Boxing
Master the art of the left hook! Unleash power and precision with this fundamental boxing technique. Beginner-friendly guide.
The Boxing is a compound exercise that mainly works the shoulders, chest, core, triceps and biceps, with help from the back. You'll need: boxing bag and boxing gloves.
Required Equipment
Boxing Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head); Abdominals (rectus abdominis); Triceps (triceps brachii); Biceps (biceps brachii)
Secondary
Obliques; Lats (latissimus dorsi); Boxer Muscle (serratus anterior)
Boxing Variations and Alternatives
How to do the Boxing
1. Start by standing in a boxing stance with your left foot forward if you're right-handed (orthodox stance), or your right foot forward if you're left-handed (southpaw stance). Keep your knees slightly bent and your weight evenly distributed on the balls of your feet.
2. Keep your hands up with your fists close to your cheeks to protect your face. Your elbows should be tucked into your sides to protect your body.
3. To initiate the left hook, pivot your front foot, rotating the ball of your foot on the ground as you turn your left hip forward. This movement begins from the ground up and is crucial for generating power in the hook.
4. Simultaneously, bring your left elbow up to shoulder height, keeping it bent at about 90 degrees. Your fist should turn so that your palm faces you.
5. Swing your left arm out from your body in a hooking motion, targeting the imagined opponent's head or body. Your power comes from the rotation of your hips and the pivot of your front foot, not just from your arm swinging.
6. Keep your right hand up by your face to maintain defense as you throw the hook.
7. After making contact (either in the air during shadowboxing, or on a bag/mitts), quickly bring your left hand back to the starting position to protect yourself and prepare for the next move.
8. Practice the left hook slowly at first to ensure proper technique, gradually increasing speed and power as you become more comfortable with the movement.
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Boxing FAQs
What muscles does the Boxing work?
The Boxing mainly works the shoulders, chest, core, triceps and biceps, with help from the back. The main muscles are the anterior deltoid, pectoralis major, rectus abdominis, triceps brachii and biceps brachii.
What equipment do you need for the Boxing?
Boxing bag and boxing gloves.
Is the Boxing a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Boxing go on?
It belongs on push day in a push/pull/legs routine.
What are some Boxing variations and alternatives?
Similar exercises include the Hook Kickboxing Kick, Hook Right Cross Kick, Alternating Punching and Boxing Duck & Uppercut.
Training calculators
Work out the numbers behind your training before your next session.