Shadowboxer VRT | Shadow Boxer UK

Don't be a Slouch...!

2011-03-08T08:17:00.002Z

Question from a Customer

I am interested in Shadow Boxer and wondered if shadow boxer can help with poor posture? I have slouching shoulders and bit of a hunch and am looking for some exercise equipment that can help with this and also improve my fitness. Can Shadow Boxer help with posture and to strengthen my lower back?

Our Answer

Rounded shoulders affects a lot of us, caused by a number of factors including working position and weak or inactive muscles. These can manifest as shoulder, neck and back pain. A combination of tight pecs, lats, weakness in the upper, mid back and core muscles can also contribute.

Below are examples of exercises you can perform with the Shadow Boxer to build the strength of the upper back muscles, that are responsible for good upper body posture and muscle balance.

Wide Rows - Rear Deltoids, mid and lower traps and rhomboids.

In a seated position, legs out straight position the belt against the underneath of you feet, grab the handles, sitting up straight, breathing in to lift the ribcage pull the arms back as far as you can without momentum, the upper arms should be at a 45 degree angle to the torso.

After your full range of motion has been achieved, slowly return to the start...
You should feel the muscles of the rear shoulders, lower neck and muscles between the shoulder blade working.

Rows – Lats, mid and lower traps and rhomboids.

The same seating position as the Wide Rows is needed, only difference is the arms now pull in flush the torso sides, the hands come into finish close to the arm pits.
You will feel the large v-shaped muscles of the back

These exercises are very straight forward, just remember to keep your shoulders down and the back position as if you standing tall and proud.

Keep the movements slow so you’re able to feel what’s going on and keep the maximum control over the muscles working.

For the Lower back

See our previous post on reverse crunches. This is an awesome exercise to improve posture and help with lower back pain.

Thanks

SB Team

Accelerate Those Legs

2011-03-02T08:04:00.002Z

For those of you that have bought a Leg Accelerator I wanted to provide some tips as we just had a question from a customer and wanted to clarify a few key points? This will also help you get the most out of your leg accelerator workouts.

Question
-----------
"I get virtually no resistance as my legs are so short"

Answer
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Leg Accelerator

Lower level kicks to waist height or below -- We use the main shadow boxer bands say 'H' heavy band attached from leg to leg NOT hip to leg as in the brochure.
Higher kicks to head height -- use the 'LB' attached from leg to leg.
The key difference is you don't attach the bands from hip to leg this is for people that have either shorter legs or want to maximise the effectiveness of their workout. This was another insider tip we borrowed from professional fighters and we use it like this ourselves.

What we would recommend

I would recommend use X-treme bands for the SB unit and use one heavy band from leg to leg, this is if you want the hardest workout. Vary the combination for different levels of workout. So maybe Medium bands on the Sb unit and one 'H' between the legs.
This will allow you to use both bits of kit together.
Benefits -- even if you do no kicking you should feel this on the legs. For example as you move around to drive forward with the legs you have to extend the front foot thus putting the band under tension then you retract the rear leg. So just with some foot work alone you will feel the difference. Add in some low kicks and you're cooking on gas!

There a lot of content here if you need any further clarification we can give you a buzz to explain. Let me know if this makes sense.

Even if you have any other questions and want others to benefit from the answers let us know.

Keeeeeeeeep punching

How to get the most from Your Shadow Boxer Workout? Just for Mums

2011-02-04T10:23:00.006Z

We were recently helping some new mothers tone up and lose weight with advice on their workouts...whilst watching some we realised that they were making a few small errors when using the Shadow Boxer which drastically reduces the effectiveness of their workout. So here are some essential, must do tips that, if you implement will give you surprising results...firming up those wobbly bits...FAST.

1. Firstly, when you form the stance as in the DVD...assuming left foot is forward. We advise that you keep your hands up at all times

A quick self check is that your left thumb should be able to touch your left cheek bone when you extend your thumb.
Your right thumb should be able to touch your right chin, when you extend your thumb.
Simply put keep your hands up...this will extend the bands and so you get a gentle shoulder, arm and tricep workout by just standing there!
Please be aware this will be difficult to maintain at first but stick with it, you will see the benefits in a few weeks...I promise you....it will blast those bingo wings.

2. Secondly, when you throw a punch, punch to your own nose height. Now I know you're not necessarily going to get in to the boxing ring! But the reason for this is most people punch low and this means you get less resistance, therefore a less effective workout.

3. Finally, and most importantly, we noticed most people punched only with the upper body with their legs fixed. This means they are only getting an upper body workout. But what about exercising your bum, thighs, tummy, waist line etc...Well, this is the magic bullet...if you do nothing else do this and you will watch the pound drop off.

The key to punching is it comes from the ground up and essentially it is the rotation of the hips that drives the punch forward...don't believe me...
TRY THIS. Stand up legs slightly apart, relaxed, arms by your sides. Twist/rotate your hips from left to right. Relax your arms. Get into a rhythm. Notice what happens to your arms. If your doing it right they are swinging without you moving them. This is the SECRET to punching. Now you just add the punch with the rhythm of the hips at the end of the swing and BINGO. So why is this so important...
When you punch like this you engage the entire body from the legs, bum, thighs, abs. What makes this really effective is when you punch say a left followed by a quick right, this quick change of direction requires that the entire body contracts so that you get the opposite punch to go forward.
Normal punching is great exercise what Shadow Boxer does is accelerate all of this so you get the same effect in half the time!
AND THAT"S THE MAGIC...this WILL tone up and pull in your waist, firm up your bum & thighs and generally firm up those wobbly bits.

