‘Correct Boxing Technique’ with AJ Perez of Rumble Boxing

– What’s going on guys, Shane here, with founding trainer of Rumble Boxing in Los Angeles, and one of the best mitt holders in the game, AJ Perez. – I don’t know about the best man, aye, maybe top three alright? (Shane and AJ laughing) – So guys, today AJ is gonna be bridging the gap between boxing fitness and boxing for competition. He’s gonna be talking about rhythm, he’s gonna be talking about breathing and biomechanics. Let’s take a look.

(swoosh) – Okay so, fightTIPS, a lot of people have recently been joining boxing gyms, or boxing studios, for cardiovascular purposes, right? So for fitness, it’s growing in popularity, but a lot of people don’t want to run on a treadmill, they don’t want to jump an elliptical, boxing’s a fun way to get your cardio in. So, let’s break that down, cardiovascular, right? Breathing, okay the ability to last longer in your workout, okay? Now, what we’re gonna breakdown is the breathing, first for offense, right?

To achieve a punch, you’re gonna want to exhale during the punch. So Shane, demonstrate a jab. Oh, did you hear that? Right out of his mouth, (exhales) a sharp exhale, okay? So for offensive purposes, exhaling while you punch, give me a cross. Give me a hook.

There’s a breath out, okay? So that’s just to let go of the punch. Now, for defensive purposes, okay?

If he happens to throw a punch, go ahead throw your jab, boom. His body’s open, his head is open. Any time you let go of a punch whether it’s your right hand, left hand, hook, cross, uppercut, a part of you is vulnerable to take a punch.

Now, if you have to absorb impact, you’re gonna want to be breathing out, okay? So, if you take a punch, right? Go ahead and throw a punch at me. (AJ strains) And if I didn’t breathe out, I have a harder time absorbing the impact.

If you’ve ever had the wind knocked out of you, it hurts, (laughs) okay? So, to absorb the impact better, if I threw a punch and he clipped me at the same time, (exhales) I’ll be able to absorb the impact and come back better with breathing out. So, offense, defense and cardio. If you’re breathing out, with a punch, (inhales) and breathing in after, you have an easier time staying in the fight, or the workout, okay? So cardio, offense to defense, it all ties in together, okay?

(swoosh) Okay so, movement patterns, okay, we have rotation, we have extension, we have breathing, there’s a lot of things that go into throwing a punch. First punch most people tend to learn, right, is the jab. The number one punch, jab. Now, this is the weakest punch that you have in your arsenal, we acknowledge that, we’re okay with it.

But, if you could generate power on this punch, you can generate power in every other punch. Now, when you’re throwing this punch, four key things I want you to keep in mind when you’re throwing it, to execute it. You have to do all four at the exact same time. Let’s talk about number one, extension. You have to extend your arm to generate power, okay? Now, number two, rotation.

You have to rotate your body into the punch, alright? So number three, breathing. You have to exhale at the same time, go ahead and do all three.

(Shane exhales) Okay, now one more step that tends to get overlooked, you will hear sometimes in boxing gyms, is lowering your center of gravity, okay? Or our other terms, what can we use? – [Shane And AJ] Sitting down. – Okay, sitting down on a punch, okay? Now you put all four of those together at the exact same time, you achieve a really good shot.

(Shane exhales) Okay, and that’s for the weakest punch, but if we do that with the cross. (Shane exhales) Rotation, extension, breathing, sitting down on the punch, do it for the hook, your other side, uppercuts. You could repeat the process over and over again, for every punch you throw and consistently generate power. (swoosh) Okay so, one more thing I want to get this through to you guys, is if you’re brand new to boxing, it’s easy to see the movement and think, oh, he’s throwing a punch, or she’s throwing a punch, and it’s the upper body doing the work. And that’s wrong, alright?

Big word that a lot of fitness people use is the kinetic chain. And that’s being able to generate power and movement from point A to point B. And if you skip anything along the body, any muscle group, over into a muscle group that isn’t coming first, say you turn your foot into the punch and you use your shoulder right away, but you didn’t engage your lat, okay? Big muscle group right here, you’ll see it fired up really easily.

