How to Throw a Punch Correctly

1) Stance

The proper boxing stance is the most import thing

The proper boxing stance is the most import thing you should learn. It will give you good mobility, balance, and also power (because the power in boxing comes from the feet).

How to do it:

The first thing you need to know is that your weak foot should be in front of you and your stronger foot should be at the rear. The front foot toe and the back foot heel should be placed on an imaginary line between your feet (just imagine a straight line right between your feet, or use some sort of string if you want to be more precise).

The angle between the front foot and that line should be no more than 45 degrees and the back foot angle should be between 60-70°. Both feet should be a little wider than shoulder length apart. After you’re ready, bend your knees a little and slightly lift your back foot heel off the ground – that will increase your mobility and your balance.


1. Jab

With your lead foot forward, extend the arm on that side and use your first two knuckles as a guide. Without overextending your elbow, jab straight ahead, bringing your fist back up to guard your face. Jabs are meant to be faster than they are harder, so the key thing to remember with a jab is to bring back your hand quickly. Once you feel you’ve perfected a single jab, make it a double, always bringing your fist back to protect your face.

Power it up!

To put more power into your jab, put your whole body into it. Think of the power that is coming through your arm starting from your feet, coming all the way up through your legs, core, shoulder, and out through your arm.

Bring the hand back to the face

Once your strike lands, you might be tempted to leave your fist in midair or drop your hand to your waist. That’s an invitation for retaliation. Instead, as soon as your punch reaches the end of its journey, you want to bring it immediately back toward your face for defense, whether your original punch landed or not.

As your hand comes back, reset the rest of your body as well. You want to get back to that solid base, with your feet in a strong position and your arms ready to protect your face and core. Even if you’re just hitting a punching bag, establishing good habits during practice will prepare you for throwing a punch in the real world.

Rehearse these movements many times, and they’ll eventually start to feel natural. So when you actually have to throw a punch, your body can respond automatically. To get even better, we recommend finding a reputable self-defense or martial arts instructor—rather than feeding hundreds of dollars into that punching-bag arcade game.

What are the Fundamentals of Learning How to Punch?

So what are the fundamentals of punching? And what is the correct way to throw a punch? Well, to some degree, the answer is relative. Meaning, it will largely depend on the specific body mechanic or individual punch you are trying to perform. For example, the body mechanics of a boxer’s jab is going to be much different from that of a rear uppercut punch. However, there are some important foundational concepts and principles that must be used for any punch to actually work or be effective.

8) Sparring tips

Before they gain some experience, most people don’t know how to act during sparring. So here are my top tips on boxing sparring:

  • Sparring isn’t fighting, think of it as a game, not a competition. Go slowly at first, without much power in your punches.
  • Try sparring only with jabs. That will help you to feel the distance better.
  • Try sparring with roughly 80% speed before your full speed free sparring.
  • Keep your eyes on the opponent all the time.
  • Try defensive sparring – you’re not allowed to punch only your partner can. You just need to move and defend punches. The next round switch roles.
  • Focus on volume, not on power. Try to land as many punches as you can, but don’t try to hurt your sparring partner. Use roughly 60-70% of your power when punching.
  • Defend shots intelligently. Even though your opponent may not hit you with full power, imagine that every shot can knock you out.
  • Don’t spar with over-aggressive opponents. Wait until you gain some experience and skill and you know how to deal with them.

Step 4: Different Types of Punches

The main types of punches are:1. Straight punch/Reverse punch (what was used to demonstrate the previous steps)2. Jab (quick punch off the lead hand)3. Cross (Back hand punch to the head)4. Hook punch (Coming in from the side, usually to the jaw)5. Uppercut (upward strike to the chin, sending the head backward)6. Twist punch (taught in many martial arts schools) Again, all of these use the first two knuckles to strike with.

2. Make Two Fists

Curl the tips of your fingers in toward the center of your palm. Wrap your thumb over and behind the index and middle fingers — never wrap your fingers around your thumb.

Align your wrist with your forearm so that there’s a straight line from your elbow crease to your knuckles.

If you’re sparring with an opponent or using a punching bag, “not locking your wrist straight into position can result in injury to the ligaments and tendons of the wrist,” says Jason Salter, certified personal trainer, boxing/kickboxing instructor, and co-owner of Forged Soul Fitness in Berlin, New Jersey.

A program like 10 Rounds, which features shadowboxing, is a great way to get the benefits of a boxing workout — without actually having to hit anything (or anyone).

Learning to Make a Proper Fist is the First Big Step

Okay, so the first thing you need to do is learn the proper way ti make a solid fist. It’s actually ironic how some of the most experienced fighters and street brawlers don’t know how to make a proper fist. As you can imagine, improper fist clenching can be disastrous for some of the following reasons:

  • You can jam, sprain, or break your fingers.
  • You can destroy wrist alignment, resulting in a sprained or broken wrist.
  • You’ll lose significant impact power when attempting to hit your target.

To make a proper fist, make certain that your fingers are tightly clenched and that your thumb is securely wrapped around your second and third knuckles. You fist should look resemble a solid flat brick. Remember to keep in mind, if you can’t make a proper fist, you won’t be capable of delivering a punch!