Many of you already know this which is why we get so many emails back telling us what great results you get. But some don't and that is why we posted this rather long note.

Any questions or comments please let us know.

KEEP PUNCHING

How Much is Reaching Your Fitness Goals Worth?

2011-02-01T09:08:00.004Z

As some of you may notice we put the prices up on 1st Feb, 2011. We tried our best to avoid this and haven't put the prices up for over two years. But it is a combination of things that meant we had to put the prices up. Obviously VAT went up on 4th of Jan but together with increasing freight costs and exchange rates means that we put our prices up on the Shadow Boxer and Leg Accelerator. All other prices have been held.
You still get great value from us (The Official Store), think about this:

How much is reaching your fitness or weight loss goals really worth?
The cost of one Shadow Boxer is still approximately the cost of 1 months gym membership
The results people get speak for themselves whether it be weight loss or sharper, faster, punching, improved cardio etc. Just read some of our geniune testimonials.
We offer free advice and support to help you reach your goals and have helped numerous people with useful hints and tips that have helped many people from amateur fighters to recent mothers improve their fitness

We do this because we are a company of enthusiasts and actually use the products not a company that sell loads of different fitness products. As such looking after our customers is at the heart of our business. Email us with any questions if you need help.

Keep punching

Shadow Boxer and Tricep Kickbacks

2010-12-09T09:31:00.005Z

Here's a great exercise to banish 'bingo wings' or develop your triceps so essential in the development of short range explosive power...if you like to punch things.

Shadow Boxer Freestyle Punching with Ex-Royal Marines

2010-11-12T19:16:00.011Z

Hi all I know we haven't posted for a while. We've just been so busy. But we've got lots of exciting stuff happening that you will soon hear about. Here is a clip from an informal session we did with some ex-royal marines and and ex-amateur boxer. We will post some different exercises soon. This will add to your current repertoire of exercises.

A 40 Yr Old Woman says Shadow Boxer Improves Breasts, Waist, Arm, Bottom and Thighs...What can I say?

2010-11-12T18:52:00.005Z

I bought the Shadow Boxer belt in August 2010. I am a hard working woman in my 40's and wanted a whole body workout but never get time to go to a gym and like many people have bought countless bits of rubbish over the years and so really was not expecting much. I loved the Shadow Boxer from the first moment I use it, and noticed results immediately, and planned to use it for the rest of my life.

Your service and product range is fantastic and I love the fact that you are a dedicated group of enthusiasts.

I think most women see the Shadow Boxer as a boxing training programme only they do not see its true potential for them – which is a shame. I bought one for my friend’s birthday and she loved it. For women there can be no better workout as it tackles all the problem areas in one workout and it works!!!!!!!!!

I do the 20min workout every morning using the light arm bands but have now started using the medium bands.

My breasts and waist showed immediate improvement.
Arms, bottom and thighs, 2 months later I noticed big changes, my body is changing shape and becoming toned and improving drastically.

The other noticeable effects are fitness and energy, I now take the stairs always two at a time and running for a train is a piece of cake. I can eat what I want and still lose weight. What better testimonial could women want??? All women everywhere should be doing this!!!!!!

Best wishes
Annie

Paul Briggs challenges Danny Green

2010-06-01T12:52:00.003+01:00

Shadow Boxer's very own PAUL "Hurricane" Briggs is back - determined to give fight fans the one blockbuster he could never organise on The Contender.

The Daily Telegraph can reveal Briggs, the bruising light-heavyweight who retired in 2007, is on the cusp of inking "a fight Australia wants to see" against IBO world cruiserweight champion Danny Green.

"Twice I've tried to fight Danny in the past and twice I've been denied.

"OK, so he wasn't dodging me, he legitimately had other things on his radar. But he doesn't have anything else on right now.

"So let's get it on. Because I know there's been talk about Green and Anthony Mundine but, mate, I commentated that fight and it was ordinary. Why would people want to see a rematch? This is about two natural punchers going at it ... it's a guaranteed ball-tearer."

A champion kickboxer in his youth, Briggs twice fought Polish brawler Tomasz Adamek for the WBC light-heavyweight title in bloody, brutal encounters. And the orthodox fighter, who most recently worked as a trainer on reality TV series The Contender, said he had no concerns about taking on Green despite his three years spent outside the ring.

"I'm a natural puncher. I'll be 80 and knocking blokes out," he said.

"You look at those Adamek fights, I tortured the guy. Gave him two massive fights and he's since gone on to become a three-time world champion, a bloke who has slayed them all.

"As for getting in shape, that won't be a problem either. That's the difference between natural fighters and those who train for it. Natural fighters, guys like myself or Garth Wood, we can jump out of bed any day of the week and be ready to go. (of course he also has a secret weapon to help get fighting fit...but then we would say that!)

"So I don't need any warm up fights. Don't need time to get myself organised. I can be in a car tomorrow headed for Sydney if we can get this deal across the line and do something positive for Australian fight fans."

