Are Both Hands Created Equal?

Of course boxing is about punching and punching involves striking something with one's fists. And
even more obvious is that we humans have 2 of them. But they are not the same. Most of us, really almost EVERY one of us, has a dominant hand. This is often the hand that you write with but even more often, the one you would throw a ball with.

So what does that mean for boxing? Generally this determines your fighting stance. You want the dominant hand, the one you could throw a ball with as far as possible in back. Why? Because this is your power side. And if you were throwing that ball, you would want the space to throw across your body with balance. When you box, this is also true. You are going to get max power from your dominant hand loaded from the back, giving the punch more space to travel.

This does NOT mean the dominant hand is more important though. In fact, for many it is less important. But really, it's not about more or less important, it is that they are different. And different is good. Your right and left hand should not be interchangeable. Using a more specific ball sport as an example, think of it almost like a baseball mitt. Not in terms of mechanics or even function but the difference. In baseball, you throw with your dominant hand but catch with your non-dominant hand. They are both equally important and in fact, if you've ever tried to catch a baseball with a glove in your dominant hand, you would know it is MUCH harder. Your non-dominant hand is better suited to catch that ball, just as your dominant is better suited to throw.

Again, this example is only meant to illustrate the different roles each hand has. Boxing is not nearly as extreme as fielding in baseball but the things we learn to do with our lead, non-dominant hand would not necessarily be done better with your dominant hand. The #1 example is the jab. Most everybody agrees that the jab is the most important punch in boxing and I wrote a blog post about it too - https://theboxingmanifesto.blogspot.com/2022/02/cmon-is-jab-really-most-important-punch.html

While you might be able to throw a more powerful jab with your dominant hand, the jab is not meant to be powerful and you wouldn't necessarily be able to throw a more effective jab. But what about power punches? Are you going to be able to get as much power on a lead hook vs. rear hook? Maybe! Certainly not at first but the more you learn how to engage the lower body, not the arm, when you throw hooks, the more equal in power they can be. Plenty of boxers have more powerful lead hooks than rear hooks. It's not just about power though here either. Just like your different hands have different roles, your different side punches do too. The lead hook is truly what I believe to be the most dangerous punch in boxing. Wrote a post about that too - https://theboxingmanifesto.blogspot.com/2021/09/what-is-most-dangerous-punch-in-boxing.html

The rear hook, by comparison, is a very different animal. Much harder to land for a number of reasons. There are some boxers who rarely if ever even throw it. I think I'm going to talk about that in a later post. Then of course there are body shots and uppercuts, with similar differences as hooks.

So the most important punch in boxing comes from the non-dominant hand, the most dangerous punch in boxing from the non-dominant hand, and there's even another thing I haven't mentioned yet: the vast majority of punches in any boxing match come from the non-dominant hand. Like 70-80%. Even more true when you talk about punches landed. This is why a case can be made that your non-dominant hand is more important. But again, they have different rolls. The threat of the rear hand is what makes all of the lead hand stuff work and even if you only throw 20% of your punches from that side in a fight, I would still say they are 50% as important.

All that said, I know and have heard from many of you that throwing with your dominant hand feels good and the non-dominant hand feels awkward and less powerful. That is normal but the good news is that it is also fixable! And the key is to truly learn something that is critical to throwing all punches in boxing - using the lower body. When you use your legs and hips to throw a punch. That can make up for any strength and coordination disparities. 

The other key is to use that sudden, explosive whip-like motion that also integral to boxing. So if you're right-handed, you are going to have more space to throw your right uppercut than your left uppercut but if you are explosive and time it right, you don't need a lot of space. Kind of like the classic Bruce Lee 1-inch punch.

So how does this all relate to a workout for someone not at all interested in the details of ring-fighting? First and foremost, learning the proper mechanics like I mentioned above (lower body, explosiveness) will improve your workout more significantly than anything else. Also, the reason that most people feel weaker on their non-dominant hand is not necessarily for a lack of muscle. Unless you are a professional arm-wrestler, the issue is more likely coordination. Coordination is a skill that you can train. Many people tell me that they are uncoordinated but that doesn't mean that this is how they always have to be for the rest of their lives. Boxing can fix this. It requires practice and commitment to the movements.

