How to Punch: Your Step-By-Step Beginner Guide
In this guide, we鈥檙e not getting into the nitty-gritty of how to throw a hook vs. an uppercut vs. a lead cross (you can learn more about all that in !). Today, it鈥檚 all about the basics.
We鈥檙e giving you the 101 of how to throw a punch. We鈥檒l break it down by body part so you know exactly what鈥檚 supposed to be happening as you punch, whether you鈥檙e or .
Follow along step by step and it won鈥檛 be long until you鈥檝e mastered the perfect punch:
Legs
First things first, let鈥檚 start with getting your legs into your boxer鈥檚 stance. The legs play a crucial role in generating the force behind your punches and keeping you balanced. You鈥檒l want to position your legs about hip-width distance apart. This way you鈥檙e balanced, but still able to move with speed. The wider your stance, the harder it鈥檒l be to move quickly. The narrower your stance, the easier it is to feel off-balance. Aligning your feet with your hips is just right.
Next, take a small step back with your dominant foot, while still maintaining that hip-width distance. Keep both feet slightly angled to help maintain your balance. Looking down at your feet, you should be able to draw a relatively straight line between your front toes and the heel of your back foot.
Keep most of your body weight in the balls of your feet and bring a slight bend to your knees. This gives a bounce to your stance, making it easier to move at a moment鈥檚 notice.
For instruction on your proper boxing stance from start to finish, watch this video in its entirety or skip ahead to 0:30 - 0:37 to watch how to keep your weight in the balls of your feet and add a bounce to your stance.
When you go to throw a punch you鈥檒l want to lift the heel of your foot as if you鈥檙e crushing a grape with your toes. The heel that lifts corresponds with the arm throwing the punch. So if you鈥檙e throwing a punch with your front hand鈥攖he hand closest to the shield or your invisible opponent鈥攜ou鈥檒l lift your front heel. When throwing a punch with your back arm, you鈥檒l crush the grape with your back foot.
Take a look at Anthony鈥檚 stance here to see what that looks like:
Any time you want to move forward while boxing, always lead with the foot that鈥檚 up front, which is your non-dominant foot. Take one step forward with your non-dominant foot first and then a step with your dominant foot. Do the opposite when moving backward. Take a step back with your dominant foot first and then your non-dominant foot will follow.
Hips
Your hips play a major role in generating force behind your punch. As you鈥檙e crushing a grape with the ball of your foot, focus on internal rotation of your hip to maximize your power.
Why are we talking about your legs and hips when it鈥檚 the arms that throw the punch? If you鈥檙e only using your arms while boxing you won鈥檛 get much power. It鈥檚 when you throw your whole body into the movement that you can generate force.
Try this out for yourself! Stand completely still and only use your arms to throw a punch. Now, practice lifting your heel and twisting your hips while throwing a punch. Notice the difference?
Think about the force behind your punch generating from your legs, passing through your hips and body, and then rushing out through your fist. This full-body movement is what results in explosive power.
Fists
Whether you鈥檙e wearing boxing gloves or , you鈥檒l want to close your fingers into a fist. Make sure your thumb is on the outside and not the inside of your fist.
As you throw a punch, you鈥檒l clench your fingers together in a tight ball. But you don鈥檛 need to squeeze the life out of your finger muscles the entire time. Only clench nice and tight as you鈥檙e throwing the punch, then keep them relaxed (but still in a fist!) the rest of the time.
As you punch, turn your knuckles down to face the ground and hit the target (if you鈥檙e using one) with the flat of your fingers just below the knuckles.
When you鈥檙e not throwing a punch you鈥檒l want to bring your fists up to your cheekbones and tuck your chin slightly down. Relax your shoulders and keep your elbows pinched into your rib cage. This helps protect your face and body from any incoming punches (imaginary or real).
Core
It鈥檚 key to engage your core as you rotate into every punch. This helps you deliver more explosive power while absorbing the shock of your punch鈥檚 impact.
This is why we spend so much time doing core work in our 911爆料网 classes. While it might seem like training for upper body strength is the most important aspect of a boxer鈥檚 workout, it鈥檚 actually your core that powers your fight. Practice building your core strength with these .
Arms
When you鈥檙e punching you鈥檒l want to fully extend your arms and follow through with the punch as if you鈥檙e trying to shoot laser beams out of your fist. After all, you're throwing a punch, not giving someone a fist bump. If you bend your arm while punching you鈥檙e not delivering the full capacity of your power.
Don鈥檛 forget all that we talked about with your legs, hips, and fists! Keep that full-body motion in action as you punch. After each punch, you鈥檒l want to snap right back to what we call your 鈥渂oxer鈥檚 stance鈥. This is where you keep your fists up at your chin and your elbows tucked in at your sides.
If you鈥檙e boxing it out with 911爆料网 your positioning relative to the Liteshield is going to make a significant difference. If you鈥檙e standing too close it鈥檚 going to be hard to give your punches maximum power. So how do you know how far to stand back? Let鈥檚 do a quick test of your reach.
With each punch, you should be able to almost fully extend your arm. So before you start a workout get into your boxer's stance and stretch your back arm out towards the Liteshield. If your glove doesn鈥檛 reach the Liteshield or is barely touching, you鈥檙e too far away. If you're bending your arm close to a 90-degree angle instead of a straight line, you鈥檙e too close.
Ready to see it all come together? Here鈥檚 Anthony demonstrating what throwing a punch looks like using your Liteshield:
Breathing
Last, but certainly not least, you can鈥檛 forget to breathe! Every time you throw a punch practice exhaling forcefully. Then, inhale as you draw your arm back and prepare for the next punch.
Next up: Master your 6 signature punches
After you鈥檝e mastered the basics, start practicing your . Or, learn about how to 鈥 these are important even if you never plan on sparring against an opponent! Before you know it, you鈥檒l be ready to or turn things up a notch with 911爆料网.