"I mean, for the past couple of years I've had people asking me to come out of retirement. Saying 'when will you fight Choc or Danny Green?

"That's why I'm doing everything in my power to get this across the line. Sure, I'm taking this fight for me, no one else. But if there's one thing I've learnt about Aussie sports fans it's that they love seeing two Aussies go hard at it. Who wouldn't?"

Article courtesy of Nick Walshaw From The Daily Telegraph posted on Paul Briggs website The8Count

Shadow Boxer Classes in Oz

2010-03-30T10:47:00.004+01:00

Check out this Shadow Boxer Class in Oz. Look like great fun. If you want to start a class of your own please contact us to discuss.
Keep punching.

Female Customers feedback on Shadow Boxer

2009-06-01T13:14:00.003+01:00

Straight after I wrote the previous post on 'Can Shadow Boxer be Used by Women' I got this email from a customer and wanted to share it with you all.

"Have been using the Shadow Boxer VRT2 now, pretty much every day for 13 weeks, and have really noticed changes, many changes with overall health...especially using every day, just using the workout on the DVD has made one HELLAVA DIFFERENCE!!!!!! . Have worked up to using the 'Hard' resistance straps. Guess the next step is the Power Punch Leg Accelerator......Thank You"......Karen ffrench, (Older than forty, I didn't want to over step the mark by publishing Karen's age...I hope this is ok)

Another female customer was so enthusiastic about the product that she excitedly rang me up and proposed a slogan for us "THINK IT, DO IT, DONE IT". What Rosealind went onto explain was how Shadow Boxer was so easy to use was that all you had to do was think about using it, pick it up and before you know it you've finished a quick workout, but that it feels like a workout that was considerably longer!

Now remember, these people have not been paid to say these things and I know it may even sound as though I've embellished what they said...I promise you I have faithfully reproduced what they have said or emailed me. I even asked them to send in little video clips of themselves talking about how Shadow Boxer has helped them but, as expected they were both a bit bashful. So this is the only way I can pass on what they have said.

They demonstrate in my eyes that whether you're a professional fighter or someone wanting to lose a bit of weight or someone wanting to get a bit fit...that with some effort and determination you can achieve great results. SO I HOPE YOU SEE SHADOW BOXER IS NOT JUST FOR THE BOYS.

KEEP TRAINING

Can the Shadow Boxer VRT be used by Women?

2009-05-29T07:50:00.006+01:00

We get many women that buy the Shadow Boxer VRT. Ironically, male fighters and women want the same thing!

To tone up without putting too much muscle bulk on
Burn Fat
Improve fitness & endurance
Resistance training minimise injuries which may happen using weights
Flexible & compact device you can take any where
Improve punching to keep your other half in check! (This last one's a joke)

Punching is a really good all round exercise especially for saggy arms as punching against resistance tones the triceps. But make no mistake it's not just about the upper body. If you punch correctly (see Paul Briggs lesson our DVD) this actually tones up your abs, waist line, legs and your bum, as you have to twist from the hips and push from the legs to drive punches forward. Doing this repeatedly will take inches of your tummy, tone your bottom and thigh muscles also.

Finally there are lots of other exercises on our blog that we are adding to when we get a chance. See our previous post on Reverse Crunches in March 09 for instance. This the best exercise for lower abs (often neglected) which encourages better posture AND strengthens your abs both which make you look a lot slimmer and in fact reduces the chance of lower back pain due to poor posture.

Finally, remember this basic equation...there is no quick fix to weight loss. If you use more calories than you consume, you will lose weight. Shadow Boxer ups the calories you burn in a fun way and so the pounds should fly off, if you use it regularly.

Good luck

Manny Pacquaio Uses Shadow Boxer

2009-05-05T08:24:00.005+01:00

We introduced the 'PACMAN' to Shadow Boxer back in Decemeber 2007 courtesy of Tino Ceberano. Manny's hand speed is already legendary but being the perfectionist that he is continually looks for ways to improve his training both from a fitness and fightng perspective. Obviously, our commiserations to Ricky Hatton who unfortunately felt the full force of Manny speed and power.

Shadow Boxer Quick Release Mechanism

2009-04-30T18:52:00.005+01:00

Firstly, apologies for not blogging for a while but we have really been inundated with orders. So many more people joining the Shadow Boxer Fitness Club! We do have more posts of some great new exercises in the pipeline.

We were recently asked for a video clip on using the quick release buttons on the belt so we've posted this quick video to help anyone having difficultly.

P.S. this request came from a user of the product that was 70+ years of age and he was keenly using shadow boxer to keep fit and trim! Hats off to Bernie...I'm hope I'm still using Shadowboxer when I get to your age. Keep punching.

Hope the video helps

Do you want a Slimmer, Trimmer, Summer?

2009-03-18T18:45:00.012Z

Word is defintely spreading about the Shadowboxer VRT and the thing is this is not just with combat enthusiasts, people are starting to realise that exercises that fighters use are good for everyone to tone up and get fit. For a start punching exercises are a simple great way of exercising your entire body, of course if you got to do it right (see our DVD with a professional boxer showing you correct technique). But people are also realising that the Shadow Boxer VRT is not just for punching. It's great for abdominal exercises. So here's one that will not only improve your posture but also make you look a lot slimmer as it targets the lower abs, an often neglected part of the body. Targeting this area has a significant slimming effect as it tends to pull the hip to a neutral rotation position, just this has the effect of making you look as though you've lost pounds. It also happens to be good for you as it encourages better core stability and spinal alignment, which basically means you get less back pain from imapct caused from bad posture whilst walking, running etc. So here's the exercise...

