724},"Pause for a half-second",{"type":815,"content":1298},[1299],{"type":726,"content":1300},[1301],{"text":1302,"type":724},"Return to the starting stance by performing a slight hop backward",{"type":815,"content":1304},[1305,1309],{"type":726,"content":1306},[1307],{"text":1308,"type":724},"Once returned, perform the opposite foot “step out”",{"type":812,"content":1310},[1311,1317],{"type":815,"content":1312},[1313],{"type":726,"content":1314},[1315],{"text":1316,"type":724},"Make sure the step out is in front of the opposite foot and crosses over",{"type":815,"content":1318},[1319],{"type":726,"content":1320},[1321],{"text":1296,"type":724},{"type":815,"content":1323},[1324],{"type":726,"content":1325},[1326],{"text":1327,"type":724},"Hop back to the starting position",{"type":815,"content":1329},[1330],{"type":726,"content":1331},[1332],{"text":1333,"type":724},"Continue Top Rocking for the remainder of the set",{"type":718,"attrs":1335,"content":1336},{"level":1123},[1337],{"text":1338,"type":724},"The Arms",{"type":812,"content":1340},[1341,1347,1353,1359],{"type":815,"content":1342},[1343],{"type":726,"content":1344},[1345],{"text":1346,"type":724},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":815,"content":1348},[1349],{"type":726,"content":1350},[1351],{"text":1352,"type":724},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":815,"content":1354},[1355],{"type":726,"content":1356},[1357],{"text":1358,"type":724},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":815,"content":1360},[1361],{"type":726,"content":1362},[1363],{"text":1364,"type":724},"Continue using this arm motion to help with rhythm and balance",{"type":718,"attrs":1366,"content":1367},{"level":720},[1368],{"text":1369,"type":724},"Movement Key Points",{"type":726,"content":1371},[1372],{"text":1373,"type":724},"Here are some key things to focus on while performing the Top Rock:",{"type":718,"attrs":1375,"content":1376},{"level":1123},[1377],{"text":1378,"type":724},"Start by swinging your arms",{"type":812,"content":1380},[1381],{"type":815,"content":1382},[1383],{"type":726,"content":1384},[1385],{"text":1386,"type":724},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":780,"attrs":1388},{"id":1389,"body":1390},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1391],{"url":1392,"_uid":1393,"image":1394,"component":809,"copyright_details":1398},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1395,"alt":1396,"name":7,"focus":48,"title":1396,"filename":1397,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":718,"attrs":1400,"content":1401},{"level":1123},[1402],{"text":1403,"type":724},"On each hop back, your arms should cross in front of your chest",{"type":780,"attrs":1405},{"id":1389,"body":1406},[1407],{"url":1408,"_uid":1409,"image":1410,"component":809,"copyright_details":1414},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1411,"alt":1412,"name":7,"focus":48,"title":1412,"filename":1413,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":718,"attrs":1416,"content":1417},{"level":1123},[1418],{"text":1419,"type":724},"One foot should cross at a time",{"type":780,"attrs":1421},{"id":1389,"body":1422},[1423],{"url":1424,"_uid":1425,"image":1426,"component":809,"copyright_details":1430},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1427,"alt":1428,"name":7,"focus":48,"title":1428,"filename":1429,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":718,"attrs":1432,"content":1433},{"level":1123},[1434],{"text":1435,"type":724},"Perform the movement by staying on the balls of your feet",{"type":780,"attrs":1437},{"id":1389,"body":1438},[1439],{"url":1440,"_uid":1441,"image":1442,"component":809,"copyright_details":1446},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1443,"alt":1444,"name":7,"focus":48,"title":1444,"filename":1445,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":718,"attrs":1448,"content":1449},{"level":1123},[1450],{"text":1451,"type":724},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":780,"attrs":1453},{"id":1454,"body":1455},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1456],{"url":1457,"_uid":1458,"image":1459,"component":809,"copyright_details":1463},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1460,"alt":1461,"name":7,"focus":48,"title":1461,"filename":1462,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":718,"attrs":1465,"content":1466},{"level":1123},[1467],{"text":1468,"type":724},"Stay loose and have fun!",{"type":780,"attrs":1470},{"id":1389,"body":1471},[1472],{"url":1473,"_uid":1474,"image":1475,"component":809,"copyright_details":1479},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1476,"alt":1477,"name":7,"focus":48,"title":1477,"filename":1478,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":718,"attrs":1481,"content":1482},{"level":720},[1483],{"text":1484,"type":724},"Muscles Used",{"type":812,"content":1486},[1487,1493,1499],{"type":815,"content":1488},[1489],{"type":726,"content":1490},[1491],{"text":1492,"type":724},"Deltoids",{"type":815,"content":1494},[1495],{"type":726,"content":1496},[1497],{"text":1498,"type":724},"Core",{"type":815,"content":1500},[1501],{"type":726,"content":1502},[1503],{"text":1504,"type":724},"Calves",{"type":718,"attrs":1506,"content":1507},{"level":720},[1508],{"text":1509,"type":724},"Application",{"type":718,"attrs":1511,"content":1512},{"level":1123},[1513],{"text":1514,"type":724},"For Sets",{"type":812,"content":1516},[1517,1523,1529],{"type":815,"content":1518},[1519],{"type":726,"content":1520},[1521],{"text":1522,"type":724},"Perform 3-6 sets",{"type":815,"content":1524},[1525],{"type":726,"content":1526},[1527],{"text":1528,"type":724},"12-20 repetitions each way",{"type":815,"content":1530},[1531],{"type":726,"content":1532},[1533],{"text":1534,"type":724},"Rest 30-45 seconds between sets",{"type":718,"attrs":1536,"content":1537},{"level":1123},[1538],{"text":1539,"type":724},"For Time",{"type":812,"content":1541},[1542,1547,1553],{"type":815,"content":1543},[1544],{"type":726,"content":1545},[1546],{"text":1522,"type":724},{"type":815,"content":1548},[1549],{"type":726,"content":1550},[1551],{"text":1552,"type":724},"Perform for 30-90 seconds",{"type":815,"content":1554},[1555],{"type":726,"content":1556},[1557],{"text":1558,"type":724},"Rest 45-60 seconds between sets",{"type":718,"attrs":1560,"content":1561},{"level":720},[1562],{"text":1563,"type":724},"Dance Moves For Boxers",{"type":726,"content":1565},[1566,1568,1575],{"text":1567,"type":724},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1569,"type":724,"marks":1570},"Flo Master",[1571],{"type":743,"attrs":1572},{"href":1573,"uuid":48,"anchor":48,"custom":1574,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1576,"type":724},". ",{"type":718,"attrs":1578,"content":1579},{"level":720},[1580],{"text":1108,"type":724},{"type":726,"content":1582},[1583,1584,1589],{"text":1112,"type":724},{"text":1114,"type":724,"marks":1585},[1586],{"type":743,"attrs":1587},{"href":1118,"uuid":48,"anchor":48,"custom":1588,"target":746,"linktype":13},{},{"text":1120,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1591,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1596,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1597,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1592,"component":118,"meta_info":1593,"meta_title":7,"block_image":1594,"cover_image":1595,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1600,"title":1193,"plugin":43,"description":1601},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1603,"alt":1193,"name":7,"focus":48,"title":1193,"filename":1604,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1610],"featured","894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z","training/{{story.slug}}",[],{"name":1616,"created_at":1617,"published_at":1618,"updated_at":1619,"id":1620,"uuid":1621,"content":1622,"slug":1763,"full_slug":1764,"sort_by_date":48,"position":1765,"tag_list":1766,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1767,"first_published_at":1618,"release_id":48,"lang":60,"path":1613,"alternates":1768,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1623,"faqs":1624,"title":1616,"topic":1641,"author":1656,"content":1657,"category":1747,"schedule":1755,"component":1171,"meta_info":1756,"cover_image":1759,"description":1758,"contributors":1762},"96d7fcda-e3db-4f35-935d-fd195032b834",[1625,1629,1633,1637],{"_uid":1626,"answer":1627,"question":1628,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1630,"answer":1631,"question":1632,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1634,"answer":1635,"question":1636,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1638,"answer":1639,"question":1640,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1642,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1654,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1655,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1643,"component":39,"meta_info":1651,"block_image":1652,"cover_image":1653,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1644,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1649,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1650,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1645,"component":118,"meta_info":1646,"meta_title":7,"block_image":1647,"cover_image":1648,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":715,"content":1658},[1659,1681,1686,1689,1694,1697,1702,1724,1729,1733,1743],{"type":726,"content":1660},[1661,1663,1670,1672,1679],{"text":1662,"type":724},"Boxing is a sport about ",{"text":1664,"type":724,"marks":1665},"range",[1666],{"type":743,"attrs":1667},{"href":1668,"uuid":48,"anchor":48,"custom":1669,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1671,"type":724}," and ",{"text":1673,"type":724,"marks":1674},"distance",[1675],{"type":743,"attrs":1676},{"href":1677,"uuid":48,"anchor":48,"custom":1678,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1680,"type":724},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":718,"attrs":1682,"content":1683},{"level":720},[1684],{"text":1685,"type":724},"Step Behind The Jab",{"type":726,"content":1687},[1688],{"text":1631,"type":724},{"type":718,"attrs":1690,"content":1691},{"level":720},[1692],{"text":1693,"type":724},"Front Foot Defense",{"type":726,"content":1695},[1696],{"text":1635,"type":724},{"type":718,"attrs":1698,"content":1699},{"level":720},[1700],{"text":1701,"type":724},"Cutting Off The Ring",{"type":726,"content":1703},[1704,1706,1713,1715,1722],{"text":1705,"type":724},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1707,"type":724,"marks":1708},"outside fighter",[1709],{"type":743,"attrs":1710},{"href":1711,"uuid":48,"anchor":48,"custom":1712,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1714,"type":724},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1716,"type":724,"marks":1717},"jab",[1718],{"type":743,"attrs":1719},{"href":1720,"uuid":48,"anchor":48,"custom":1721,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1723,"type":724}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":718,"attrs":1725,"content":1726},{"level":720},[1727],{"text":1728,"type":724},"The Takeaway",{"type":726,"content":1730},[1731],{"text":1732,"type":724},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":726,"content":1734},[1735,1736,1741],{"text":1112,"type":724},{"text":1114,"type":724,"marks":1737},[1738],{"type":743,"attrs":1739},{"href":1118,"uuid":48,"anchor":48,"custom":1740,"target":746,"linktype":13},{},{"text":1742,"type":724}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":1744},[1745],{"text":1746,"type":724},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1748,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1753,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1754,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1749,"component":118,"meta_info":1750,"meta_title":7,"block_image":1751,"cover_image":1752,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1757,"title":1616,"plugin":43,"description":1758},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1760,"alt":1616,"name":7,"focus":48,"title":1616,"filename":1761,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1610],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1770,"created_at":1771,"published_at":1772,"updated_at":1773,"id":1774,"uuid":1775,"content":1776,"slug":2177,"full_slug":2178,"sort_by_date":48,"position":2179,"tag_list":2180,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2181,"first_published_at":1772,"release_id":48,"lang":60,"path":1613,"alternates":2182,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1777,"faqs":1778,"title":1770,"topic":1787,"author":1802,"content":1803,"category":2158,"schedule":2166,"component":1171,"meta_info":2167,"cover_image":2171,"description":2175,"contributors":2176},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1779,1783],{"_uid":1780,"answer":1781,"question":1782,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1784,"answer":1785,"question":1786,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1788,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1800,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1801,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1789,"component":39,"meta_info":1797,"block_image":1798,"cover_image":1799,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1790,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1795,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1796,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1791,"component":118,"meta_info":1792,"meta_title":7,"block_image":1793,"cover_image":1794,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":715,"content":1804},[1805,1810,1825,1839,1844,1848,1853,1857,1895,1899,1904,1908,1912,1917,1921,1926,1940,1944,1964,1969,1973,1977,2035,2040,2044,2048,2074,2088,2093,2097,2101,2128,2132,2137,2141,2145,2155],{"type":718,"attrs":1806,"content":1807},{"level":720},[1808],{"text":1809,"type":724},"How to Stay Motivated to Work Out",{"type":726,"content":1811},[1812,1814,1823],{"text":1813,"type":724},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1815,"type":724,"marks":1816},"New Year’s Resolutions",[1817,1821],{"type":743,"attrs":1818},{"href":1819,"uuid":48,"anchor":48,"custom":1820,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1822},"underline",{"text":1824,"type":724},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":726,"content":1826},[1827,1829,1837],{"text":1828,"type":724},"But what happens if you're looking for motivation to work out in the ",{"text":1830,"type":724,"marks":1831},"middle of summer",[1832,1836],{"type":743,"attrs":1833},{"href":1834,"uuid":48,"anchor":48,"custom":1835,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1822},{"text":1838,"type":724}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":718,"attrs":1840,"content":1841},{"level":720},[1842],{"text":1843,"type":724},"Motivation vs. Determination",{"type":726,"content":1845},[1846],{"text":1847,"type":724},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":718,"attrs":1849,"content":1850},{"level":1123},[1851],{"text":1852,"type":724},"Motivation",{"type":726,"content":1854},[1855],{"text":1856,"type":724},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":812,"content":1858},[1859,1865,1871,1877,1883,1889],{"type":815,"content":1860},[1861],{"type":726,"content":1862},[1863],{"text":1864,"type":724},"Movies",{"type":815,"content":1866},[1867],{"type":726,"content":1868},[1869],{"text":1870,"type":724},"Books",{"type":815,"content":1872},[1873],{"type":726,"content":1874},[1875],{"text":1876,"type":724},"Quotes",{"type":815,"content":1878},[1879],{"type":726,"content":1880},[1881],{"text":1882,"type":724},"Speeches",{"type":815,"content":1884},[1885],{"type":726,"content":1886},[1887],{"text":1888,"type":724},"Social media posts",{"type":815,"content":1890},[1891],{"type":726,"content":1892},[1893],{"text":1894,"type":724},"Success stories",{"type":726,"content":1896},[1897],{"text":1898,"type":724},"These are things that essentially make you want to start something, like a workout.",{"type":718,"attrs":1900,"content":1901},{"level":1123},[1902],{"text":1903,"type":724},"Determination",{"type":726,"content":1905},[1906],{"text":1907,"type":724},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":726,"content":1909},[1910],{"text":1911,"type":724},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":718,"attrs":1913,"content":1914},{"level":720},[1915],{"text":1916,"type":724},"Finding That Drive",{"type":726,"content":1918},[1919],{"text":1920,"type":724},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":718,"attrs":1922,"content":1923},{"level":1123},[1924],{"text":1925,"type":724},"Working Out at Home",{"type":726,"content":1927},[1928,1930,1938],{"text":1929,"type":724},"The wonderful thing about ",{"text":1931,"type":724,"marks":1932},"working out from home",[1933,1937],{"type":743,"attrs":1934},{"href":1935,"uuid":48,"anchor":48,"custom":1936,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1822},{"text":1939,"type":724}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":726,"content":1941},[1942],{"text":1943,"type":724},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":812,"content":1945},[1946,1952,1958],{"type":815,"content":1947},[1948],{"type":726,"content":1949},[1950],{"text":1951,"type":724},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":815,"content":1953},[1954],{"type":726,"content":1955},[1956],{"text":1957,"type":724},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":815,"content":1959},[1960],{"type":726,"content":1961},[1962],{"text":1963,"type":724},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":718,"attrs":1965,"content":1966},{"level":1123},[1967],{"text":1968,"type":724},"Staying Committed to Exercising Daily",{"type":726,"content":1970},[1971],{"text":1972,"type":724},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":726,"content":1974},[1975],{"text":1976,"type":724},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":812,"content":1978},[1979,1985,1991,1997,2009,2023],{"type":815,"content":1980},[1981],{"type":726,"content":1982},[1983],{"text":1984,"type":724},"Outdoor walks/hikes in nature",{"type":815,"content":1986},[1987],{"type":726,"content":1988},[1989],{"text":1990,"type":724},"Easy pace swims",{"type":815,"content":1992},[1993],{"type":726,"content":1994},[1995],{"text":1996,"type":724},"Sauna sessions",{"type":815,"content":1998},[1999],{"type":726,"content":2000},[2001],{"text":2002,"type":724,"marks":2003},"Low-intensity yoga",[2004,2008],{"type":743,"attrs":2005},{"href":2006,"uuid":48,"anchor":48,"custom":2007,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1822},{"type":815,"content":2010},[2011],{"type":726,"content":2012},[2013,2021],{"text":2014,"type":724,"marks":2015},"Mobility