@shaqrionx: Want to punch like a tank without your shoulders breaking down? Artur Beterbiev uses this specific wall-supported drill to build "bulletproof" stability. Here are two ways to do it: 1. The Beterbiev "Continuous" Version • The Move: Non-stop, fluid rotations from the top to the halfway point. • The Benefit: High-tension Endurance. It flushes blood into the rotator cuff, building the stamina your shoulders need to stay high and protected for 12 rounds. 2. My "Controlled" Version • The Move: A slower, deliberate tempo where the dumbbells/hands touch the wall at the top. • The Benefit: Maximum Integrity. Touching the wall forces your shoulder blades into perfect alignment and eliminates "cheating," ensuring your stabilizers (Infraspinatus & Teres Minor) are doing 100% of the work. Why Boxers Need This: ✅ The "Brake" System: Strong external rotators act as the brakes for your punches, preventing joint tears when you miss. ✅ Power Transfer: A stable shoulder joint transfers more force from your legs to your fist. ✅ Injury Prevention: Keeps the humerus centered, stopping that "nagging" shoulder ache. Optimal Volume: 💪 3-4 Sets 🔢 15-20 Reps (Light weight!) #boxer #boxingtraining #shoulders #prefab #heavyhands

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Tuesday 24 March 2026 18:42:25 GMT