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Strength and endurance exercises for your shoulders.
Now, In Muay Thai our hands are up 99% of the time, or else they should be. What we
occur a lot of the time is a lot of fatigue in the shoulders. A little exercise that I
like to do in order to help with the fatigue in the shoulders is grab yourself a five pound
weight and in your fight stance, keep your hands up nice and high and basically you are
going to cover the distance of the room back and forth for three minutes. Just throw in
jab and then cross. Alright? Making sure you step with the jab.
Now when you are throwing the cross you are not going to leave the leg behind because
you won't be able to move forward. As you throw the right hand you are going to bring
the right hand in slightly, that way when you go forward again, jab, cross, jab, cross.
Okay? One more time. Step, jab, cross. Jab, cross, jab, cross. Making sure your hands
come back up to your head. Your arms go out, try and turn the knuckles.
Once you get beyond two minutes or even a minute and a half, you are really going to
feel your shoulders start to burn. Rather than lose good form or good techniques, bring
your arms down, shake them out, pick them up again and then proceed back with the drill.
Once you have done that for three minutes you are going to keep the same bells in your
hands, feet shoulder width apart, hands on the side. Now we want to come up as quickly
as we can with these ones, bringing your arms up shoulder height. Okay? And coming back
down again. We want to stick with this for maybe about 50, okay? Arms shoulder height
and bringing them back down.
Once we have done that, the next one we are going to come in the middle, elbows in the
middle, and weights in the middle. As I extend my arms up I am going to turn the weights
up and then bring them back down, bringing the elbows back down. When I come back down
with the elbows, I don't want to rest them on my chest. The only time I rest them on
the chest is when I get to a minute and a half and the fatigue really starts to set
in in the shoulders. But for the meantime when I come down I keep the elbows up.
We are going up, up, up, up, up. If I feel a burning, I come here, I rest for a second
or two and then off I go again.
So there are three little exercises to help with the fatigue in the shoulders so you do
not end up getting knocked out.