In the high-impact world of the UFC, every move inside and outside the Octagon is scrutinized—especially when the cameras are rolling. But for former title contender Chael Sonnen, there’s one ritual he’d rather see left behind: shadow boxing in public, especially when the cameras rolling.
“Sometimes you just fantasize and you think you can go back in time,” Sonnen recently shared with his 1.2 million YouTube subscribers. But for the outspoken former UFC fighter, there’s a fine line between preparation and performance art.
“If you ever find yourself shadowboxing at a time when a UFC camera is not on, you stop instantly,” he declares. “If you ever find yourself shadowboxing in a non-gym format, stop.”
Uncle Chael’s critique is as much about authenticity as it is about optics. “It is the MMA equivalent to a an old guy putting on a singlet and trying to wrestle some kid down to the ground,” he quips, highlighting the awkwardness of fighters performing for an audience rather than focusing on actual pre-bout training.
During his diatribe, Sonnen singled out one particular UFC legend for his pre-fight ritual. I don’t know if I’ve caught a clip of Conor McGregor where I don’t see him shadowboxing, and it’s as slow as molasses moving uphill… and it’s weird as F to watch him in this slow motion.”
Sonnen’s opinions can be backed by his successful MMA career. After returning to the UFC following the dissolution of WEC’s middleweight division, he faced—and many times defeated some of the toughest names in the sport, such as gritty victories over Dan Miller and Yushin Okami. Although he never won a UFC title, his epic battle with Anderson Silva at UFC 117, where he dominated the champion for four and a half rounds, is still one of the most celebrated fights in MMA history.
While shadow boxing may not make for great television, the practice is a cornerstone of every fighters success. The benefits of shadow boxing sharpens technique, improves footwork, and serves as a viable warm-up. Shadow boxing allows allows fighters to visualize their game plan and mentally rehearse for battle. Sonnen agrees with that, but only when the camera aren’t facing you. “If you’re in your garage, if you’re getting a workout, even if it’s just you, you shadow box your little heart out,” Sonnen concedes.
But for the pros, keep the shadow boxing on the DL. “For goodness sakes, Conor… please do not make me look at any more shadow.”