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I use dumbells. I just swing them in the air, doing all different hits. I ussually use 25lbs ones, but I only way 140lbs and just started everything about a month ago. All I know is, swinging the dumbells has helped me, alot.
 

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I didn't say how much weight he had to use, I was just making a suggestion because I noticed alot of improvement when I started doing it. Also, the weight wont kick back hard enough. The speed it swings at isn't fast enough to come back. Once I swing with them for a little while, it's a huge difference once the weight is outta my hand.
 

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We're talking about him saying he used 25Ibs dumbbells. A little too heavy to be shadow boxing with. I'm sure his hands are very low to the ground before 30 seconds is up.
 
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