Reverse Crunch

Place the Shadow Boxer VRT belt over your shins as shown in the image. Grasp the handles however it feels comfortable and place you hands on the floor. You can start with the feet on the floor if you prefer.

Then raise your feet to 90 degrees as shown in the first picture in the sequence. Please make sure you back is firmly pressed into the floor and not arching.
Keeping that hand grips pushed into the floor raise your hips off the floor whilst holding the hip to knee to feet position firm. In other words you are only rasing the hips off the ground a few inches in a controlled manner (not throwing the hips off the ground and usng momentum). ote it is the hip that raises off the ground and the feet follow almost incidentally...NOT the other way around. Breath out as you raise your hip.
Slowly lower to the starting position breathing in whilst you do.
Repeat 3 sets of 10. This sounds easy but as you will soon discover this may be too much so even if you can only manage a few that's fine to begin with. Vary few people exercise the lower ab muscles and so many won't be used to it and will find it hard to begin with.

The great benefit of this is that you get double whammy due to the fact that you are puching your hands to the ground whilst doing the exercise so you get a tricep workout as a 'Brucie' bonus. No more Bingo Wings.

Advanced Tip

Move your arms out to 45 degrees to your body and that takes the exercise to the next stage...still too easy...refer to out previous post of straight legged reverse crunches (do not try this is you are a beginner)

Is the Shadowboxer VRT too expensive?

2008-11-27T10:57:00.008Z

To all those that think the Shadowboxer VRT is too expensive...We just noticed this review of the training DVD that comes FREE with your purchase. The boxing capital gang reviewed the DVD. Now I must admit we didn't know they did this but it makes for interesting reading. Click here to read the full review. Now remember the guys at Boxing Capital are either ex-boxers or still keep their hand in so they are talking from experience. They know about punching, overall cardio fitness and competitive fighting. So it's an informed opinion. They also provide in my opinion the most thorough reviews we have had and we are planning to use this expert feedback for future product development, which we could tell you about but then we have to kill you ; )

Anyway, they think it's worth £15+ when compared to all the celeb fitness DVD's out there, so bearing in mind the VRT is selling for £64.99 Free P&P we believe as a total package it represents fair value when you compare it to what's currently on the market. Consider this:

One months gym membership would cost about the same
Multi-gyms would cost substantially more and you can't really take them with you. They would be a rather large suspicious bulge in your bag and you might need a forklift to help!
NO product currently offers you dynamic & mobile resistance to your punching and fitness exercises quite like the VRT

(ok ok I'll get off my soap box...and step away from the keyboard).

You gotta be in it to win it!

Urban Krav Maga & Shadowboxer

2008-11-05T18:20:00.014Z

We recently visited the Central London School of Krav Maga, in Oxford Street under their Senior Instructor Stewart McGill. Stewart has impressive credentials, having been trained by Yamaguchi Hanshi, Goju Ryu and been an instructor with the International Krav Maga Federation. He has also trained with the Israel Krav Maga Association and trains in boxing and MMA so it should come as no surprise that Stewart has a no nosense, no frills and very direct attitude to training. What better place to test the Shadowboxer VRT out but with his students.

So Nigel (Bald guy, professional PT, 20 years of Jujitsu) and I took them through their paces with a 15-20 minute work out. See the video clips for a taste of the session.
After a nice gentle loosener we got them doing some military press sets...just to warm those shoulders up and great for developing punching power and stamina...

As you can see it's hard work and it really works those shoulders. I won't go through the entire workout. But we also did some punching (milling) sets with pads. You don't really need to do this with pads but it is a martial arts class so we thought it would be rude not to.

We finished off with some reverse crunch situps (see 1st picture) and paired resisted sits ups. All in all the Krav Maga students seemed to like the workout and realised how versatile the VRT truly is. As we always say "the proof of the pudding is in the eating". The Krav Maga guys have voted with their pockets and bought quite a few units.
Thanks to Stewart McGill for graciously inviting us to his class and allowing us to teach and thanks to his students, whom gave it everything they had for the workout, they didn't hold back and were truly knackered after the workout. If you would like to know more about Krav Maga Stewart McGill, despite being pretty lethal, is a friendly, approachable guy and would, I'm sure would welcome enquiries.

Work Those Legs...Drive with the HIPS!

2008-11-03T17:31:00.004Z

Sorry we haven't had a chance to blog recently, but is seems that everyone's is rushing to buy the VRT's for Christmas, so we've been rushed off our feet!

Here's a little exercise that we borrowed from a boxing gym, courtesy of Tony Cesay. We have shared this with many fighters and here's a picture of Dean Amasinger, MMA Team Rough House, trying it out.

Wear the Shadowboxer VRT as shown in the picture and make sure your coach or training partner has a firm grip of the handles.

