@@jawokenn8766indeed, seems like a great idea. But really, drinking 2 big glasses of water is the very very necessary thing, right after waking up and washing face. When the water.is added some teaspoon of rock salt or sea salt, and some lemon; it's even much much better. Gives ye electrolytes and minerals. And waks ye up greatly
Another positive benefit from adding at least shadow Boxing ( preferably other mixed martial arts too) is that it'd educate younger more impressionable people how mindless it is from a purely functional standpoint,to obsess solely on bodybuilding size-for-size sake. Being stiff and immobile with poor cardiovascular ability is a recipe for serious problems long term. Especially if taken to extremes as observed on social media.
I always say the same thing and it's a well known (hopefully) fact that ancient greeks sport enthusiasts in general used to implement shadow boxing into their routines among other disciplines such as swimming, dancing, running, calisthenics or weight lifting and discus throwing...And obviously pancratiasts Olympians athletes. Thanks for the video !
The best way to look strong is to be strong. Thank you Grant for the martial art class and thank you Adam for the integration of martial art into superfuncional training !!!
Very good advice. I've been practicing shadow boxing ever since I was a young boy and it has kept me fit and in shape. Recently, I've added weights to my training and can already see positive improvements in my strength and punches.
I started doing 10/15 mins on the bag 1 time a week and I feel great! Really fun ! Wouldn’t want to fight or anything but abit of boxing on the bag is so fun for cardio
Good vid. Had a few amateur bouts in boxing and always trained in a boxing way for last 13 yrs or so. Once you can shadow box effectively it's a great workout you can do anywhere with no equipment. Other ways I've done it for fitness is say 12x2min rnds shadow boxing, but in the minute "break" between rnds throw in say burpees (or can vary so first minute between rnds straight into burpees, then squats next minute break, then press ups, then sit ups, then repeat sequence each minute break for all over work out). 30 mins of work hard but goes quickly
You’ve got yourself a new follower Grant, nice video I love doing stuff like this. I’m a runner and run 3/4 times a week. I do stuff like this on my active recovery days 💪
So love the coalition between the two of you, so helpfull for my overall heath achevemantes. Me at 62 and still full of energy for my age, ... you both are my blessing in how lazy i became for my days. Thanks to you both🙏
I do a half hour of kicking the heavy bag every week. Helps my core and trashed back, and likely my highest heart rate even compared to intervals on the bike.
There was a retired Mauy Thai Fighter who did shadow boxing to stay sharp, he was like in his late 40s or late 50s, and although(by his words) have slowed down, he was still had that jump in him.
I always feel like when I'm in the flow I'm a great fighter. Then I see you when you're in flow lol Either way I'd say shadowboxing and Hitting the bag are two exercises that give martial artists the physiques they're known for.
i would really advise anybody who wants to learn how to shadow box to get to a boxing/kickboxing or mma gym. even the toughest ones, if you go in there with respect and honesty and talk with the coach of what you want to get out of the training, they will suggest the right classes to attend.
For a second I thought this was a Grant Stevens Video so I thought “ooh this’ll be good tomorrow for my warmup motivation” so I saved it to my Training playlist and I got to my gym just now and started playing this as I’m getting ready to shadow box as a warmup and then thought “hang on a minute… that’s the wrong channel !” 😂
My training is to get fit and deal with being overweight... And since I added some basic shadow boxing to my regime I've started slimming down. I think I'll try and add a better regime as soon as I feel too comfortable.
Shadow boxing is a very underrated exercise, I only realised that after many years of muay thai, kickboxing and kung fu training, I started doing shadow boxing training sessions because I wasn't training in a gym at the time and there wasn't much I could do by myself, and I noticed that if you go hard, put a lot of intensity in the strength and volume of the strikes you'll notice that your cardio will go sky high and the next day you'll feel your muscles sore as hell, specially the ones responsible for spine rotation and anti rotation, my legs and calves would get super sore too from the footwork. I also noticed that many professional fighters take shadow boxing very seriously, know I understand why.
I'm 62. Quit jiu jistsu 25 years ago because it was wrecking my body (my joints are vulnerable to being twisted and overextended). Did my first muay thai class a few days ago. It was exhausting but feels doable (and less macho than jiu jitsu was).
Thanks for the video! I love the idea, but even something this basic seems a bit overwhelming to a complete novice. I probably need an explanatory video for each move 😅
I've got a punching bag, so I don't hardly ever shadow box. A good source for fight fitness is Stephen Wonderboy Thompson. He's hot his own TH-cam channel. It's how I refined my tornado kick.
