How To Throw A Punch

We haven't taken a survey, but I would suspect most of us classify ourselves as non-violent until pushed otherwise. I consider myself the same, non-violent until I need to defend myself or my family. And while we all would never want s#!t to go down, we may want to consider some basics if we are curious about how to defend ourselves.

Before we advance to kick and "flying elbow" we should start with your basic punch and combination. Here are the 2 most important aspects of throwing a proper punch:

Torque is defined as a twisting force. Proper punching mechanics and force start with the proper torque being applied to the torso. This twisting motion can be compared to the twisting of the body during an exercise like a Russian Twist. Like the exercise, punching is also core-dominant. Torque determines how hard you punch.

Punching force starts from the core and finishes in the upper limbs as a blow is delivered. In order to make sure you defend yourself properly (and don't break your hand) recoil is just as important to remember. Recoil refers to the snap of your punch, in other words how quickly you can strike your target and return that striking hand to its original position. Recoil determines your defense and ensures you don't damage your wrist, elbow or shoulder in the process.

Torque and Recoil are the two most important, and often overlooked aspects of throwing a proper punch.

The rest is just a little practice.

TRAINER TIP: Start workout by moving at half-speed so proper mechanics can be practiced. Progressively add speed when form can be consistently maintained.


- Start in a three-quarter stance with your weaker/less-dominant shoulder in front

- Feet should be no closer than hip-distance, no wider than shoulder-distance (avoid standing too wide, it gives you a false sense of security and will leave you off balance)

- Front toe should be in line with back heel- Keep knees slightly bent


- Clench both fists and bring them up close to your jaw (wrists facing you)

- Both elbows should be tight to your body to protect your ribs- Relax your neck and shoulders

-Always return your arms to this place after you complete a punch or combination



-Thrown by your weaker/lead arm (left arm if you are right-handed)

-Get leverage from your front foot by pressing your toe into the ground

-Keep your left elbow within your frame work (no wider than shoulder width) and rotate your fist towards your target

-The very moment your punch lands, quickly pull it back in anticipation of your next punch


-Thrown by your stronger/rear arm (right arm if you are right-handed)

-Get leverage from your back foot by pressing your back toe into the ground, while also rotating your back hip towards

your target

-Pivot on your back toe and pull your back knee towards the center of your body for more force

-Keep your right elbow also within your frame work (no wider than shoulder width) and rotate your fist towards your target

-The very moment your punch lands, quickly pull it back in anticipation of your next punch


-This is the most basic combination (often called a one-two)

-Throw your jab as described above

-The very millisecond your jab hand has

returned home, rotate your back hip and throw your cross as described above


- For every step you take with one foot, you take with the other

- If your front foot moves forward, your back quickly follows and vice versa

- Practice shuffling forward, backward and side-to-side to sharpen your balance

- Add a jump rope into your weekly workout to perfect your shuffling

Boxing and overall (proper) punch throwing is a game of balance; perfect the basics and the rest will fall into place. To ensure proper form, practice in front of the mirror. You may feel stupid at first, but you won't when s#!t goes down.

Don't forget to sign up for our Poise Boxing class HERE

Poise Boxing follows our 3 station cycle of: Strength, Cardio and Functional Movement, except we practice boxing combinations in the functional movement area using boxing gloves and focus mitts. Each station is 3 minutes in total (like a real boxing round), and we cycle through 4 total rounds of the 3 stations. Modifications are happily accommodated. Please notify the instructor of any injuries you may have.

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