At our club, we don't quite have you throw 70-80% of the punches from your non-dominant hand but at least in my classes, it is over 50% for sure. But it doesn't mean that you’re building more than 50% of the strength on your non-dominant hand. The punches you throw from the dominant side are going to have more power so while you may throw more total punches on the left, your resistance per-punch (and calories burned per punch) is probably going to be about the same. Plus you are also improving your total overall coordination and balance.

So while both hands are not created equal, boxing helps you embrace those differences and make both sides stronger in their own ways because they are both equally important. You might even say...wait for it...they go hand-in-hand.

How Can David Beat Goliath?

My first somewhat competitive boxing experience was in a fighting program where I was matched up
against other folks in a small group. The idea was that you would spar with everybody, multiple times, regardless of height or weight. Who you were matched up against each day just kind of depended on who the instructor put you with. Even though they were supposed to mix things up, I often got picked to go against another guy named Alex, probably because we had the same name. Only problem was that the Other Alex was 4-5 inches taller than me. He was also younger than me and in better shape than me, so suffice to say, I didn't fare super well against Other Alex. But I did learn some important things while competing against him and afterwards, too.

Fighting someone taller than you is challenging. In boxing, or just about any other combat sport, competitors are divided into weight classes. This isn't just by chance. There is a reason for it. All things being equal, the bigger fighter has the advantage. But even within weight classes, there can be some pretty big disparities in terms of height/reach. And in the heavyweight divisions, there may be no limit or at the very least, be a long range of weight options. It's not abnormal to have 2 heavyweights fighting with a 20-50 pound weight difference. I often talk about my favorite boxer of all time, Mike Tyson, being shorter and generally smaller than every person he ever fought. Another Tyson, Tyson Fury will probably weigh in around 30 pounds heavier than Dillian Whyte for their championship bout this Saturday. In Fury's previous fight against Deontay Wilder, he came in 30 pounds heavier.

Let's look at some of the advantages taller fighters have over shorter opponents

But every physical or stylistic advantage comes with a disadvantage too:

Note of course that all taller fighters are not the same, nor are all shorter fighters. Each has a totally different skill set and certainly if you were going to fight anyone, you would want to know what that skill set is but these are the general differences most often seen.

So, the smaller fighter's goal is ultimately to exploit these differences. Let's take the first one as an easy example. The taller fighter may want to keep you away using their extended reach. They can hit you at a distance you can't hit them. A major advantage. So you need to be in one of two places- too far away for them to hit you or close enough so that you can hit them. Depending on your respective styles, it may make good sense for you to get in extra close and attack the body. Being in close eliminates their longer attacks and even make their shorter attacks, like hooks and uppercuts, less effective as they take a little longer to execute and may be easier to spot due to the longer, bigger limbs.

Looking at the next advantage- the taller fighter utilizing the jab- remember that they may punch at a downward trajectory and this leaves them more open. So, a classic example is your opponent jabbing and moving, using a classic outboxer technique, but if you time that jab and step in with your overhand, you will likely slip their jab and connect with your own, more powerful punch. It will be much harder for them to shoulder roll your overhand if they are punching at all downward. Even if it's a soutpaw vs. orthodox, the overhand punch can take away the taller fighter's dominant hand a little bit for this same reason. Look at the Oleksandr (yet another Alex!) Usyk vs. Anthony Joshua fight as a perfect example. But speaking of examples and overhands, you do have to be careful to not rely on any one technique too often without mixing things up. Any good fighter will get wise to your tactics and use them against you. I did a quick video about one such example involving the overhand in the Olympics last year - https://www.youtube.com/watch?v=V2JELt0wki4

Remember too that being shorter means that it is easier for you to duck or roll under punches plus harder for your taller opponent to do so. What's more is that may also bring their hands down, trying to hit a lower target that is getting lower still. That opens leaves their head open for strikes. Ali-Frazier 1 is yet another good film-study there as Frazier came from low to high to knock Ali down and win the fight with that lead hook.

