4 Basic Boxing Punches and Combinations

Elite boxers combine speed, power and agility with pound-for-pound muscle that’s hard to beat. But even the best cop the occasional punch to the face. Want their fitness without the concussion? Here’s your no-bullshit guide to boxing in the gym.

Forget the TRX, the rings, or that medieval torture device masquerading as a machine. The humble punchbag – dangling there gathering dust – is the most intimidating bit of kit in the gym. Sure, you could swagger over and give it a whack. Every bloke thinks he knows how to throw a punch. But what if you miss? Hit it wrong? Or do something so embarrassing that the old-school trainer in the corner spits out his coffee laughing?

First, get over yourself. “Boxing is a perfect form of high-intensity training, with proven benefits including fat loss and improved VO2 max,” says Gideon Remfry, head trainer at K.O. Fitness Miami, Gold Coast. “It also builds your ability to handle lactate build-up and improves insulin resistance – ideal if you’re trying to lose weight.”

Second, don’t stress. We’ve got everything you need to go from clueless to contender in a few sessions – no black eyes required.

The Punches

Master the big four, and you’ll be in with a fighting chance ofimpressing anyone.

THE JAB

Your quickest punch comes from your lead hand and should dent the bag. “Always throw the jab from chin height and return to the same position,” says Andrade. “As you throw it, dip your head slightly, keeping your chin tucked in so that any oncoming punches miss your head.” As you get more confident, try to string together two or three jabs.

UPGRADE TO. . .THE JOLTTo throw this harder version, take a step forward with your lead foot as you throw, dropping your bodyweight slightly to take your head off your centre line.

THE CROSS

This comes from your rear hand – if you’re standing with your left foot forward, drive off your right foot and rotate your right hip and shoulder forward, and throw your right hand out, turning it palm down at the end of the motion. “Your arm should travel in a straight line across your body at chin height,” says Andrade. “Keep your back foot in contact with the ground, twisting itas if crushing a cigarette.”

UPGRADE TO. . .THE 1-2It’s the classic combination for a reason. After a jab, your hips are twisted in the right direction to unload with the cross. Throw a jolt or two, then switch back to a quicker, more upright jab and immediately follow up with a right cross. For extra style points, bob and weave out to your right: most opponents will follow up with a left hook counter.

THE HOOK

You’ll normally throw these with your lead hand – rear hand hooks are trickier. “Bring your elbow up to face height and rotate your entire body in the direction the punch goes,” says Andrade. “Some people throw the hook with a horizontal fist and others with a vertical fist. There is no right or wrong way.” Keep your elbow bent at 90˚.

UPGRADE TO. . .THE RUSSIAN HOOKTo throw a hook at long range, turn your fist further over and bend your elbow less. Russian fighters are known for throwing hooks with their thumbs pointed down and arms almost straight.

THE UPPER CUT

The trickiest punch to master, but the nastiest when it lands. “It’s usually delivered to the lower part of the jaw and will require you to bend your knees and tilt your body to the left or right depending on which hand you use,” says Andrade. “When the punch is travelling up, keep your elbow close to you until the very last moment, then raise your heel – keep the ball of your foot onthe ground – and thrust your hip in the same direction.” Ideally, practise on a curved bag.

UPGRADE TO. . .THE DEMPSEY ROLLInvented by American heavyweight Jack Dempsey and used by Mike Tyson. Keep both hands close to your chin and your elbows tucked to your sides, then weave your body in a figure eight in front of the bag. Once you’ve mastered the movement, add uppercuts at the “bend” of the move. options available, allowing you to make the right decision to get the results you want with minimum time, effort and expense.

FAQ: Boxing Training

What are the benefits of boxing training?Boxing training builds strength, speed, and agility while torching calories. It improves cardiovascular fitness, coordination, and mental toughness. Regular boxing workouts can also boost fat loss, increase VO2 max, and improve insulin resistance, making it a powerful all-round training method.

Is boxing good for weight loss?Yes. Boxing is a high-intensity workout that burns a large number of calories in a short time. Combining punching drills with footwork and conditioning exercises boosts your metabolism, helping you lose weight and keep it off.

Do I need to be fit before starting boxing training?No. Boxing training is scalable. Beginners start with basic technique drills and light conditioning, building fitness as they go. Many boxing gyms cater for all levels, so you don’t need to be fit to begin – you just need to start.

Does boxing build muscle?Boxing builds lean, functional muscle, particularly in your shoulders, arms, back, and core. While it won’t bulk you up like heavy lifting, it sculpts your physique and develops powerful, athletic muscle that performs as well as it looks.

How often should I do boxing training?For general fitness, 2-3 boxing sessions per week is ideal. If you’re training for competition or rapid improvement, 4-5 sessions combined with strength work and recovery will maximise results.

What gear do I need to start boxing training?To start boxing training safely, you’ll need hand wraps, boxing gloves, and comfortable workout clothes. If you’re training at home, invest in a good-quality heavy bag. For gym sessions, most equipment is provided, but personal gloves and wraps are essential for hygiene and fit.

Is boxing dangerous for beginners?When done properly with a focus on technique, boxing training is safe. Beginners should start with pad work, bag drills, and footwork before moving to sparring. Always train under the guidance of a qualified coach to avoid injury.

Can boxing training replace traditional cardio?Absolutely. Boxing training is a full-body cardiovascular workout that often burns more calories than running or cycling. Plus, it builds strength and coordination at the same time.

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