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Full body

Shadow Boxing

The Shadow Boxing is a cardio exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: front delts 16%, obliques 12% and triceps (lateral head) 8%.

Also known as: shadowboxing

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Stand in a staggered boxing stance with the lead foot forward and hands guarding the chin.
  2. Stay light on the balls of the feet and move with small steps.
  3. Throw straight punches into the air, turning the hip and shoulder with each one.
  4. Snap each hand straight back to the guard.
  5. Combine punches, slips and footwork in rounds of 1 to 3 minutes.

Tips

  • Picture a target at chin height and aim every punch at it.
  • Stop each punch just short of locking the elbow.

Common mistakes

  • Snapping the elbow into full lockout.
  • Letting the guard drop between punches.
  • Standing still with flat feet.

Muscles worked by the Shadow Boxing

  • Front delts Primary16%
  • Obliques Secondary12%
  • Triceps (lateral head) Secondary8%
  • Mid chest Secondary8%
  • Gluteus maximus Minor6%
  • Serratus anterior Minor6%
  • Quads (vastus lateralis) Minor6%
  • Calves (gastrocnemius) Minor6%
  • Side delts Secondary6%
  • Upper abs Secondary6%
  • Rotator cuff Stabilizer4%
  • Rear delts Stabilizer4%
  • Spinal erectors (lower back) Stabilizer4%
  • Triceps (long head) Minor3%
  • Hip flexors Stabilizer3%
  • Forearm flexors Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Repeated punches or rope waves: the shoulders and trunk rotation drive the arms, the legs stay springy underneath.

Shadow Boxing alternatives

Different equipment

Frequently asked questions

What muscles does the Shadow Boxing work?

Mainly the front delts. The obliques, triceps (lateral head), mid chest, side delts and upper abs assist.

Is the Shadow Boxing good for beginners?

Yes. The Shadow Boxing is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Shadow Boxing?

For example the Boxing Heavy Bag and Battle Ropes. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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