And now, you’re gonna see a lot of people, or you’re gonna be a beginner, and you’re gonna try to throw a punch and just use your arm. (exhales) Why do I know that? ‘Cause I did it. (laughs) I used to throw my hooks really wide, and I didn’t understand how to generate power from the ground up, okay? And I had to get a shoulder surgery, we’ll talk about that later.

But anyways, you want to be safe, you want to be effective, you want to make sure that you’re using your body correctly. So, generating power from the ground up, and making sure that you’re engaging every single muscle group and keeping your upper body relaxed until the point of impact, when you need it, okay? So let’s use the jab. Alright, now hold the jab out there. Power from the ground up, his lats engaged, his deltoid engages last, at the point of impact, boom, now our shoulder’s going.

Reset, and now it’s relaxed, okay? So, kinetic energy coming from the ground up and extending, (exhales) you don’t want to freeze or be tight at any point during that movement. (swoosh) Bonus fight tip, okay? (laughs) (drum booming) Now one thing that gets very looked over, when coaching somebody how to box is what do you explain to them to do when they’re not throwing a punch, defending themselves, or moving their feet? Uh oh, (laughs) it tends to happen often where beginners freeze. Now it’s hard to communicate to somebody, hey, find a boxing rhythm, something that’s efficient, something that’s gonna allow them to do, achieve something offensively, defensively, or to evade, or to advance, okay?

And you want to be able to do those things right away. So one thing that I like to teach people is, an active recovery. It’s a big word that we use in fitness, right, when you finish an exercise. You want to put your body in active recovery ’cause you’re gonna recover faster and more efficiently, and be able to do the exercise, or achieve another set. So, say you finish the bench press, okay?

– Yeah. – Soon as you jump off the bench press you just stand still. – Yeah, yeah, yeah.

– It’s not gonna be comfortable, you’re gonna want to shake your arms out a little bit, you’re gonna want to relax and get ready for another set. That’s an active recovery, you’re moving your body a little bit. Now, in you’re boxing stance, you should be constantly in an active recovery, okay? So that as you’re moving, you’re finding a rhythm where you’re stabilized, you’re ready to defend, to throw a punch, or to be able to evade or advance.

So footwork, offense, defense, you can do it all, and you should be able to do it all right away. And it’s hard to do, if you’re frozen. So, when you’re not throwing a punch, try to be in an active recovery, or just finding a boxing or fighting rhythm. You’re gonna do it all, let’s do offense. Jab, cross. Let’s do footwork, get back, step in, good.

Let’s do defense, cover up. You can’t do that while you’re frozen, okay? Always be moving, always be in an active recovery for lack of a better term, okay?

(swoosh) – Alright guys, there you have it. So, just to cover some of the topics that we talked about, it was breathing and the importance of it. To make sure that you’re properly defending, in case you take a hit. Let’s say they slip your jab and they throw a jab to the body, (exhales) right? And the importance of cardiovascular, just as an anchor to remind yourself to breathe. Then we covered the four key points which were?

– Oh, four key points, okay? Extension, rotation, breathing (exhales) and lowering your center of gravity. You do it all at the same time (exhales), you achieve a perfect punch.

– That’s how you get that perfect punch. And then we talked about the kinetic chain, and how you don’t want to just throw arm punches, you want to use the rotation of the hips, driving off the ground, activating the lat muscle upon impact. And then we talked about the bonus tip, which you were so kind to share. Which was finding that rhythm afterwards, that active recovery, so that after you throw your shots you’re not just turning into a robot. Think of it like a car, right, if there’s some acceleration, if you’re already moving a little bit, it’s gonna be easier to then– – Ooh, I like that, I’m stealing it. I’m stealing it, I like that.

That’s good. – It’s gonna be easier to, to throw the punch or move away, and slip and block. – Footwork, offense, defense, it’s a lot easier to achieve while you’re moving in an active recovery, or just tactically trying to size up your opponent instead of freezing. – Yeah, and you’re not gonna gas out too, tensing all those muscles up. So there you have it guys, check out AJ’s Instagram, link is in the description below. Like I said, one of the best mitt holders, very fun to watch, you’re gonna learn a lot following his stuff, so please support.

And if you’re in the LA area, take a class of his at Rumble Boxing. You guys are gonna love it, a lot of fun. – I got you. – Until next time, be sure to subscribe to get the fight tips before your opponent does. Until then I’m Shane.