Get within range with a heavy bag and then make sure your trainer/partner pulls back so the cords are under tension.
DON'T LEAN FORWARD from the upper body. which is the temptation but instead use your legs to drive forward from the hips keeping the body position upright. Get your trainer/partner to periodically correct you.
Do your usual punching sets or sequences on the heavy bag

Advanced tip:
----------------
If you're feeling energetic your partner should move rapidly from side to side destabilising your stance. This means you really have to grip the ground with your legs and drive forward from the hips to hit the heavy bag.

Boxers and martial artists use this to develop strong footwork and using the Shadowoxer VRT in this way makes you very aware of your footwork so you can work it.

Have fun.

Independent Review from Boxingcapital.com

2008-09-25T08:41:00.004+01:00

We are interested in feedback from everyone that uses our product but it's always nice to hear views and reviews from boxers, fighters and fitness professionals alike as you know that these people are likely to be more discerning than the average person (you and I).

B oxing Capital is a new website that uniquely combines Boxing News, Comprehensive Equipment Reviews, Technique Tips, Betting and Travel advice. It is run by boxers and enthusiasts for boxers and enthusiasts so we supplied them with a Versatile Resistance Trainer gave them a quick demo in a London Pub which got some strange looks, then we sat back and eagerly awaited the review to see what they thought. In total three guys with fight experience literally fought over trying the product out! A good start.

In summary they said "We believe this products really is an essential training accessory and an item every Professional Boxer and Amateur Boxing Club should give serious consideration to. It is so easy to use absolutely anywhere and can be used in a wide variety of exercises. Add in the potential benefits from regular use and the price of GBP 64.99 represents excellent value."

For the full, detailed, unedited review click here.

Dean 'The Renagade' using Shadowboxer VRT on a Heavy Bag

2008-09-22T15:48:00.004+01:00

We've been really busy at Shadow Boxer UK and so apologies for not posting for a while. Here's a great little clip of Dean 'The Renegade' Amasinger using the Shadowboxer VRT on the heavy bag. The VRT is designed so that you don't have to hit things and risk damaging your hands but if you want the best of both worlds...

Look out for us in the upcoming issue of Fighters Only Magazine. Keep training.

Warning: Do not attempt this unless you are used to hitting a heavy bag, BARE KNUCKLE.

What George Hillyard (Pro-Boxer) thinks...

2008-08-28T17:27:00.005+01:00

I recent met George Hillyard a young professional boxer who uses the Shadowboxer VRT. After a short discussion and sharing some ideas on how we both use the VRT, I just had to film him. Remember, we don't sponsor George but I loved his enthusiasm so much that I just had to get him talking about the product on camera, hence you can hear me laughing in the background. See the two video clips.

Suffice to say that we are now looking at sponsoring George such was his enthusiasm, added to the fact that he is just such a nice bloke. He is truly a good role model and we want to support George in the challenges that lie ahead of him.

We have been invited to film one of George's training sessions and will post this also so you can get an idea of the wide range of things that you can use the shadowboxer for.

Fighters Only Review This Month

2008-08-14T09:33:00.010+01:00

So you don't have to believe us harp on about how good the Shadowboxer VRT is here's a recent independent review...

You should be able to double click on the article so it's not so much on an eye test.

After some exercises that we recently recommended, Dean Amasinger, a professional MMA fighter said "It increases (punching) speed and power and that snap that you really can't explain...giving you that extra inch that you're really going to need in a fight...it will add to your cardio and your muscular endurance massively...today we were working the abs also and I couldn't believe how hard it was, it was really working the lower abs and it took a lot of focus to use."

After George Hillyard, a professional boxer was recently shown the ropes on how to use it he said "For my punching it makes me sharper and helps with faster hands speed and power. I'm not just saying this 'cos you're here, but its like a mini multi- gym. I was initially using it just for shadowboxing but now I know I've tried that range of exercises I think it's unbelievable. When you think of it like that it's great value."

MORE than just a PUNCH -- Reverse Crunch

2008-08-12T15:39:00.005+01:00

Recently, we met George Hillyard, a light middle weight boxer who uses the Shadowboxer VRT. Apart from being a throughly nice chap, it became apparent that after a short discussion that he wasn't aware that the VRT could be used for a wide variety of exercises aside from punching. So we decided to give him a quick run down and he was very impressed after our short session. So it is with this in mind that I have included the following exercise.

THE REVERSE CRUNCH
------------------------------

Loop the Shadowboxer VRT over your feet as shown on the image.
The start position is to lay with your back flat against the floor with your legs vertically pointing up to the ceiling. Your feet should flat, do this by pulling your toes back. Your hips is on the ground at this point and you will need to pull the handles back to your waist to they are taught. (hold the handles however feels most comfortable for you, personally I hold the handles in a gun like position by the orange plastic body)
Now as you breath out lift your hip in a controlled manner (i.e. don't throw the hips) 1-2 inches off the ground, keeping the legs in a vertical position.
Slowly lower them back to the floor, in a controlled way, breathing in.
Repeat 15 reps, 3 times.

This exercise targets the lower part of your abs, which many people struggle with. It is a very tough exercise and so an easier version is to do this laying on your back with your knees bent and the VRT over your shins, so there is less tension on the cables.

