Print Friendly, PDF & Email

Most people who haven’t tried boxing or who are new to it, assume that it’s all about the arms and upper body. That’s a natural assumption to make since the end result is a punch.

Nothing could be farther from the truth, however. All good boxing technique starts from the ground. Boxing is a full-body activity – which is probably why it appears to be beneficial for so many of us movement disorder types. Boxing from the shoulders means you will get tired a lot quicker.

In this post, I’ll breakdown the techniques and cover how your feet should be moving. I’ll also include some exercises to start engaging the muscles you’ll need to use.

From the Ground Up

Good punches move through the feet, legs, and hips. It is the ability to move the hips that creates the torque necessary.

The ability to control the posterior chain muscles (the major muscles at the back of your body) is what is needed. The muscles you will need to strengthen and mobilize include:

  • Shoulders (Rear Deltoid)
  • Upper Back (Trapezius)
  • Lower Back (Erector Spinae)
  • Butt (Gluteus)
  • Thigh (Hamstrings)
  • Calf (Gastrocnemius/Soleus)
  • Ankle (Talocrural Joint)

That sounds like the whole body doesn’t it?  Of course, you could work all of these individually. At the end of this post, I’ll mention some of my favourite exercises for working these areas in tandem.

Right now, I’ll break everything down.

Fixing Your Stance

The ideal stance is different for everyone. A stance with a wider base, will give you more power and is geared more towards offensive boxers. A narrower stance enables easier mobility. It all depends on the individual, however.

Here’s a good starter stance that will give you a balance of stability and mobility:

  • Step 1 – stand with your feet about hip-width apart. Remember, the longer or wider your stance, the harder it will be to move.
  • Step 2 – Put your dominant leg back roughly as far back as it is wide if that makes sense. Again, you don’t want to step too far back. If you’re right-handed, step back with the right leg. If left-handed, step back with the left.
  • Step 3 – Now, turn your back foot about 45 degrees. It should be pointed not directly forward, or to the side, but around halfway in between. This will help keep you stable and mobile. Ideally with your back heel off the ground.
  • Step 4 – Put both your hands up, with your fists about chin height. Keep your elbows tucked in.

I’ll be posting a video on this topic on February 11th. Click here to visit the Marked 4 Glory YouTube channel!

The Jab

Note that my breakdown is just to illustrate the separate steps involved and to make it a bit easier to learn. Once you get used to the movement, you should try and make it faster and more efficient.

  • Lift up your lead foot. If you’re right-handed, this would be your left foot. Lefties do the opposite.

  • Move your lead foot forward as you punch with your lead hand.

  • Remember to keep your elbow down and turn your punch over so your knuckles are pointed towards the ceiling. Your lead shoulder should be blocking your chin. Keep your rear hand up to block your face.

  • As you bring your jab back to your guard (to your chin), bring your read leg forward. You should now be back in your fighting stance.

  • Once you feel comfortable with the above steps, try doing them faster and eliminating unnecessary movement.

The Cross

  • Punch with your rear hand. Turn onto the ball of your right foot as you punch. Try to coordinate the landing of your punch with the turning of your foot.

  • DO: Remember to rotate with your entire right side (left side if you are a southpaw). Sit on your punch/slightly drop your body weight to maximize power.

  • DON’Ts: Avoid leaning too far forward as you will be off balance. Avoid leaning back.

  • Once you feel comfortable with the above steps, try doing them faster and eliminating unnecessary movement.

The Hook

  • Lift up onto the ball of your lead foot. If you’re right-handed, this would be your left foot. Lefties do the opposite.

  • DOs: Keep both hands up. Throw the hook from your chin.

  • DON’Ts: Avoid dropping your hands. Don’t lean forward, you’ll be off balance. Don’t over-rotate.

  • Once you feel comfortable with the above steps, try doing them faster and eliminating unnecessary movement.

Helpful Exercises

Here are some exercises that will help strengthen and increase flexibility in your posterior chain which will help your boxing. I try to do most of these standing and not on a machine as that will have more benefit as far as helping to coordinate muscles.

  • Shoulders (Rear Deltoid)
    • Passive or Active hangs
  • Upper Back (Trapezius)
    • Pull Ups are the obvious choice. If you have a tough time with those like me, try an inverted bodyweight row.
  • Lower Back (Erector Spinae)
    • Bird-Dogs are good for the lower back, rear deltoid and also help with coordination.
  • Butt, Thighs, Calves, Ankles
    • You have many options for compound exercises here. Barbell squats, air squats, walking lunges/side lunges, duck walks/bear crawls or wall sits are the ones I find most effective.


Hopefully, these few tips I’ve given you will help you build a strong foundation for your future skill development.

If you are interested in learning more about boxing, these three are the best channels. I’ve been following them for years.

expert boxing

Precision Striking

Coach Anthony

If you want to learn how to box better, make sure to check out some of my boxing videos by clicking here!

Join the newsletter

Subscribe now to get updates on the latest posts.

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit