Using Hand Held Weights In KickBoxing
by goshinman
Kickboxing and Hand Held Weights
First of all, As an AFPA (American Fitness Professionals and Associates) faculty member, I would like to respond to the current trend that I see taking place around the USA regarding “kickbox” type classes taking place in aerobic programs. There is a legitimate concern that cetain trends will lead to injury and higher dropout rate among members.
A Position Statement by AFPA By: Marcus DeValentino Program Director for Cardio Kickboxing andDirector of DeValentino Shudokan Schools International.
Our goal as fitness leaders, instructors and trainers is to enhance our clients well-being. Here are some notes that might be of significance to you concerning weighted wraps or hand held weights.
Boxers and Kickboxers use and train with gloves weighing up to 20 ounces. This is primarily for protection with regard to contact however, it also offers added resistance to enhance strength, speed, and endurance with hand techniques.
In the world of fitness kickboxing here are some exceptions to the rule but first, let’s emphasize the type of weighted resistance to use. Dumbells are absolutely out of the question because the techniques of boxing/kickboxing and even martial arts are not choreographed weight lifting routines.
In other words, they are strikes. One does not actually use weights in the hand to facilitate a punch but rather it is a matter of form, style, balance, speed, power, and control. Now with fitness kickboxing we must also emphasize body alignment. Even the way we make a fist counts.
The hand cannot close completely while holding a dumbell and the contraindicative factor here is that persons holding onto weights during punching may not realize that the joints and ligaments are overcompensating for proper form and technique.
There may even be a dangerous pulling away with the gravity of the weight from the connective joints and stabilizers. Over time this could open the doors for bone and joint forms of arthritis or worse.
Definitely avoid weighted wraps e.g. wrist and ankle weights for fitness kickboxing. Many old school football players and track players now suffer with permanent damage as a result of being taught to train with maximum weighted resistance. Martial artists in the 70’s also used them for training with kicks and punches and wound up with cartilage damage in the elbow and knee joints.
Later in the 70’s it was decided that it would be okay to lightly warm up with them as far as jogging goes but this is not jogging.
There are some excellent products on the market today such as weighted GLOVES designed for the fitness kickboxing workout. These are acceptable because they do not require any overcompensation from the joints or change of hand position during training or workouts.
Shihan Boggs Inc. has a glove that was designed based on my input for fitness kickboxing which allows the participant to add or subtract the amount of resistance by slipping in small metal tubes along the wrist pockets, however:
NO BEGINNER should implement weighted resistance until the form and technique as well as the muscles have been properly conditioned to the routine. In any type of athletic or fitness training, the form should be developed BEFORE the power is developed and even still, the participant should have the choice of how much resistance to be progressively offered.
In punching realistically, it is not the fist that is strengthened but rather, the wrist, arms, back, and chest muscles and then the proper use of the shoulders and hips or legs in relation the floor do acquire maximum results.
Link to this page
I had not really thought about this but back in the day it was common to shadow box with hand weights for some… they felt they might increase speed and power when they were not useing them.
I can see a good arguement for fighting the way you train (i.e. hand positioning).