These muscles are very important for posture and weaknesses here are the root cause of a lot of lower back pain due to bad hip position. If you exercise this area not only will you look considerably slimmer but your posture will improve. If a beer belly is your probem a few weeks of this and you'll be shocked by the difference.

George and the numerous MMA fighters we work with loved this exercise and that's why we're sharing it...Enjoy.

Warning: if you feel back pain when attempting this exercise, stop immediately and seek the advice of a doctor or professional gym instructor.

Media Appearances #4

2008-07-21T14:14:00.005+01:00

We always believed the product was good, now it's officially The Nuts. Nigel (our model) is popping up everywhere...! We featured in Nuts magazine under the gadgets section so word is spreading. Where is he gonna pop up next?

Paul 'Semtex' Daley Vs Bojan Kosednar

2008-07-15T10:14:00.015+01:00

Our newly sponsored MMA fighter Paul Daley fought this weekend and had a decisive victory. The following fight report is provided courtesy of Fighters Only Magazine and pictures courtesy of MMAweekly:

Fight Report

Welterweight star Paul Daley made an emphatic return to action after a self-imposed exile of six months with a stunning first round knock out over tough Slovenian fighter Bojan Kosednar.

Daley dropped his opponent three times in the first round, with the third and final knockdown a perfect left hook that left Kosednar face down on the canvas. In what was touted as a tough test for Daley, Kosednar was made to look less than average, such was Daley’s skill in handling the European.

Cementing his position as the UK’s top pound for pound fighter, Daley’s status as the UK’s top welterweight is difficult to dispute.
---------------------------------------------------------------------------------------------
Paul already has recognised explosive punching power and he now incorporates Shadowboxer VRT into his training regime and believes this will improve his power, speed and core fitness. His opponents should beware...!

Paul 'Semtex' Daley joins the Shadowboxer club

2008-07-09T18:09:00.004+01:00

We are proud to sponsor the Cage Rage World Welter Weight Champion, Paul 'Semtex' Daley. We visited the Bushido MMA Academy that Paul trains at in Nottingham to see him going through his paces before his next fight against Bojan 'Zelva' Kosendar at The Rough House 7. Paul is headlining and we wish him luck, not that he needs it. Paul already has explosive power and an impressive (T)KO record with 12 (70.59%) of his opponents Knocked Out. So what did this lean fighting fit athlete have to say about using the Shadowboxer VRT? Paul said "Shadoxer is a great piece of equipment, it's very versatile, as a mixed martial artist our training covers a lot of different aspects of combat and this fits in with all of it. It increases power also, I've got a good knock out record as it is and this can only benefit it". Bojan watch out.

Feedback from a customer

2008-06-30T08:15:00.004+01:00

Tonight I did 7 sets of 100 on the pads and put the heavyweight resistance cords on to take the sting out of my punches as my fiancee was holding the pads for me and she is only 7.5 stones. Lets just say it worked, she had no problem holding the pads for me and within 15 mins I was completely burnt out and had a better pump on my shoulders than any weights session that I could have done. I am truly impressed at how much effort the shadow boxer takes and think it is a definite fast track method to improving speed and strength.

P.S. I've been wearing it backwards so even with hands in guard position I am under tension which can only help to train those hands to stay up at all times in the future, also I can agree with you that it will help correct punching technique as concentration is required to throw a straight punch as the cord is pulling down on the fist at the full extension of my reach especially when tired at the end of a good sesh.

If someone is holding the pads for you when using shadowboxer then the pads should be positioned at the end of your reach so that you have to fully extend the arm to hit the pad this helps for a better workout and also helps if the person holding the pads for you is a lot smaller like my fiancee 7.5 stone vs me 13.2 stone just to make sure that there is less chance of jarring or damaging the shoulders of the pad partner.

Once again thanks for a great product and your interest in my feedback 10/10

Carl

[note: Just to put the feedback in context Carl used to train for 30+ hours a week in Thai Boxing]

Russian Twists -- Lose those 'love handles'!

2008-06-12T15:24:00.011+01:00

The Shadowboxer VRT is not just for "super-charing your punches" as one customer put it. There are a variety of exercises that you can use it for. So here's an exercise for not only strengthening your core but it also tones up that common problem area...your obliques AKA 'love handles'. If you're interested in combat, strong punching power comes from a powerful hip rotation so having good abs and obliques is essential.

Stand with your feet shoulder width apart and your knees slightly bent
Attach the Shadowboxer VRT just above the knees allowing for some space between the legs. Ensure the velcro is firmly in place you can test this by trying to pull your knees apart. The velcro shouldn't budge.
Place you hands at chest level so there is a right angle between your forearm and upper arm...this is your starting position
Now twist to the left and forcefully swing your arms in a circular motion, maintaining the distance between your chest and hands
Return to the starting position and repeat on the other side
Repeat 3 sets of 8-10 reps

Points to watch

Don't let the hip rotate forward. Try and maintain a neutral tilt in the hip or even slightly up turned if you can. The buttocks will be held firm if you do this correctly.
Hold a firm stomach as this will engage the abdominal muscles. Tilting the hip as above will help with this also.

The beauty of this is no need for bulky multi-gym equipment or humongous crossover machines. You certainly can't take those outside with you to exercise in the little sun shine that we might get in good ole' blighty!