Question about flow based training regimes such as shadow boxing, mace flow, animal flow, etc. etc. If you don't follow set choreography like a karate kata and if you're not using reps and sets to program progressive overload, how do you stop yourself from gradually and unconsciously doing less and less every session? I've found myself doing this a few times and it takes conscious correction to realize that I'm just not pushing myself to do the things that are slightly hard like I would if I had a program written down on paper.
How would you prioritize shadow boxing versus speed bag shadow boxing for those on time constraints and don't want to focus on traditional stance boxing style?
One thing that kind of prevented me from trying shadow boxing was that it is supposedly bad for the joints. Can you tell about your experience? Is it real or just a myth?
Be careful for hyperextension of the elbow when you shadowbox and you should be fine. Theres a risk with ebery sport including yoga if you go harder than your body can handle at the moment, too.
I've been shadow boxing for a month and no it's not bad for the joints. You will get sore in places that you've never been sore in before but that's to be expected. My experience is that my back and hip pain/ tightness on my right side has cleared up after shadow boxing. I'm thinking it's all the rotational work. Something we don't get during weight training.
Here's my thing. If you're training at a gym, why are you doing stuff at the gym you could do at home? Use the gym for the gym stuff. If I can shadow box and not going to a gym to shadow box I can do that in my basement. I'm not going to the gym to do push-ups or sit-ups. I can do that in my basement
He's likely finishing off a workout with shadow boxing to work lactic acid out of the muscles the same way I might use a treadmill. Plus, he's a fighter, so it's important to do it all.
This right after Ngannou proved that boxing is fake and useless? No thanks... Kidding, I've been training in Muay Thai and Boxing since 2008. Shadowboxing is essential for me.
@mattc4266 I mean... you're welcome to believe as much, but some movements _just _*_are_* more multipurpose, diverse in application, and better general practice than others. That's how improving in _anything_ works. I wouldn't say an engineer is "smarter" than a mathematician for being able to do more consistently and quickly do math in his head, but I _would_ say his math skills are more practical for the average person to have. Wouldn't you?
Go to www.squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.
¿Question. Does grant train in MMA?
5 min shadow boxing (with gradually increasing pace) is the first thing I do after wake up. Mind & body are prepared for everything after that.
great idea
@@jawokenn8766indeed, seems like a great idea. But really, drinking 2 big glasses of water is the very very necessary thing, right after waking up and washing face. When the water.is added some teaspoon of rock salt or sea salt, and some lemon; it's even much much better. Gives ye electrolytes and minerals. And waks ye up greatly
Awesome idea.
Another positive benefit from adding at least shadow Boxing ( preferably other mixed martial arts too) is that it'd educate younger more impressionable people how mindless it is from a purely functional standpoint,to obsess solely on bodybuilding size-for-size sake.
Being stiff and immobile with poor cardiovascular ability is a recipe for serious problems long term.
Especially if taken to extremes as observed on social media.
I gave up shadow boxing because I kept losing.
If you punch at the void long enough, eventually the void punches back
Bro imagined his opponents too well💀
That's some Baki stuff right there
Most normal Baki character
Don't turn your back on your shadow
Bro sleeps with the lights on 💀
I’m 61 and workout regularly with a mace, this seems like an excellent complement workout. I will definitely give it a try. Thanks sir!
Damn good sir you are a badass! Never heard of exercising with a mace. I might do it.
@@bhvghvfyThink they mean like a flail but stiff.
wow, I am 46 and feeling weak
Perfect warmup routine. Also best thing to do to kill time while waiting in a line.
Even Social anxiety is afraid of you!😁
@@slimfknadim214checkit3 can't look any weirder when air throwing one-twos and knees
I always say the same thing and it's a well known (hopefully) fact that ancient greeks sport enthusiasts in general used to implement shadow boxing into their routines among other disciplines such as swimming, dancing, running, calisthenics or weight lifting and discus throwing...And obviously pancratiasts Olympians athletes. Thanks for the video !
The best way to look strong is to be strong. Thank you Grant for the martial art class and thank you Adam for the integration of martial art into superfuncional training !!!
Very good advice. I've been practicing shadow boxing ever since I was a young boy and it has kept me fit and in shape. Recently, I've added weights to my training and can already see positive improvements in my strength and punches.
I Dance Ballet and I Skateboard, eventually i added kickboxing into my workouts and it changed my energy dynamic drastically.
Thanks for the video.
I started doing 10/15 mins on the bag 1 time a week and I feel great! Really fun ! Wouldn’t want to fight or anything but abit of boxing on the bag is so fun for cardio
Grant Stevens on Bioneer is always a banger
oh my fucking god, I start making a playlist of bioneer and grants vids and I stumble upon this... legends.