A good rule of thumb is usually that a smaller fighter should be the busier, more aggressive fighter. Again, you have to consider your own style vs. your opponent's but often being smaller can mean that you are a little quicker and because of the range issues mentioned earlier, you are going to want to come forward and pressure your taller opponent. Makes a better impression in the judge's eyes too. But if you are matched up against someone taller who really wants to push forward and bring the fight to you, great! Bring it on! Because once they start moving forward, it will likely be harder to change directions rapidly so this gives you a great opportunity to try and catch them. Remember that you are the smaller target to hit too. Countering should be easier, especially if they are the aggressor.

There are plenty of great strategies like this you can employ as a smaller fighter but remember, your bigger opponent may know all this stuff too! They may even use it to try and trap you. And if you're generally a bigger, taller person yourself, make sure you know it and concentrate on using your advantages as well. This is the exciting chess game that is boxing!

One final note on this subject that is actually a question/comment I hear a lot from shorter people. They wonder if they should practice punching a higher, bigger target since in all likelihood, if they were to ever fight anybody, they would be fighting someone bigger. I think if you are indeed training for a specific fight, that makes some sense (more in sparring and mitts than the bag) but otherwise, the answer is NO. Even if you are 4 feet tall, it is important to learn the proper mechanics of each punch, which are based off of fighting someone our exact height. Punching naturally high will cause your form to suffer and limit your ability to learn and improve.

And one more truly "final" note: this all relates to boxing, specifically. There are similar advantages and disadvantages for all combat sports but in something like kickboxing, height generally matters more whereas in MMA, height, in and of itself, isn't as significant but size, mass, certainly can be. In any case, don't think that being smaller necessarily gives your opponent all the advantages. And your skill and toughness will always be the great equalizer! That being said though, I can't say as I would be in a big hurry for a rematch with Other Alex. That guy was pretty good, in addition to having an awesome name!

Why Train At Our Boxing Club (Instead of Someone Else's)?

Hopefully you know by now why boxing training is the best AND most fun way to get in shape. In the old days, you had to be a fighter to train in boxing but now, anyone can (and should) do it for fitness. As I have also stated many times, it is very possible (and recommended) to train in boxing for fitness but not do "fitness boxing". They are two different things. You can learn all the techniques you would use in a fight, beyond just proper form throwing punches, without actually having to fight. Your workout will be far better for it too.

But what makes our club different than other boxing gyms? Why train with us vs someone else? I have been to many of these other places around the country, have spoken with plenty of people who have trained and taught at them, I follow countless more on social media and I can tell you that there really are some key differences. I can also tell you that Marketing 101 says I should boil these differences down into simple, pithy statements but I want to give you more substantial information and speak from the heart. So this might be a longer read than it should be but hopefully explains things thoroughly so you can understand their validity. Thus, here are the key differences I have seen over and over again:

#1) Technique - This one is by far the most baffling to me. If you are a boxing coach/instructor, it makes sense that at the very least, your job would be to teach people how to box, right? But this is often not the case in a class environment (1-on-1 is a little different). Now you might think that I am just saying they aren't good coaches or don't teach the same technique I teach so I am invalidating them but that is not it. I am saying that don't teach it at all. And I'm 100% serious. They might show you what a cross or hook looks like, say a few words about what it is, but they won't teach the technique behind it or correct students' form when it is off. What's even more shocking is that from everything I have witnessed, it does not seem to matter whether the person running the class has combat sports' experience or not. The credentials of the trainer seem irrelevant to me. This might defy conventional wisdom - that of course you would learn more from someone who's fought in the ring vs. someone who hasn't - but it is not the case. I have met many legit fighters who can tell people to throw an uppercut and show a good one themselves but can't explain what an uppercut actually is or properly cue and correct form.

So if what I'm saying here is anywhere remotely correct, it would stand to reason that no one would ever learn boxing in such a format and of course, that can't be true. You'd be right! I have met people who have taken non-technically focused boxing or kickboxing classes and learned how to box/kickbox. Because certain folks can learn under these conditions. They can see something and emulate it. I had written in a previous blog post about my first experience at more traditional, old school gyms -https://theboxingmanifesto.blogspot.com/2022/02/my-first-experience-with-boxing-and-why.html. That approach is very much intentional. It weeds out the people who aren't super serious about fighting. Sink or swim, with the cream eventually rising to the top. But that excludes the vast majority of us. And even people who have learned in formats like this would  have gotten better still with more technical coaching.