work",[2016,2020],{"type":743,"attrs":2017},{"href":2018,"uuid":48,"anchor":48,"custom":2019,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1822},{"text":2022,"type":724}," ",{"type":815,"content":2024},[2025],{"type":726,"content":2026},[2027],{"text":2028,"type":724,"marks":2029},"Stretching",[2030,2034],{"type":743,"attrs":2031},{"href":2032,"uuid":48,"anchor":48,"custom":2033,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1822},{"type":718,"attrs":2036,"content":2037},{"level":1123},[2038],{"text":2039,"type":724},"Morning Workouts Before Starting the Day",{"type":726,"content":2041},[2042],{"text":2043,"type":724},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":726,"content":2045},[2046],{"text":2047,"type":724},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":812,"content":2049},[2050,2056,2062,2068],{"type":815,"content":2051},[2052],{"type":726,"content":2053},[2054],{"text":2055,"type":724},"Turning off electronics the last hour",{"type":815,"content":2057},[2058],{"type":726,"content":2059},[2060],{"text":2061,"type":724},"Sleeping in a blacked-out environment",{"type":815,"content":2063},[2064],{"type":726,"content":2065},[2066],{"text":2067,"type":724},"Getting to bed at the same time each night",{"type":815,"content":2069},[2070],{"type":726,"content":2071},[2072],{"text":2073,"type":724},"Set out your workout clothes the night before",{"type":726,"content":2075},[2076,2078,2086],{"text":2077,"type":724},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2079,"type":724,"marks":2080},"H.I.I.T. session",[2081,2085],{"type":743,"attrs":2082},{"href":2083,"uuid":48,"anchor":48,"custom":2084,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1822},{"text":2087,"type":724},".",{"type":718,"attrs":2089,"content":2090},{"level":1123},[2091],{"text":2092,"type":724},"End-of-Day Workouts",{"type":726,"content":2094},[2095],{"text":2096,"type":724},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":726,"content":2098},[2099],{"text":2100,"type":724},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":812,"content":2102},[2103,2116,2122],{"type":815,"content":2104},[2105],{"type":726,"content":2106},[2107,2109,2114],{"text":2108,"type":724},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2110,"type":724,"marks":2111},"“why” ",[2112],{"type":2113},"italic",{"text":2115,"type":724},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":815,"content":2117},[2118],{"type":726,"content":2119},[2120],{"text":2121,"type":724},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":815,"content":2123},[2124],{"type":726,"content":2125},[2126],{"text":2127,"type":724},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":726,"content":2129},[2130],{"text":2131,"type":724},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":718,"attrs":2133,"content":2134},{"level":720},[2135],{"text":2136,"type":724},"Plan Then Execute",{"type":726,"content":2138},[2139],{"text":2140,"type":724},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":718,"attrs":2142,"content":2143},{"level":720},[2144],{"text":1108,"type":724},{"type":726,"content":2146},[2147,2148,2154],{"text":1112,"type":724},{"text":1114,"type":724,"marks":2149},[2150,2153],{"type":743,"attrs":2151},{"href":1118,"uuid":48,"anchor":48,"custom":2152,"target":746,"linktype":13},{},{"type":1822},{"text":1742,"type":724},{"type":726,"content":2156},[2157],{"text":1746,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2159,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2164,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2165,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2160,"component":118,"meta_info":2161,"meta_title":7,"block_image":2162,"cover_image":2163,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2168,"title":2169,"plugin":43,"description":2170},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2172,"alt":2173,"name":7,"focus":7,"title":2173,"filename":2174,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1610],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2184,"created_at":2185,"published_at":2186,"updated_at":2187,"id":2188,"uuid":2189,"content":2190,"slug":2523,"full_slug":2524,"sort_by_date":48,"position":2525,"tag_list":2526,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2527,"first_published_at":2528,"release_id":48,"lang":60,"path":1613,"alternates":2529,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2191,"faqs":2192,"title":2184,"topic":2205,"author":2220,"content":2221,"category":2504,"schedule":2512,"component":1171,"meta_info":2513,"cover_image":2517,"description":2521,"contributors":2522},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2193,2197,2201],{"_uid":2194,"answer":2195,"question":2196,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2198,"answer":2199,"question":2200,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2202,"answer":2203,"question":2204,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2206,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2218,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2219,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2207,"component":39,"meta_info":2215,"block_image":2216,"cover_image":2217,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2208,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2213,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2214,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2209,"component":118,"meta_info":2210,"meta_title":7,"block_image":2211,"cover_image":2212,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":715,"content":2222},[2223,2237,2241,2253,2258,2263,2291,2296,2323,2328,2350,2355,2377,2382,2404,2409,2436,2441,2457,2461,2485,2489,2500],{"type":726,"content":2224},[2225,2227,2235],{"text":2226,"type":724},"Post-workout ",{"text":2228,"type":724,"marks":2229},"stretches",[2230,2234],{"type":743,"attrs":2231},{"href":2232,"uuid":48,"anchor":48,"custom":2233,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1822},{"text":2236,"type":724}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":718,"attrs":2238,"content":2239},{"level":720},[2240],{"text":2196,"type":724},{"type":726,"content":2242},[2243,2251],{"text":2244,"type":724,"marks":2245},"Research",[2246,2250],{"type":743,"attrs":2247},{"href":2248,"uuid":48,"anchor":48,"custom":2249,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1822},{"text":2252,"type":724}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":718,"attrs":2254,"content":2255},{"level":720},[2256],{"text":2257,"type":724},"7 