Good vid. Had a few amateur bouts in boxing and always trained in a boxing way for last 13 yrs or so. Once you can shadow box effectively it's a great workout you can do anywhere with no equipment. Other ways I've done it for fitness is say 12x2min rnds shadow boxing, but in the minute "break" between rnds throw in say burpees (or can vary so first minute between rnds straight into burpees, then squats next minute break, then press ups, then sit ups, then repeat sequence each minute break for all over work out). 30 mins of work hard but goes quickly
You’ve got yourself a new follower Grant, nice video I love doing stuff like this. I’m a runner and run 3/4 times a week. I do stuff like this on my active recovery days 💪
one big tip from me bro! Dont stop once you throw it, as they say dont enjoy the fruit of your work. Snap it back in.
So love the coalition between the two of you, so helpfull for my overall heath achevemantes. Me at 62 and still full of energy for my age, ... you both are my blessing in how lazy i became for my days. Thanks to you both🙏
Been looking a sport that benefit many - anger,fitness n self defence n i found boxing.tq
I have been trying to find a way to incorporate boxing into my regime but didnt know how and this video came.🎉🎉
Thanks Batman! I always love to see Grant's videos
Man your movements are so smooth, fluid, impressive, great video
Shadow wrestling is great too
Love to see it! Thanks for the explanation and training examples!
I personally add Shadow boxing to my training just to improve my fighting abilities and skills, and I'm also going to start sparring others again.
I cared for my father in his last months, picking him up and putting him down, without my Judo training it would have been so much harder..
I am also a Grant and do shadow fighting with Krav Maga 😊 Absolutely an essentially martial art skill 💪
Krav maga? 😂🤦♂️
An Israeli military-based self defence system, like basic MMA.
@@thebodykeepsthescore2828 you ok hun?
Serendipity. Was just about to search for this topic when this video showed up in my notifications.
Recently started karate auch age of 32. It has been a lot of fun and motivates me to train in general, as I have something to train for
Man I have been missing Grant!
I do a half hour of kicking the heavy bag every week. Helps my core and trashed back, and likely my highest heart rate even compared to intervals on the bike.
Excellent class on shadow boxing! Thank you!
Another great video definitely a good body workout!😂 sore the next morning especially in the lats
Always in a good mood after shadow boxing 🥊
There was a retired Mauy Thai Fighter who did shadow boxing to stay sharp, he was like in his late 40s or late 50s, and although(by his words) have slowed down, he was still had that jump in him.
I always feel like when I'm in the flow I'm a great fighter. Then I see you when you're in flow lol
Either way I'd say shadowboxing and Hitting the bag are two exercises that give martial artists the physiques they're known for.
Excellent
i would really advise anybody who wants to learn how to shadow box to get to a boxing/kickboxing or mma gym. even the toughest ones, if you go in there with respect and honesty and talk with the coach of what you want to get out of the training, they will suggest the right classes to attend.
Nice video!
For a second I thought this was a Grant Stevens Video so I thought “ooh this’ll be good tomorrow for my warmup motivation” so I saved it to my Training playlist and I got to my gym just now and started playing this as I’m getting ready to shadow box as a warmup and then thought “hang on a minute… that’s the wrong channel !” 😂
good one. i'm trying to reincorporate martial arts style training into my program.
love both of your channels :D great job!
Lol what I quite literally just now tried to search for “is it possible to learn martial arts from home” 😂
That's crazy because I just structured a routine of shadow boxing with my kettbells routine
My training is to get fit and deal with being overweight... And since I added some basic shadow boxing to my regime I've started slimming down. I think I'll try and add a better regime as soon as I feel too comfortable.
3:35 "One does not simply reach their desired physique" lol
VERY GOOD 👍 Thank you and keep up the good work 👍
Shadow boxing is a very underrated exercise, I only realised that after many years of muay thai, kickboxing and kung fu training, I started doing shadow boxing training sessions because I wasn't training in a gym at the time and there wasn't much I could do by myself, and I noticed that if you go hard, put a lot of intensity in the strength and volume of the strikes you'll notice that your cardio will go sky high and the next day you'll feel your muscles sore as hell, specially the ones responsible for spine rotation and anti rotation, my legs and calves would get super sore too from the footwork. I also noticed that many professional fighters take shadow boxing very seriously, know I understand why.
It's bad for your joints to full extend.
I expected to see yet another gym bro influencer speaking about fighting sport but I discovered a legit boxer :)
Hello bioneer great content as always , a suggestion you should make a weekly batman routine to structure everything in a week
Shadow boxing is the only combat where you are fighting 10 ninjas and still somehow win
Good video
I'm 62. Quit jiu jistsu 25 years ago because it was wrecking my body (my joints are vulnerable to being twisted and overextended). Did my first muay thai class a few days ago. It was exhausting but feels doable (and less macho than jiu jitsu was).