In our classes, even the bigger ones, we stress proper technique for everything all the time. Does this mean everybody is going to get it and become an expert boxer? No. Everybody is different, everybody learns things at different speeds, everyone comes from different backgrounds, with different skills. Even the best coaches can lead the proverbial horse to water but it's up to the student to drink. The coach's goal, my goal, is to make that journey and experience as easy and fun as possible.

#2) Class Programming - This is one of those things that is probably hard to perceive from the outside but extremely important. As coaches, we can explain how to throw an uppercut - what to do, what NOT to do, etc. - but the way to get you there is with practice and structure that makes sense. To break down the steps necessary to make it happen and layer them properly in a class format. Utilizing recurring themes and drills to work towards an end goal.

What I often see in other directed class formats are trainers calling out combinations. But why those combinations and punches? What are we working on specifically? Why would you throw this combo in a fight? Are there any nuances to it? Does it consider footwork, reloading (lots of times I just see left-right-left-right), angles, etc.? And does the overall class programming support someone getting better and better after the first few months beyond simply getting reps in?

Again, this may not be something you notice or think about but I can assure you that we think about it all the time. We are always striving to become better as coaches so You can get better as a boxer, which translates directly to more fitness.

#3) Nobody Is Going To Care More Than We Do - If you get nothing else from this, I want you to come away with one important fact: Nobody is going to care more than us. Nobody is going to care more about your training, your fitness, your overall wellness than I do. That is the sole reason I do this. As mentioned in other blog posts, I come from a totally different industry where I was lucky enough to have some success. If I was in this for the money, I would have stayed in the tech world. But boxing, health and wellness is what I truly love. And as I get older, the more I realize how important that is. I have seen the effect of a less active, less healthy lifestyle first-hand and even in my former career, possibly helped promote that lifestyle so if I can help others avoid it/get out of it themselves, I will have repaid some of my karmic debt to the universe.

I'm sure there are plenty of others out there like me in this regard. Maybe they will care as much about you as I do but there is no way they are going to care more. Nobody's going to be more passionate either. This is clear to pretty much everyone who meets me and you can also look at the social media resources that I produce weekly:

YouTube Channel: https://www.youtube.com/playlist?list=PLN0PPf0o8X6X1Te2zEgHrqy-BtyI-RAg3

Blog: https://theboxingmanifesto.blogspot.com/

Facebook: https://www.facebook.com/TITLEBoxingClubPittsford/

#4) Energy Level - In small group training, I have witnessed undeniable proof that people work harder, push themselves, and learn more, the higher the class energy level is. This is another case where our passion really shines through. Plenty of professional, group exercise instructors manufacture energy and some even do it well but it's not the same when it's not coming from the heart. When you're not legitimately excited to teach somebody something you love. I have also seen plenty of good fighters not be able to keep the energy level up and motivate people. This is why I say that the credentials of the trainer are, in and of only themselves, irrelevant to the overall goal. These are entirely separate skills, just as coaching something vs doing that thing are.

#5) We Do the Most Boxing - This might sound odd but it is maybe somewhat surprisingly true. I have seen all kinds of class formats and modified ours so that people are getting the most, concentrated boxing training per second. Plenty of boxing and kickboxing classes do a lot of other things besides boxing and kickboxing, whether they are old school boxing or more modern concepts. Running, circuits, long warm-ups that no longer officially classify as a "warm-up" and other activities. That's not necessarily a bad thing at all! I'm sure there are folks that would prefer more of a mix. But what we do is teach boxing and kickboxing, making it as fun and effective workout as possible. The only exception is doing core work at the end of the classes because core strength is not just essential to boxing kickboxing, but functional activities of daily life. In my opinion, this is the only workout you need (unless you are solely interested in adding mass/bulk).

And if you want to add other activities to your overall regimen, that is totally fine. When you're in one of our classes though, I want to keep the focus narrow. Because boxing skills aren't narrow. There is so much there to learn and keep learning. Boxing has been practiced for hundreds of years and no one is ever perfect at it. Every time I think I've got something figured out, I realize there is so much more to learn once I get a deeper vantage point.

