First and foremost, boxers require explosive power. That’s why, upon his return to training, Anthony Joshua is paying close attention to his athleticism in the gym – the 37-year-old is due to make his boxing return against Kristian Prenga in Riyadh, Saudi Arabia on July 25, with a bout scheduled to take on Tyson Fury later this year.
Joshua has been working alongside his former rival, Oleksandr Usyk, at training camps in both Ukraine and Spain for the past few weeks to get back to his boxing best. And footage has since emerged of the Brit performing step-back swings to high pull, a full-body compound movement that combines a hinge with an upright row. It’s performed explosively, helping create more power by targeting the posterior chain and shoulders – perfect for athletes looking to develop greater efficiency with their movements.
Benefits of the Step-Back Swing to High Pull
As YouTuber ShaqironX Fitness highlights, the step-back swing to high pull is a movement working the entire kinetic chain, which helps deliver those knockout blows Joshua has become accustomed to throughout his career. It’s a sharp movement boosting that explosive power athletes require, while the repeated motion increases strength endurance in the muscles.
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The split stance, meanwhile, helps to develops greater core stability and control. Your trunk has to counteract the weight throughout the movement to save you from toppling over, with your legs a key component in highlighting more of those imbalances.
Performing the exercise one arm at a time also improves movement coordination. For boxers, this ensures punches land on the opponent – for non-fighters, it’s essential for performance in other areas of their athletic endeavours.
How to Do the Step-Back Swing to High Pull
- Stand with your feet set slightly wider than shoulder-width and bend your knees to grab the kettlebell with one hand.
- Standing tall with the kettlebell hanging directly in front of you, in one swift movement step one foot back so that you’re now in a staggered stance and the weight shifts to between your legs.
- From there, drive your hips, keep your back flat, and swing the weight up to shoulder height with a bent elbow.
- Return to the start position and repeat without losing momentum.
This article by Ryan Dabbs was published on Men’s Health UK