Stretches to Help You Recover Post-Workout",{"type":718,"attrs":2259,"content":2260},{"level":1123},[2261],{"text":2262,"type":724},"Shoulder Flossing",{"type":1078,"attrs":2264,"content":2266},{"order":2265},{"order":1080},[2267,2273,2279,2285],{"type":815,"content":2268},[2269],{"type":726,"content":2270},[2271],{"text":2272,"type":724},"Start in a standing position.",{"type":815,"content":2274},[2275],{"type":726,"content":2276},[2277],{"text":2278,"type":724},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":815,"content":2280},[2281],{"type":726,"content":2282},[2283],{"text":2284,"type":724},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":815,"content":2286},[2287],{"type":726,"content":2288},[2289],{"text":2290,"type":724},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":718,"attrs":2292,"content":2293},{"level":1123},[2294],{"text":2295,"type":724},"World's Greatest Stretch ",{"type":1078,"attrs":2297,"content":2298},{"order":1080},[2299,2305,2311,2317],{"type":815,"content":2300},[2301],{"type":726,"content":2302},[2303],{"text":2304,"type":724},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":815,"content":2306},[2307],{"type":726,"content":2308},[2309],{"text":2310,"type":724},"Next to the left hand, raise the left hand to the sky. ",{"type":815,"content":2312},[2313],{"type":726,"content":2314},[2315],{"text":2316,"type":724},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":815,"content":2318},[2319],{"type":726,"content":2320},[2321],{"text":2322,"type":724},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":718,"attrs":2324,"content":2325},{"level":1123},[2326],{"text":2327,"type":724},"Kneeling Quad/Hip Flexor Stretch",{"type":1078,"attrs":2329,"content":2331},{"order":2330},{"order":1080},[2332,2338,2344],{"type":815,"content":2333},[2334],{"type":726,"content":2335},[2336],{"text":2337,"type":724},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":815,"content":2339},[2340],{"type":726,"content":2341},[2342],{"text":2343,"type":724},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":815,"content":2345},[2346],{"type":726,"content":2347},[2348],{"text":2349,"type":724},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":718,"attrs":2351,"content":2352},{"level":1123},[2353],{"text":2354,"type":724},"Cat/Cow",{"type":1078,"attrs":2356,"content":2358},{"order":2357},{"order":1080},[2359,2365,2371],{"type":815,"content":2360},[2361],{"type":726,"content":2362},[2363],{"text":2364,"type":724},"Start on all fours, neutral spine. ",{"type":815,"content":2366},[2367],{"type":726,"content":2368},[2369],{"text":2370,"type":724},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":815,"content":2372},[2373],{"type":726,"content":2374},[2375],{"text":2376,"type":724},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":718,"attrs":2378,"content":2379},{"level":1123},[2380],{"text":2381,"type":724},"Thread the Needle",{"type":1078,"attrs":2383,"content":2385},{"order":2384},{"order":1080},[2386,2392,2398],{"type":815,"content":2387},[2388],{"type":726,"content":2389},[2390],{"text":2391,"type":724},"Start on all fours. ",{"type":815,"content":2393},[2394],{"type":726,"content":2395},[2396],{"text":2397,"type":724},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":815,"content":2399},[2400],{"type":726,"content":2401},[2402],{"text":2403,"type":724},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":718,"attrs":2405,"content":2406},{"level":1123},[2407],{"text":2408,"type":724},"Thread the Needle With a Twist ",{"type":1078,"attrs":2410,"content":2412},{"order":2411},{"order":1080},[2413,2418,2424,2430],{"type":815,"content":2414},[2415],{"type":726,"content":2416},[2417],{"text":2391,"type":724},{"type":815,"content":2419},[2420],{"type":726,"content":2421},[2422],{"text":2423,"type":724},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":815,"content":2425},[2426],{"type":726,"content":2427},[2428],{"text":2429,"type":724},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":815,"content":2431},[2432],{"type":726,"content":2433},[2434],{"text":2435,"type":724},"Return to the starting position.",{"type":718,"attrs":2437,"content":2438},{"level":1123},[2439],{"text":2440,"type":724},"Scorpion Stretch (Prone) ",{"type":1078,"attrs":2442,"content":2444},{"order":2443},{"order":1080},[2445,2451],{"type":815,"content":2446},[2447],{"type":726,"content":2448},[2449],{"text":2450,"type":724},"Begin lying down, arms out in T. ",{"type":815,"content":2452},[2453],{"type":726,"content":2454},[2455],{"text":2456,"type":724},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":718,"attrs":2458,"content":2459},{"level":720},[2460],{"text":2204,"type":724},{"type":726,"content":2462},[2463,2465,2473,2475,2483],{"text":2464,"type":724},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2466,"type":724,"marks":2467},"range of motion improvements",[2468,2472],{"type":743,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"custom":2471,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1822},{"text":2474,"type":724},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2476,"type":724,"marks":2477},"Studies",[2478,2482],{"type":743,"attrs":2479},{"href":2480,"uuid":48,"anchor":48,"custom":2481,"target":746,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1822},{"text":2484,"type":724}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":718,"attrs":2486,"content":2487},{"level":720},[2488],{"text":1108,"type":724},{"type":726,"content":2490},[2491,2492,2498],{"text":1112,"type":724},{"text":1114,"type":724,"marks":2493},[2494,2497],{"type":743,"attrs":2495},{"href":1118,"uuid":48,"anchor":48,"custom":2496,"target":746,"linktype":13},{},{"type":1822},{"text":2499,"type":724}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":2501},[2502],{"text":2503,"type":724},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2505,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2510,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2511,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2506,"component":118,"meta_info":2507,"meta_title":7,"block_image":2508,"cover_image":2509,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2514,"title":2515,"plugin":43,"description":2516},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2518,"alt":2519