#6) Schedule - Besides offering the most boxing training per second, we also offer the most, all-levels boxing classes. 7 days a week, with classes morning, noon and night for everyone. I have never seen anything like this. I've seen some large martial arts gyms with maybe more total classes per week but they are in different styles, with different levels so an individual person would not have access to as many as we offer. So while most people have hectic schedules, there are very few who would not be able to train at our club.

There are also other boxing gyms who offer different kinds of classes, like strength, HIIT, yoga etc. That is something we may address down the road but as I alluded to in #5, boxing is our expertise. There are plenty of places you can lift weights and do yoga classes. But there is no better place to learn boxing. That is what makes us special.

Should You Eat BEFORE Boxing?

Should you eat before you box? If so, what? And how much should you eat? And how long before exercising should you eat?

This is somewhat of a hotly-debated topic in the fitness and nutrition industries, as it can vary person-to-person. Your body relies on stored energy from carbohydrates (glycogen) and body fat to fuel workouts. Of course if you are someone who is trying to lose weight, the idea of adding food before your workouts might seem counterproductive. But here's the thing: pre-workout snack or meal with easy-to-burn carbs may very well improve your performance so you may very well still come out ahead in terms of net calories. When we are talking about boxing specifically, this may lead to other benefits too. As performance increases for boxing, your skills will develop faster and your technique will get better too. As I say every post (and every day), the better you get at boxing, the better the workout becomes. So a better workout today may lead to a better workout tomorrow, next week, next month etc. Whereas if you feel yourself really fading at the end of a boxing session, your ability to absorb technique may suffer.

In general, a quick, healthy snack (200-300 calories) with complex carbohydrates and lean protein is recommended before boxing. If you train early in the morning, like at 5am however, and just work up a few minutes before, eating this snack may not be as beneficial depending on what you had for dinner the night before, when you went bed, etc. Plus for some people, food may not agree with them right upon waking at the crack of dawn. If you train later in the morning, most of us are going to be best served by a snack, 45 minutes to an hour before boxing. There are plenty of studies to show that this will indeed improve overall performance (ex: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284704/). 

There are also studies that show how fasting before a workout can have advantages too (ex: https://link.springer.com/article/10.1007/s40279-016-0594-x). 

I can tell you anecdotally that I and the vast majority I have spoken to had a better experience with the former. Again, this can be a hard sell if your goal is weight loss but you may have to just trust that you will net out better. Of course if you're not finding this to be true for yourself, you can always try to the other way too. Let your own body tell you. If you're starting to feel shaky and can tell that you are really fading (decreased performance) at the end of the workout, maybe consider a better snack. If not, then you are probably on the right track.

When it comes to morning eating in general and losing weight, most studies I have read suggest that skipping breakfast provides no benefit and in some cases, a hinderance to weight loss. But I also want to continue to stress that it can vary from person to person and certainly can depend on what you eat. Remember, carbs provide most of our fuel so if you eat something with no carbs before working out, it likely won't contribute as much to your performance. But then on the other side, if you crush a couple of donuts before boxing, sure you will get tons of carbs and fat but it will cause your glycemic levels to spike and make you tired quickly and require more food, eventually leading to bigger problems like diabetes down the road. Here is link to more information about your glycemic index and food suggestions - https://www.healthline.com/nutrition/glycemic-index#low-glycemic-diet 

What about boxing in the afternoon or evenings? A large meal right before boxing isn't recommended for anybody. 2 hours is a pretty good lead time although like everything else, this can vary person to person, age to age. If you train later than 2 hours after your last meal or your meal provided no-to-low carbohydrates, a quick snack is once again recommended. 200-300 calories.

I've posted earlier about what to eat after boxing - - https://theboxingmanifesto.blogspot.com/2022/02/what-should-you-eat-after-boxing-workout.html - so check that out too.

And don't forget about hydration either! Plenty of people drink water or sports beverages while they're working out or after they finish but if you go into a boxing session already pretty dehydrated, your performance will almost definitely suffer no matter how much you drink during. 

