Fitness Technique

Boxing Science: Three ways to improve movement and mobility

Danny Wilson provides the essential information

WATCH Hip and Core Circuit

Above is a hip and core strength circuit that was put together for former schoolboy champion and England youth representative Nohmaan Hussain.

Nohmaan complained of back pain during and after boxing. We figured out this was his quadratous lumborum (QL), a muscle that is attached to the lower back.

The QL Mission

The QL functions involve spinal lateral flexion and extension. Due to common poor hip flexor or shoulder mobility, this becomes overactive when performing such as running, jumping and striking actions.

This over activty can cause lower back pain. We can use a foam roller, spend money on a sports massage and try a number of ways to stretch it to make it feel better, but this is likely to be only a short term fix.

To make beneficial long-term changes, we should focus on improving hip flexor mobility, core stability and hip abductor strength. This will reduce the compensatory patterns of the QL and use the preferred muscles of the kinetic chain.

This core and hip strength circuit will help develop the hip abductors (glute medius and minimus) as well as the lateral stabilisers of the core.

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