Movement · Standing Arm Series
Boxing
The Series · Move 4 of 8
Why this one
Wakes the back and shoulders and challenges your balance in a long, flat-back hinge.
Bilateral 6–8 each side, then reciprocal ×4
Breath — Inhale to prepare · Exhale to reach · Inhale · Exhale
How to do it
Hinge forward from the hips with a long flat back, knees soft, a weight in each hand. Punch one arm straight forward at shoulder height while the other draws back past your ribs. Work both sides together first, then alternate right and left.
Keep in mind
Keep the back long and flat, never rounded — the reach comes from the shoulder, not the spine.
Every move: keep the weights light (1–3 lb) and move from your center. If your back arches or your ribs flare, the weight is too heavy — set it down and use your own resistance. The full series →