I'm not a nutritionist nor dietician but these basic guidelines are pretty universal and have been followed for a long time. Every body really is different though, so, as I mentioned earlier, you have to listen to yours specifically. What works for someone else may not work for you, when it comes to frequency and the exact foods you eat. Some professional boxers eat 6 small meals a day. Some eat 2 large ones. If energy level and performance are feeling out of your control, this is where a professional nutritionist or dietician can be helpful. Just make sure they understand that your needs may be different than someone else's and don't have a one-size fits all approach.

Wax On, Wax Off - Do Drillers Make Killers?

Something I often tell people is that boxing is NOT natural. It’s natural to fight somewhat, but boxing is a disciplined skill set that beats nature once it is mastered.

Why is boxing so unnatural? Lots of reasons. I won’t go into the details too deeply here but here are several big ones:

1.) We cross our feet when we walk and put our feet together when we stand but we should never do this when we box!

2.) Most people naturally swing their hands wildly in a street fight. Boxing is compact, where the whole body is used to throw punches.

3.) When punches come at our head, most natural instincts are to turn away and start flailing. Boxing teaches us to use head movement to dodge punches without even using our hands.

4.) While covering up may be natural to some in a fight situation, constantly keeping your hands up - like we are taught in boxing - is not!

5.) When an untrained person throws punches, they generally hold their breath. It is true with any exertion, really. Boxers exhale on every punch, which automatically triggers an inhale, which provides oxygen to the blood.

6.) We all have a fight or flight mechanism. Boxing is a little different. It’s a fight, for sure, but strategic, where boxers are aggressive but then suddenly switch to a defensive and/or reactive planning state. There is a whole chess game of set-ups and traps that are different than our natural, fight-for-survival state.

7.) Boxing is extremely dependent on our non-dominant hand. The dominant hand is used for power but the non-dominant is what sets everything up and usually responsible for the vast majority of strikes.

So, how do we overcome nature and master boxing? Since you were probably 11 months old, you have crossed your feet when you walked and brought them together when you stand. That is just how we bipedal human beings are designed to move. And you probably have literally millions of reps practicing! So how are you going to not do that when you box and learn to move in a completely different fashion all of a sudden?

This is where drills come in. There are all types of boxing-specific drills and we do them in classes constantly. We isolate a certain thing or things we want to drill and make the exercise  about training those things in a particular way. Every time you do a burnout, you are doing a drill. Specific combos or round types can be considered a drill as well. Like going back to footwork, we'll have a round that is all about moving in, throwing punches, and then moving out maintaining proper stance and footwork. Every week we have different focuses, and most rounds have specific focuses too. We are still learning boxing all at once but we are breaking down the elements as we do.

Drills also give us something else critical - repetition. Again, so much of this is not natural. The only way to make something like boxing footwork feel natural is doing it properly, over and over again. Get the reps in. But don't just do reps and do reps until you get it right. Do them until you can't get it wrong. Until you no longer have to even think about it. You look at any athlete at any high level in any sport and this is one thing they will all have in common. Reps. Lots and lots of reps. Practicing the specific skills they rely on constantly. From early morning until late at night, after everybody else has gone home.

The biggest enemy of an effective drill is a wandering mind, which also just happens to be totally natural. You may be able to stay pretty focused on your drill when you first get started. But as time passes, your mind starts to wander. You start thinking about other stuff. Or maybe zone out completely. This happens to everybody. And when it does, the drill will suffer and thus, loses most of its value. So you have to work hard to stay present. Another reason your mind will drift is that you will think you have the drill and skill down after that first few repetitions. You're like, "yeah, I got it" and thus, can concentrate on something else. You may very well have it but it's not totally embedded. Or embedded as it should be. You will think it is. It will feel like it is. But it isn't. If it were, your drill would remain perfect even when your mind wanders completely. And for the umpteenth time, you can always get better. You may not see exactly how but through good reps, it will eventually present itself.

This is also why you don't want to do boring drills! As much as I love the classic scene from The Karate Kid where Daniel has to wax on, wax off, drills don't have to be like this. They can be a lot more fun. Because the more engaged and interested you are in the drill, the more you get out of it. And when you are training for boxing, the more boxing-specific your drill is, the better. This is what we focus on in our classes and if you are ever looking for stuff you can do on your own, just ask! Like apps, there is a literally a drill for everything. If something is difficult or just something you want to get better at, I can give you specific things to drill and practice.