Stretching - Figure of '8' Shoulder Rotation

2008-06-05T18:13:00.018+01:00

Now if you're anything like me when you get your Shadowboxer VRT you just want to get it on and start punching...BUT WAIT. As I'm sure most of you know but only a few of us do we should stretch before and after an exercise routine. The most commonly agreed upon way to prevent injuries is to stretch. For those of you that do stretch the question is 'do you stretch both major and minor muscles (the muscles that are responsible for keeping the joint aligned)? These minor muscles are often the cause of many injuries, just ask any physio. The best way to stretch them is to roll the joint in a circular motion. This loosens up the minor muscles.

So here's one stretch that is particularly good before using your Shadowboxer VRT.

Stand with your feet shoulder width apart and 'soft' knees (slightly bent) and your arms by your side
Starting with the left look down at your left hand and (slowly) swing the arm backwards in a large circular motion keeping your eyes on your hand as you go. Also try to go to full range.
The arm should now swing forward diagonally across the front of your body continuing downwards toward the right hip.
The arms now completes the second part of the figure of '8' movement circling upward to the right shoulder.
Finally from the right shoulder the arm continues downwards to the left hip and the original starting position.
Remembering to keep movements smooth and let the hand position move naturally, don't force anything, but do try and swing to full range.
Repeat 15-20 times on each arm and also reverse directions of the swing.

Note: Following the swing with your eyes and going to full extension will give you a full stretch without putting too much strain on the neck vertebrae or stress on a part of the shoulder that might have a low grade rotator cuff injury.

This stretch comes courtesy of Bruce Miller 7th Dan Quan Li K'an. I attended one of his courses on Acupuncture and Stretching recently. Bruce is a Physician Assistant and Internal Medicine Practitioner also. However, there's no hocas pocas with Bruce as he surprisingly applies Pragmatic Scientific principles to what he teaches and his knowledge of anatomy is deep as it is wide. We hope to get contributions from Bruce in the Future. Click here for his web site.

Is the VRT strong enough?

2008-05-29T13:16:00.009+01:00

We have just been asked the question about the Shadowboxer VRT and we think it is a good one. We wanted to share the answer with people considering buying a VRT or two.

Question
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I am quite strong and this looks like a great piece of kit. My worry is that it will not be of any real use, is it strong enough?

Answer
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We performed a series of durability tests on a sample batch of the Shadowboxer VRT products (conducted by SGS a Product Testing Company) and we found that the breaking force required was around 40-45Kgs at an extension of 1520mm or 6 stone 4lbs at 5ft extension in old money (per arm!). So someone would have to have a 6 stone punch AND 5ft reach! In other words they would have to punch pretty bloody hard and have arms longer than a fully grown Orangutan!

We have also had a number of 'high mileage units' in corners at a number of boxing gyms. These get used everyday by virtually everyone that steps into the ring. We continually check up on these units to see if all is well...we've had no problems. So we are confident that the product is durable.

Finally, the bald guy in the photos used to be a body builder and regular uses it and coaches people with it. He's fairly strong and we tested him, attaching it around his legs (just above his knees) and got him to do some military presses (pictures as per blog and web site) he was shocked at how difficult it was and struggled to hold the pose for the photo. By the way this is regularly how we get people to try the VRT out for themselves. As soon as they try it out their wide eyes & shock is worth a thousand words and usually are a good indication that it's much harder than it looks...

We have been selling these for a while in Australia (well over a year and supply Rebel Sports, the equivalent of JJB in the UK) and for the VRT2's we have had no reported breakages. In the UK we have not had one VRT2 unit returned and we've sold getting on for 1000 units (we're fairly new in the UK).

We don't just run the business we're users of the product some of us use it as part of our martial arts & fitness workouts, some as part of a weights set, some for boxing (just so you know we're not a bunch of guy's in suits)

I hope this information has been helpful, if you do have any further questions please do not hesitate to email us.

Media Appearance #3

2008-05-29T12:47:00.004+01:00

Some of the guys at Mens Fitness magazine are getting into boxing training as a way to get fit and hence they are featuring our product in the section "This month, we're really into...". The team at the magazine loved using the product and we're kind enough to feature us. Spread the lurrve...

The Glamour of a Photo Shoot...NOT!

2008-05-27T11:24:00.008+01:00

So you've seen the images a bald, fairly muscular guy modeling the Shadowboxer VRT, but I wanted to share with you a behind the scenes look at how we created the final images. Yes we went to some great locations in the early hours of a Sunday morning (Tower Bridge, Thames Barrier etc) but there were no make up girls and certainly no movie star type trailers! More like bacon butties and some weird looks from passer bys. In order to get the images we wanted we would go to almost any lengths hence that would be the finance guy propping Nigel the model/fitness instructor up. How about that for a finance job description! Well, faceless corporate organisation we are most certainly not. Nigel, our health guru will shortly be posting an article on Fitness. Watch this space.

Media Appearance #2

2008-05-19T08:30:00.006+01:00

The Shadowboxer VRT has recently featured in Ultra Fit Magazine in the 'Hot Products' section. Ultra Fit is a magazine for people serious about fitness. and we are proud that they have chosen to feature us in the Hot Products section.