,"name":7,"focus":7,"title":2519,"filename":2520,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1610],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2531,"created_at":2532,"published_at":2533,"updated_at":2534,"id":2535,"uuid":2536,"content":2537,"slug":2902,"full_slug":2903,"sort_by_date":48,"position":2904,"tag_list":2905,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2906,"first_published_at":2907,"release_id":48,"lang":60,"path":1613,"alternates":2908,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2538,"faqs":2539,"title":2531,"topic":2568,"author":2583,"content":2584,"category":2883,"schedule":2891,"component":1171,"meta_info":2892,"cover_image":2896,"description":2900,"contributors":2901},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2540,2544,2548,2552,2556,2560,2564],{"_uid":2541,"answer":2542,"question":2543,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2545,"answer":2546,"question":2547,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2549,"answer":2550,"question":2551,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2553,"answer":2554,"question":2555,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2557,"answer":2558,"question":2559,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2561,"answer":2562,"question":2563,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2565,"answer":2566,"question":2567,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2569,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2581,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2582,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2570,"component":39,"meta_info":2578,"block_image":2579,"cover_image":2580,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2571,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2576,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2577,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2572,"component":118,"meta_info":2573,"meta_title":7,"block_image":2574,"cover_image":2575,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":715,"content":2585},[2586,2591,2595,2599,2603,2623,2627,2631,2635,2640,2644,2688,2693,2697,2711,2715,2737,2742,2746,2813,2818,2822,2842,2847,2861,2865,2870,2880],{"type":718,"attrs":2587,"content":2588},{"level":720},[2589],{"text":2590,"type":724},"Boxing Terminology",{"type":726,"content":2592},[2593],{"text":2594,"type":724},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":718,"attrs":2596,"content":2597},{"level":720},[2598],{"text":2543,"type":724},{"type":726,"content":2600},[2601],{"text":2602,"type":724},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":812,"content":2604},[2605,2611],{"type":815,"content":2606},[2607],{"type":726,"content":2608},[2609],{"text":2610,"type":724},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":815,"content":2612},[2613],{"type":726,"content":2614},[2615,2617,2621],{"text":2616,"type":724},"Southpaw Stance",{"text":734,"type":724,"marks":2618},[2619],{"type":2620},"bold",{"text":2622,"type":724},"– Standing with your right foot farther out in front than your left foot",{"type":718,"attrs":2624,"content":2625},{"level":720},[2626],{"text":2547,"type":724},{"type":726,"content":2628},[2629],{"text":2630,"type":724},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":726,"content":2632},[2633],{"text":2634,"type":724},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":718,"attrs":2636,"content":2637},{"level":1123},[2638],{"text":2639,"type":724},"Boxing Punches",{"type":726,"content":2641},[2642],{"text":2643,"type":724},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":812,"content":2645},[2646,2652,2658,2664,2670,2676,2682],{"type":815,"content":2647},[2648],{"type":726,"content":2649},[2650],{"text":2651,"type":724},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":815,"content":2653},[2654],{"type":726,"content":2655},[2656],{"text":2657,"type":724},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":815,"content":2659},[2660],{"type":726,"content":2661},[2662],{"text":2663,"type":724},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":815,"content":2665},[2666],{"type":726,"content":2667},[2668],{"text":2669,"type":724},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":815,"content":2671},[2672],{"type":726,"content":2673},[2674],{"text":2675,"type":724},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":815,"content":2677},[2678],{"type":726,"content":2679},[2680],{"text":2681,"type":724},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":815,"content":2683},[2684],{"type":726,"content":2685},[2686],{"text":2687,"type":724},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":718,"attrs":2689,"content":2690},{"level":1123},[2691],{"text":2692,"type":724},"Boxing Movements",{"type":726,"content":2694},[2695],{"text":2696,"type":724},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":812,"content":2698},[2699,2705],{"type":815,"content":2700},[2701],{"type":726,"content":2702},[2703],{"text":2704,"type":724},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":815,"content":2706},[2707],{"type":726,"content":2708},[2709],{"text":2710,"type":724},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":726,"content":2712},[2713],{"text":2714,"type":724},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":812,"content":2716},[2717,2731],{"type":815,"content":2718},[2719],{"type":726,"content":2720},[2721,2729],{"text":2722,"type":724,"marks":2723},"Shoulder Roll",[2724,2728],{"type":743,"attrs":2725},{"href":2726,"uuid":48,"anchor":48,"custom":2727,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1822},{"text":2730,"type":724}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":815,"content":2732},[2733],{"type":726,"content":2734},[2735],{"text":2736,"type":724},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":718,"attrs":2738,"content":2739},{"level":1123},[2740],{"text":2741,"type":724},"Boxing