Feel ya man. Did Judo through my 20's but stopped cause I don't want a hip replacement any time soon lol. Can be super hard on the body.
Thanks for the video! I love the idea, but even something this basic seems a bit overwhelming to a complete novice. I probably need an explanatory video for each move 😅
I've got a punching bag, so I don't hardly ever shadow box. A good source for fight fitness is Stephen Wonderboy Thompson. He's hot his own TH-cam channel. It's how I refined my tornado kick.
damn this dude can move fast
Boxers kickboxers Muay Thai, shadow boxing is a staple from day one.
If we can't see John Cena, are we able to see his shadow
Jka
Question about flow based training regimes such as shadow boxing, mace flow, animal flow, etc. etc. If you don't follow set choreography like a karate kata and if you're not using reps and sets to program progressive overload, how do you stop yourself from gradually and unconsciously doing less and less every session? I've found myself doing this a few times and it takes conscious correction to realize that I'm just not pushing myself to do the things that are slightly hard like I would if I had a program written down on paper.
Rounds, homie!
The clock may be the most important piece of equipment in a kickboxing gym.
Хорошо показано и рассказано!)
I've been shadow boxing for about a month and my back and hip pain has disappeared. Must be all the rotational work?
Grant is looking bigger
How do you punch so fast with power 🤯
[Insert your favorite training montage from all media below]
I definitely wouldn’t want to get in the ring with Grant. Kid is FAST.
🥇
How would you prioritize shadow boxing versus speed bag shadow boxing for those on time constraints and don't want to focus on traditional stance boxing style?
@TheBioneer what happened to your how to build massive functional traps video, one of my favs why did you delete it?
It’s been put on private temporarily due to a malicious spam attack 🙁 It will be back in a couple of days, hopefully!
Does anyone know what the name of the song is that starts playing around 6:37?
@grantstevensma
That dude is Baki in real life! 0_0
Is it advisable to shadow box with free hands or with fists
What if I do it on the dark? Will i still get the same results?
Try it with weights in hands :D
When is this guy actually going to fight 😆
interesting
Thrill of the Fight anyone? ;)
Sorry for the prejudice; but please put some base in your voice ; if only to match the prowess of your movements !!!!!
Ps that’s a compliment
One thing that kind of prevented me from trying shadow boxing was that it is supposedly bad for the joints. Can you tell about your experience? Is it real or just a myth?
Be careful for hyperextension of the elbow when you shadowbox and you should be fine. Theres a risk with ebery sport including yoga if you go harder than your body can handle at the moment, too.
Slinging your bones against the joints is bad. So tense your muscles at "impact" as you would with an opponent or bag.
I've been shadow boxing for a month and no it's not bad for the joints. You will get sore in places that you've never been sore in before but that's to be expected. My experience is that my back and hip pain/ tightness on my right side has cleared up after shadow boxing. I'm thinking it's all the rotational work. Something we don't get during weight training.
Here's my thing. If you're training at a gym, why are you doing stuff at the gym you could do at home? Use the gym for the gym stuff. If I can shadow box and not going to a gym to shadow box I can do that in my basement. I'm not going to the gym to do push-ups or sit-ups. I can do that in my basement
He's likely finishing off a workout with shadow boxing to work lactic acid out of the muscles the same way I might use a treadmill. Plus, he's a fighter, so it's important to do it all.
Maybe he just wants to change location get in a different environment, bit of variety in life etc?
Shadowboxing even a sport?
Mike Tyson did shadowboxing good enough for him good enough for me
It is, and it was so popular that they even made another sport based on it called "Boxing"
@@martialmouse7582boxing = multiplayer shadow boxing + damage enabled+ RNG.
@@martialmouse7582I had no idea thank you 🙏
@@martialmouse7582excellent response. 🏆
This right after Ngannou proved that boxing is fake and useless? No thanks...
Kidding, I've been training in Muay Thai and Boxing since 2008. Shadowboxing is essential for me.
Shadow boxing isn't just limited to boxing theres many forms of it Kick boxing / Mauy Thai etc
@@heavenlypath1065 Did you click the "read more:?
@@I_Might_B_WrongI guess he didn't 😂
😑😑😑
Great video but functional is a meme bro
@mattc4266
I mean... you're welcome to believe as much, but some movements _just _*_are_* more multipurpose, diverse in application, and better general practice than others. That's how improving in _anything_ works. I wouldn't say an engineer is "smarter" than a mathematician for being able to do more consistently and quickly do math in his head, but I _would_ say his math skills are more practical for the average person to have.
Wouldn't you?
This is dancing.