Jager1988 (December 12, 2007 at 8:44 pm)

hmm im about to go try this in the gym, i thought he nailed his knee one twist but he didn't. Guess you should watch out for that anyway just incase

mndeg (December 2, 2007 at 9:41 pm)

80% of punching power comes from the core.punching strength judged by triceps biceps is mostly an illusion

xxpimpin2003 (September 8, 2007 at 7:07 am)

guys this is a very good excerises. I box for about 10years right know. Very good excersise

gooddude89 (August 10, 2007 at 7:48 pm)

k.o. punching is all about technique. It comes down to being able to quickly displace all of ones weight. george foreman, julian jackson, gerald mcclellum, john mugabi, earnie shavers, joe frazier, or edwin valero didnt do this

handstand7 (July 21, 2007 at 4:29 am)

this exercise if definitely the real deal. you get functional core strength that can carry over to boxing, wrestling, hockey, tennis, and baseball.

handstand7 (July 20, 2007 at 5:42 am)

this exercise is definitely the real deal. it develops functional core strength and will help those in sports such as boxing, wrestling, baseball, hockey, and tennis.

ozthepowerful (May 5, 2007 at 12:55 am)

I'm very confused as to what he is trying to accomplish here. Creating an explosive twist is truly key to a good punch but that is a static excercise(on the arms) and seems to target parts of your body you could work out better by increasing base strength and flexibility. Or is this exercise mainly pointed at those who use looping punches?

philchangster (March 30, 2007 at 10:27 am)

could you do this exercise with a free weight dumbell?

anvar (September 25, 2006 at 8:27 am)

depending on your goal and strength cycle you are on. I would say 4 sets of 6 to start off with because I know nothing about your training history.

fitcoach (September 14, 2006 at 2:22 am)

Quality of movement is of paramount importance with this exercise so progress slowly with the weight. Start with the bar and perform 3 sets of 12 reps. Once you have the movement down add 5 pounds, then 10, then 15 - keep going up in small increments. As the weight increases drop the number of reps and focus on explosive speed - try 3-4 sets. Once you can handle 45 pounds in an explosive manner you're amongst the elite. Good luck and feel free to e-mail me at my site.