• Beginner Guard Endurance
Static Dumbbell Guard Hold
Why This Matters for Boxing
Builds the shoulder endurance to keep your guard up in late rounds. Your guard is the first thing to drop when you're tired — these holds make sure your hands are still at your chin when it matters most.
How To Do It
- 1Hold 5 lb dumbbells in your guard position.
- 2Keep your hands at your chin, elbows tight.
- 3Hold for 60 seconds. Don't lower your hands.
- 4Your shoulders will burn — that's the point.
- 5If you can hold 60 seconds easily, go heavier.
Sets
3
Reps
60s hold
Rest
30s
Pro Tips
- 5 lbs is plenty. Don't ego-lift this exercise.
- Do this at the END of your workout when you're already tired.
- Shadow box while holding for an extra challenge.