Core Strength in Boxing: The Hidden Power Behind Every Punch at Griffins BOXING & FITNESS

In boxing, the fists get all the glory. They’re the ones landing the shots, making that satisfying
thumping noise, and showing up in slow-motion highlight reels. But behind every punch, every
slip, pivot, and duck is a quiet powerhouse doing the heavy lifting: the core.

At Griffins Boxing & Fitness in North Vancouver, core strength isn’t just a buzzword, it’s a
foundational part of every programme, including Boxtech® and Boxfit® classes. Whether
someone’s refining their technique or pursuing fitness goals, core training plays a central role in
helping boxers move more effectively, hit harder, and stay balanced.

Core Training Moves We Love at Griffins

Russian Twists: The Punch Prepper

Russian twists are a Griffins favourite. They’re simple, effective, and just awkward enough to
remind you that fitness is a humbling experience. Seated with feet elevated and a medicine ball
or weight in hand, the twisting motion targets the obliques and builds rotational power, which
is essential for generating force in punches.

It’s not just about strength; it’s about control. Twisting with balance trains the body to stay
centred, while moving dynamically. And yes, it also helps with other tasks, such as reaching for
your water bottle in the back seat or grabbing the remote without pulling a muscle.

Plank Variations: Stability in the Form of a Human Table Top

Planks are the quiet achievers of core training. They don’t look theatrical, but they build the
kind of endurance that shows up when you’re deep into an intense boxing class, climbing a
mountain during a challenging hike, or biking up a steep hill.

Griffins’ coaches often incorporate front and side planks, as well as other variations, to
challenge the core from multiple angles. These variations strengthen the abdominals, lower
back, and shoulders, areas that support posture, balance, and defensive positioning.

A strong plank doesn’t just help in the ring. It helps when you’re carrying groceries, chasing
toddlers, or trying to stand up after watching a concert on a lawn for two hours, without
making awkward and painful sounds.

Medicine Ball Slams: Controlled Chaos

Few exercises offer the satisfaction of slamming a weighted ball into the ground. It’s loud, it’s
cathartic, and it’s surprisingly effective. Medicine ball slams engage the entire core while
mimicking the explosive nature of a punch.

This movement builds power, speed, and coordination. It also provides a mental release, ideal
for those days when life feels like a 10-round bout with George Foreman. And while it’s great
for boxing, it’s also useful for stress relief, which is often the reason people show up to class.

Bicycle Crunches: Old School Rotation Meets Coordination

Bicycle crunches are a classic for a reason. They combine core rotation with lower-body
movement, making them ideal for boxers who need to coordinate punches with footwork.
Alternating elbow-to-knee builds oblique strength and improves timing plus, it’s a great way to
be productive while lying down.

Mountain Climbers: Core Meets Cardio

Mountain climbers are the faster-paced cousin of the plank. They fire up the abs, hips, and
shoulders while building endurance and agility. In boxing that translates to quicker footwork,
better balance, and the ability to recover between combos without looking like you just limped
in from a marathon.

Adapting Core Training for All Levels

At Griffins, core exercises are always scalable. Whether you’re just starting or you’ve been
training for years, movements can be modified based on comfort, proficiency, and your energy
level. Coaches offer variations and progressions so everyone can train safely and effectively
without feeling like they’re auditioning for a superhero movie.

Why Core Strength Matters Beyond the Ring

At Griffins Boxing & Fitness, core training is woven into every programme because it supports more than athletic
performance. It supports everyday life. A strong core improves posture, reduces injury risk, and
makes daily tasks feel less like a workout.

Whether you’re throwing punches or picking up laundry baskets, your core is quietly making it
all possible.

Ready to build strength from the inside out? Explore our programmes and discover how
Griffins Boxing & Fitness helps members train smarter, move better, and feel stronger one plank at a time.

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.