Concerns about hyperextension

[Bendigo]

When I shadowbox--often with 2lb weights--I usually go full speed and full extenstion. Throwing punches at anything less than my maxiumum range just doesn't make sense to me. However, is this bad in regards to putting myself at risk of hyperextening my elbow?

[JasonB]

As with any drill or exercise, common sense is first and foremost. Executing strikes without a pad or partner to absorb the force opens up the risk of hyperextension. In his book Boxing and Medicine, Dr. Robert Cantu states, —nearly all injuries of the elbow are associated with hyperextension of that joint“ (Cantu 84). If a punch is thrown full or close to full power and speed without connecting with a target, there is a chance the joint will snap too far and bend past its capacity, possibly damaging tendons and ligaments. Cantu notes that this safety concern exists in sparring as well. —The at-risk position again occurs with a missed punch as well as a misdirected blow“ (Cantu 84). Dr. Cantu finally concludes by stating that statistics show that the majority of hyperextensions happen in shadowboxing while far less occur is actual matches (Cantu 82).

Always shadowbox with the intention of maintaining and improving form. Throw your strikes with speed but only commit yourself to 75-80% extension to reduce the risk of injury to your joints. This also requires a fighter to work on the recovery of his or her strikes, not just the execution. The old martial arts adage, ”strike with 80%, retract with 100%‘ applies to shadowboxing as well.

[Bendigo]

Thanks for the reply. Good stuff, right there.

[yrrej]

When you punch, you are trying to get from Point A to Point B as quickly as possible. When you make contact, you are trying to go through the target with strength. Therefore, when shadowboxing, you punch with as much speed as you can until you reach the last 6" or so of the punch. Then you tighten your fist and forearm to make maximum contact. This puts on the brakes ang tightens the antagonistic muscles, so you don't hyperextend.

[platinummatt!]

Make sure you dont hyperextend youll screw up your elbow and other joints.