•• Intermediate Functional Endurance
Squat Hold with Dumbbell Hook
Why This Matters for Boxing
Stay low, throw compact hooks with weight. This exercise combines the crouched position with the hook motion — building both leg endurance and rotational power simultaneously.
How To Do It
- 1Hold light dumbbells (3-5 lbs) in guard position.
- 2Get into a half-squat and hold.
- 3Throw compact hooks while maintaining squat depth.
- 4Alternate lead and rear hooks.
- 5Don't stand up between hooks.
Sets
3
Reps
12 each side
Rest
45s
Pro Tips
- Use very light weight — 3-5 lbs max.
- The squat is the exercise; the hooks are the bonus.
- Keep hooks compact — elbow stays at 90 degrees.