Pro boxers are some of the fittest athletes on the planet, working for months and months to get ready for the moment they step into the ring. From doing heavy sparring and punching bag work, to bodyweight workouts and foot drills, boxers have to focus on a range of areas to stay sharp. While you may not be training for a big bout in the ring, boxing can help you improve your overall strength and fitness.
The all-time greats like Floyd Mayweather, Muhammad Ali, George Foreman, and Mike Tyson had mastery of the fundamentals, and while you may not reach that level of skill, you can still work on the basics just like those legends.
Boxing is a great way to stay in shape, but if you’re going to add boxing to your workout routine, you need to know a few things—especially the basics. Keeping yourself comfortable with these moves will help you get the most out of your workouts and help you avoid injuries.
On top of that, there are some other tips you should know: Before you throw a punch, make sure you’re in the proper stance. Start with your feet hip-width apart. If you’re a lefty, step back with your left foot. If you’re a righty, step back with your right foot. Keep a soft bend in your knees and put your “guard up” (elbows in, fists close to your face to protect your smile). That’s how to get started.
If you master the moves in this gallery, you’ll be able to handle any type of boxing workout that comes your way. Whether you’re in a group boxing class showing off your right hook or sparring in the gym to get sharper in the ring, these fundamental moves will keep you punching at the top of your own personal weight class.
From boxer’s stance, fully extend your front arm (left arm if you are a righty, right arm if you are a lefty), turn your shoulder down as if you were pouring out a pitcher of water, hitting the bag with your first two knuckles. Quickly draw it back to start.
2 of 7
zeljkodan
Cross
Fully extend your rear arm in front of you; at the same time pivot on your back toe (imagine smushing a bug under your big toe) while rotating through the hips. Your back arm is your dominant one. Use its strength while making sure you also draw power from the legs and core.
3 of 7
Matt Dutile / Getty
Front Hook
Bring the elbow of your front arm 90 degrees to your shoulder (picture making a hook shape with the arm). Simultaneously pivot on front toes, bringing hook forward in an arc and sending power through the core and the legs.
4 of 7
shevtsovy
Back Hook
Use the same movement as your front hook, except with the back arm. Keep elbow high, pivot on back toes, and power through the core and legs.
5 of 7
oneinchpunch
Front Uppercut
Lower your center of gravity, keeping elbows tight against the body. Shoot your arms from the hips and drive up underneath the bag as if you were trying to punch someone in the chin. Pivot off the front foot and rotate your core through the punch.
6 of 7
ildintorlak
Back Uppercut
Use the same movements as you did with your front uppercut, but leading with your back arm.
7 of 7
Poznyakov
Ducks
These are part of the defensive side of boxing, allowing you to dodge your opponent’s punches.
“Remain in your boxer stance (avoid squaring your hips toward the bag) and stay heavy in those heels, keeping your chest tall and sitting back as if you were sitting into a chair. Come up and squeeze those buns!” Gold says.