Training",{"type":726,"content":2743},[2744],{"text":2745,"type":724},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1078,"attrs":2747,"content":2749},{"order":2748},{"order":1080},[2750,2756,2762,2776,2790],{"type":815,"content":2751},[2752],{"type":726,"content":2753},[2754],{"text":2755,"type":724},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":815,"content":2757},[2758],{"type":726,"content":2759},[2760],{"text":2761,"type":724},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":815,"content":2763},[2764],{"type":726,"content":2765},[2766,2774],{"text":2767,"type":724,"marks":2768},"Mittwork",[2769,2773],{"type":743,"attrs":2770},{"href":2771,"uuid":48,"anchor":48,"custom":2772,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1822},{"text":2775,"type":724}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":815,"content":2777},[2778],{"type":726,"content":2779},[2780,2788],{"text":2781,"type":724,"marks":2782},"Sparring",[2783,2787],{"type":743,"attrs":2784},{"href":2785,"uuid":48,"anchor":48,"custom":2786,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1822},{"text":2789,"type":724}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":815,"content":2791},[2792],{"type":726,"content":2793},[2794,2802,2804,2811],{"text":2795,"type":724,"marks":2796},"Roadwork",[2797,2801],{"type":743,"attrs":2798},{"href":2799,"uuid":48,"anchor":48,"custom":2800,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1822},{"text":2803,"type":724}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2805,"type":724,"marks":2806},"roadwork drills",[2807,2810],{"type":743,"attrs":2808},{"href":2799,"uuid":48,"anchor":48,"custom":2809,"target":746,"linktype":13},{},{"type":1822},{"text":2812,"type":724}," to add to your boxer training.",{"type":718,"attrs":2814,"content":2815},{"level":1123},[2816],{"text":2817,"type":724},"Heavy Bag Training",{"type":726,"content":2819},[2820],{"text":2821,"type":724},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":812,"content":2823},[2824,2830,2836],{"type":815,"content":2825},[2826],{"type":726,"content":2827},[2828],{"text":2829,"type":724},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":815,"content":2831},[2832],{"type":726,"content":2833},[2834],{"text":2835,"type":724},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":815,"content":2837},[2838],{"type":726,"content":2839},[2840],{"text":2841,"type":724},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":718,"attrs":2843,"content":2844},{"level":1123},[2845],{"text":2846,"type":724},"Recovery",{"type":726,"content":2848},[2849,2851,2859],{"text":2850,"type":724},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2852,"type":724,"marks":2853},"interview with FightCamp Trainer Coach PJ",[2854,2858],{"type":743,"attrs":2855},{"href":2856,"uuid":48,"anchor":48,"custom":2857,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1822},{"text":2860,"type":724},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":726,"content":2862},[2863],{"text":2864,"type":724},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":718,"attrs":2866,"content":2867},{"level":720},[2868],{"text":2869,"type":724},"Talk and Train Like a Fighter",{"type":726,"content":2871},[2872,2873,2879],{"text":1112,"type":724},{"text":1114,"type":724,"marks":2874},[2875,2878],{"type":743,"attrs":2876},{"href":1118,"uuid":48,"anchor":48,"custom":2877,"target":746,"linktype":13},{},{"type":1822},{"text":2499,"type":724},{"type":726,"content":2881},[2882],{"text":1746,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2884,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2889,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2890,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2885,"component":118,"meta_info":2886,"meta_title":7,"block_image":2887,"cover_image":2888,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2893,"title":2894,"plugin":43,"description":2895},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2897,"alt":2898,"name":7,"focus":7,"title":2898,"filename":2899,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1610],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2910,"created_at":2911,"published_at":2912,"updated_at":2913,"id":2914,"uuid":2915,"content":2916,"slug":3189,"full_slug":3190,"sort_by_date":48,"position":3191,"tag_list":3192,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":3193,"first_published_at":3194,"release_id":48,"lang":60,"path":1613,"alternates":3195,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2917,"faqs":2918,"title":2931,"topic":2932,"author":1656,"content":2947,"category":3170,"schedule":3178,"component":1171,"meta_info":3179,"cover_image":3183,"description":3187,"contributors":3188},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2919,2923,2927],{"_uid":2920,"answer":2921,"question":2922,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2924,"answer":2925,"question":2926,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2928,"answer":2929,"question":2930,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2933,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2945,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2946,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2934,"component":39,"meta_info":2942,"block_image":2943,"cover_image":2944,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2935,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2940,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2941,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2936,"component":118,"meta_info":2937,"meta_title":7,"block_image":2938,"cover_image":2939,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":715,"content":2948},[2949,2953,2958,2970,2984,2989,3009,3013,3018,3035,3039,3059,3063,3068,3083,3087,3092,3116,3121,3135,3139,3153,3157,3167],{"type":726,"content":2950},[2951],{"text":2952,"type":724},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":718,"attrs":2954,"content":2955},{"level":720},[2956],{"text":2957,"type":724},"Floyd “Money” Mayweather Jr.",{"type":780,"attrs":2959},{"id":2960,"body":2961},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2962],{"url":2963,"_uid":2964,"image":2965,"component":809,"copyright_details":2969},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2966,"alt":2967,"name":7,"focus":7,"title":2967,"filename":2968,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":726,"content":2971},[2972,2974,2982],{"text":2973,"type":724},"Regarded as the best technical boxer of this age, ",{"text":2975,"type":724,"marks":2976},"Floyd Mayweather Jr.",[2977,2981],{"type":743,"attrs":2978},{"href":2979,"uuid":48,"anchor":48,"custom":2980,"target":746,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1822},{"text":2983,"type":724}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":718,"attrs":2985,"content":2986},{"level":1123},[2987],{"text":2988,"type":724},"The