There is a big misconception and wrong information about using shadow boxing with weights.

• Does shadow boxing with weight help you build speed?
• Should you use weights to shadow box with?

I've been using shadow boxing with weights but not for the reasons most think.

I'm going to break everything down what you should use it for and what it actually helps to build...

Video Breakdown

Shadow Boxing w/Weights for Speed?

Let's get the biggest misconception out of the way.

Shadow boxing with weights does NOT help you build punching speed. It's the illusion of speed that you get from the contrast of punching with weight and then without.

The mechanics of a punch with speed are different than when you introduce resistance of weights.

Weights introduce downward resistance to your punches. Something you don't have when punching normally.

Speed is all about relaxation and tension. Being relaxed prior to punching then at the moment of impact you tense your fist and create the whipping and snapping effect.

Punching with weights cause your arms and shoulders to be tight throughout the entire movement. And you are unable to generate whipping and snapping effect with your punches.

What to Use Weights with Shadow Boxing For?

So if shadow boxing with weights doesn't help you build punch speed, should you even do it?

The answer is YES.

Shadow boxing with weights helps you build shoulder and arm endurance. It'll develop the ability to throw more punches for longer period of time.

Few things to keep in mind as you shadow box with weights.

• Use Lighter Weights: 3lbs is ideal, 5lbx max. I use 3lb dumbbells.
• Flow Through the Movement: don't punch fast with weights but instead slow it down and flow through the movement and technique.

Shadow box with weights using a round based system. 2-3 minutes per round and 5+ rounds.

You can alternate between shadow boxing with weights and then normal shadow boxing without weights.

Or you can stick entirely with shadow boxing with weights for all the rounds.

How to Develop Punch Speed?

If you want to learn how to punch with speed see the following two posts.

• Principles for Developing Unbelievable Punch Speed (Snap and Whip)
• 4 Drills to Develop Killer Punch Speed, Snap and Whip to Cause Damage