Media Appearances #1

2008-05-12T17:19:00.016+01:00

The Shadowboxer VRT recently featured in Amateur Boxing Forum Magazine. This a relatively new boxing magazine targeted at the many Amateur boxing enthusiasts in the UK. Ted and Terry at ABF are passionate about amateur boxing and loved the VRT product. Ted will now be introducing the VRT to the amateur boxing club that he supports. For more info see
Amateur Boxing Clubs UK
Amateur Boxing news, events and clubs in the UK.

The image was courtesy of Tony Cesay. Tony was a world class boxer and Commonwealth boxing representative. He is now a coach and works tirelessly in East London with the community to help young people gain a sense of identity and self-discipline by teaching the art of non-contact boxing. Although he doesn't just teach them boxing he cleverly incorporates life skills in his classes nurturing their self esteem and confidence.

He is a keen advocate of the Shadowboxer VRT and we hope to feature some advice and tips from Tony in the future.
For more info. visit www.tonycesay.com or contact him on 07929 488534.

Milling for basic fitness

2008-05-09T09:19:00.012+01:00

The Exercise

Some of you may be familiar with a milling drill for basic fitness. These drills are not just used by fighters but for people that want to get fit in boxercise classes and the like. Your training partner holds some focus pads (keep them reasonably tight together not wide apart) and you stand in a neutral stance, feet should width apart, knees slightly bent and proceed to turn and hit each pad continuously for 1 minute sets. The punches are more thrusting, turning punches instead of jabs.

Common mistakes

Incorrect body position and people tend to bend over slightly as the hit the pad, try and stand fairly upright i.e. keep your bum in and contract the abs.
The turning comes from the hips and legs primarily but people often use only upper body.
The hip and shoulder move together as one accelerating the punch forward

The Drill

So the icing on the cake is to do this with the Shadowboxer VRT. You need to do this without gloves or some light gloves (such as slim MMA gloves)

Beginners
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3 x 1 minute sets should suffice, if this is too much do less time and/or use lower resistance cables.

Advanced
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If this is too easy for you. wear the VRT back to front and upside down i.e. with the velcro strap facing front and the SB logo upside down facing backwards, this has the effect of shortening the cords, giving you more resistance. My training partner is a professional fitness instructor and martial arts teacher and he even struggled with this.

The Benefits

If you're doing this correctly you will feel it in your legs, buttocks and abs as well as upper body. Torquing the body with each punch (actively using the legs and abs to generate power) is great for an all round body work out.
Try a turning punch after without the Shadowboxer it will feel like you could punch a hole in a wall! It develops great punching power and core punching fitness.

Note:
As most combat officiados will know...THIS IS NOT A FIGHTING DRILL. ITS FOR BASIC FITNESS. The paras do this with live opponents, but this may not be everyones cup of tea.

So how do you use yours? A 20 minute workout

2008-05-05T03:28:00.013+01:00

Welcome to Shadow Boxer UK. We would like to invite anyone that uses the Versatile Resistance Trainer (VRT) to share with other users tips on how you use yours.

So as a starter for 10. If I'm in a rush and only have 20 minutes for a quick workout in the morning here's what I do.

Warm up and stretch - 3minutes

Basically loosen off triceps, rotate hips, shoulders and neck, a few back stretches, which normally consists of "salute to the sun" (borrowed from yoga) and a lower back stretch.

Punching Sets with VRT - 12 minutes

Repeated turning punches from side to side -- 2 x 3 minutes

Borrowed from Wing Chun these are chest level thrust punches that lend themselves well to the use of the VRT.
Stand with your feet about shoulder width apart and imagine you are trying to squeeze the ground in between your legs (without moving your feet together), otherwise known as adducting your stance, this alone will exercise your legs. If you feel tight contracted muscles along the inside of the thighs and calf's you're doing it right.
Now as you throw a left mid level punch driving the left hip forward, pull the right heel sharply in, so that both of your toes should now be pointing in the same direction and your punch is forward at 45 degrees. As a check your left shoulder hip and heel should roughly be along the same vertical line and your weight slightly towards the back leg.
Next you are going to throw the right, so still adducting your stance pivot to the right, driving the right hip forward and pivoting on the heels (yes, the heels, not the toes)
Now rapidly repeat pivoting from side to side for 3 minutes (with some cool music in the background e.g. I predict a riot, The Kaiser Chiefs). By rapidly pivoting from side to side you should feel this in your legs and abs as well as of course the arms.
Pace yourself if your new 3 minutes is a long time!
Advanced tip - change the rhythm of your turning. I usually use three paces slow turn 2 turns/punches every second, medium about 4 every second, fast as many as you can manage -- the fast changes really works the abs

Three 3 minute rounds using combination of jab, cross and elbow (boxer would use a hook)

With a left leg forward (see Paul Briggs stance and instruction on the DVD) throw a jab followed by a straight cross. I do various combination of jab, cross, elbow. See the DVD for a demo.
As you cross twist your hips, contracting your abs to drive the cross forward so again your not just getting a upper body workout.
Take a 30 second break in between sets
Note: we know the VRT doesn't give resistance to a hook or elbow but you can't have everything -- we're working on that one...

Warm down by shaking off the shoulders and bending the knees as you throw the arms - 30 seconds

Sounds easy doesn't it. Well just try it and let me know how you get on!

Good luck and happy training