Philly Shell",{"type":812,"content":2990},[2991,2997,3003],{"type":815,"content":2992},[2993],{"type":726,"content":2994},[2995],{"text":2996,"type":724},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":815,"content":2998},[2999],{"type":726,"content":3000},[3001],{"text":3002,"type":724},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":815,"content":3004},[3005],{"type":726,"content":3006},[3007],{"text":3008,"type":724},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":726,"content":3010},[3011],{"text":3012,"type":724},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":718,"attrs":3014,"content":3015},{"level":720},[3016],{"text":3017,"type":724},"Pernell “Sweet Pea” Whitaker",{"type":780,"attrs":3019},{"id":2960,"body":3020},[3021],{"url":3022,"_uid":3023,"image":3024,"component":809,"copyright_details":3028},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":3025,"alt":3026,"name":7,"focus":7,"title":3026,"filename":3027,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[3029],{"_uid":3030,"link":3031,"title":3033,"component":3034},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":3032,"target":746,"linktype":13,"fieldtype":14,"cached_url":3032},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":726,"content":3036},[3037],{"text":3038,"type":724},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":812,"content":3040},[3041,3047,3053],{"type":815,"content":3042},[3043],{"type":726,"content":3044},[3045],{"text":3046,"type":724},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":815,"content":3048},[3049],{"type":726,"content":3050},[3051],{"text":3052,"type":724},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":815,"content":3054},[3055],{"type":726,"content":3056},[3057],{"text":3058,"type":724},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":726,"content":3060},[3061],{"text":3062,"type":724},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":718,"attrs":3064,"content":3065},{"level":720},[3066],{"text":3067,"type":724},"Muhammad Ali",{"type":780,"attrs":3069},{"id":2960,"body":3070},[3071],{"url":3072,"_uid":3073,"image":3074,"component":809,"copyright_details":3077},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":3075,"alt":2967,"name":7,"focus":7,"title":2967,"filename":3076,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[3078],{"_uid":3079,"link":3080,"title":3082,"component":3034},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":3081,"target":746,"linktype":13,"fieldtype":14,"cached_url":3081},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":726,"content":3084},[3085],{"text":3086,"type":724},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":718,"attrs":3088,"content":3089},{"level":1123},[3090],{"text":3091,"type":724},"The Ali Shuffle",{"type":812,"content":3093},[3094,3110],{"type":815,"content":3095},[3096],{"type":726,"content":3097},[3098,3100,3108],{"text":3099,"type":724},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":3101,"type":724,"marks":3102},"To do the Ali Shuffle",[3103,3107],{"type":743,"attrs":3104},{"href":3105,"uuid":48,"anchor":48,"custom":3106,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1822},{"text":3109,"type":724},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":815,"content":3111},[3112],{"type":726,"content":3113},[3114],{"text":3115,"type":724},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":718,"attrs":3117,"content":3118},{"level":1123},[3119],{"text":3120,"type":724},"The Rope a Dope",{"type":812,"content":3122},[3123,3129],{"type":815,"content":3124},[3125],{"type":726,"content":3126},[3127],{"text":3128,"type":724},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":815,"content":3130},[3131],{"type":726,"content":3132},[3133],{"text":3134,"type":724},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":726,"content":3136},[3137],{"text":3138,"type":724},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":726,"content":3140},[3141,3143,3151],{"text":3142,"type":724},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":3144,"type":724,"marks":3145},"FightCamp Community",[3146,3150],{"type":743,"attrs":3147},{"href":3148,"uuid":48,"anchor":48,"custom":3149,"target":746,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1822},{"text":3152,"type":724},"!",{"type":718,"attrs":3154,"content":3155},{"level":720},[3156],{"text":1108,"type":724},{"type":726,"content":3158},[3159,3160,3166],{"text":1112,"type":724},{"text":1114,"type":724,"marks":3161},[3162,3165],{"type":743,"attrs":3163},{"href":1118,"uuid":48,"anchor":48,"custom":3164,"target":746,"linktype":13},{},{"type":1822},{"text":1742,"type":724},{"type":726,"content":3168},[3169],{"text":1746,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3171,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3176,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3172,"component":118,"meta_info":3173,"meta_title":7,"block_image":3174,"cover_image":3175,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":3180,"title":3181,"plugin":43,"description":3182},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":3184,"alt":3185,"name":7,"focus":7,"title":3185,"filename":3186,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1610],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1171,"created_at":3197,"published_at":3198,"updated_at":3199,"id":3200,"uuid":3201,"content":3202,"slug":1171,"full_slug":3223,"sort_by_date":48,"position":446,"tag_list":3224,"is_startpage":9,"parent_id":3225,"meta_data":48,"group_id":3226,"first_published_at":3227,"release_id":48,"lang":60,"path":7,"alternates":3228,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3203,"component":3204,"meta_info":3205,"custom_content_list":3207},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3206,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3208,3213,3218],{"_uid":3209,"label":3210,"value":3211,"dev_id":3212,"component":724},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3214,"label":3215,"value":3216,"dev_id":3217,"component":724},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3219,"label":3220,"value":3221,"dev_id":3222,"component":724},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787013242600]