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Guard Down

Guarded Wide Stance


  • From Arms Forward and Lift Up, bring elbows in and return to a guard. 

General and Boxing-specific Benefits

Boxers with rigid hips benefit from the Open Wide Stance and its variations by opening and stretching the hips, stretching the hamstrings and stabilizing the legs. This pose also helps improve coordination.

Cautions and Modified Versions

Participants with shoulder and back issues should proceed with extreme caution, bending forward only as far as is comfortable, with bent legs and with correct alignment.

Anatomical Focus

Spine/Core: Spinal muscles (erector spinae), diaphram

Upper limbs: Deltoid, triceps barchii

Lower limbs: Gluteus maximus, hamstrings, adductor magnus, gracilis, popliteus, gastrocnemius, tibialis posterior, flexor halluces longus, flexor digitorum longus

Study and Reflect

On practicing the Open Wide Stance and its variations, notice where you find difficulties. How would you open the chest while Wide Stance Forward Bend? On clasping the hands behind the back, try pointing the thumbs down, back and then up as you bend forward. How does affect your posture?


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