One of the biggest mistakes beginners make when learning how to make a fist is allowing their thumbs to protrude outward. This type of hand position is dangerous and can often lead to numerous hand and finger injuries as well as powerless blows. Please remember to always keep your thumbs tightly wrapped around the other two fingers when throwing punches.

2. Right Cross or Straight

This is the perfect knockout punch. You have the additional torque that is provided by both the shoulders and hip. Because of overextending the arm, you are incredibly vulnerable. It is therefore used as a follow-up to a jab or other hits.

When throwing it, the upper body is turned towards your fighting opponent. You pivot with your back foot and rotated hips. The arm extends in a coiled spring manner. All this time, guard your chin with your left hand and recoil the hand as fast as possible. After the cross is thrown, the hands should be retracted quickly and the guard position should resume.

The cross is also a powerful counter punch targeting the head or the body when the opponent throws a jab. Cross usually follows the jab, which is the classic 1-2 punch combination. But, we can find it in many other typical boxing combinations. Straight punches are used to quickly damage the opponent’s head or torso.

Learn more: Proper cross punch techniques

Throw the punch

Now it’s time to send some fingers flying. The first thing to remember is that the punch should go straight forward, rather than out to the side. The idea is to send your fist out and bring it right back to its original position, with as little extraneous motion as possible.

If you flare your arm out, like in the movies, your target will have plenty of time to avoid or block the strike—and you’re going to leave yourself wide open to getting a punch in your own face.

The full punch motion stems from turning your hips. Imagine swinging a baseball bat with just your arms and no hip swivel: It’s not very powerful. The same idea applies to hitting with just your fist.

When you start the punch, pivot your back foot on its ball and push your body forward. You don’t want to exaggerate the motion and throw yourself off balance, but you want to feel your lower body pushing your arm forward. As you push off your foot, turn your hips and extend your arm straight toward the target. Don’t flare your elbow or try to loop around in a big hook punch.

Also, don’t overextend into the punch. You want to feel in control and balanced at all times during the process. If you over-commit and fall forward, you’ll put yourself in a vulnerable position.

View this post on Instagram Every action has led to this || @lukerockhold #mma #ufc #lukerockhold #canon #perth #australia #ufc221 #redditphotography A post shared by Ryan Loco (@ryanloco) on Feb 9, 2018 at 8:55am PST

(Above: MMA fighter Luke Rockhold keeps his other hand up when he throws a punch so no one strikes his face. You should, too.)

3. Hook

Hooks also get the whole body working. One hint for throwing a good hook is to remember that like the jab and cross, the punch is coming from the whole body. Remember that you’re throwing punches with your shoulders and not your fists.

To throw a hook, start with your lead side. Raise your arm up to shoulder height, bending your elbow to create the hook with your thumb on top of your fist. For the motion, turn your whole body in the direction of your fist, while also turning your foot and leg in the same direction, letting your upper body follow as you throw the punch. To reset, make sure you’re facing front again, hand guarding the face.

For the other side, don’t switch your lead leg. Repeat the same position and movement on the other side, turning your whole body starting with your foot, then following with your leg, hip, torso, and finally, your shoulder and arm.

Power it up!

You can do both hooks as a combo, just remember to turn your body and guard your face.

Remembering that punches are thrown by the whole body will not only turn boxing into a full-body workout, it will keep your body safe from injury as you perfect your technique. Being aware of every move your body is making will also help your mind and muscles work together. By following good technique, you can get in the zone, learn mindfulness, and give your boxing workout your all.

FightCamp can help you develop your boxing training and act as boxing coach, with boxing tutorials and different paths to follow, applying the techniques you learn.

Step 1: The Fist and Arm

When throwing a punch, the goal is to make contact with the first two knuckles (index and middle fingers). The knuckles of the ring and pinky fingers do not have as much skeletal support and are more likely to break. Many styles teach that the thumb should be tucked to the side, however Isshinryu karate teaches to put the thumb on top to strengthen the fist (as well as to provide another striking surface). The fist should be almost vertical, with a slight turn to the inside. The punch described here fits very nicely into the space right below where the ribs divide. When punching high, angle the wrist down so you are still making contact with the first two knuckles.A rule of thumb is “Out like an arrow, back like you touched fire.” Basically, that means don’t leave your punch out there – bring it back quickly so that:1. You can throw another punch2. You can block an opponent’s punch3. Your hand can’t be grabbed (from which many bad things happen)THIS IS NOT ALL THERE IS TO A PUNCH!Read this study, then go on to the next steps!”The soviets looked at 120 boxers ranging from amateurs to experienced professionals. This study found that among the highest level boxers, the highest percent of their power (38.46%) came from the push-off of their back leg, whereas the arm extension and trunk rotation accounted for 24.12% and 37.42% respectively. ” I found this summary of the study on and several other web sites, but was unable to find the original study.

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How to know what to choose among various suggestions given for How To Throw A Punch Correctly?

The system can give more than one answer for How To Throw A Punch Correctly, we also can’t say which the best one is. The best choice depends on the usefulness of each solution to each person. Normally, the ones that satisfy the majority will be on the top.


  • If you aren’t engaging in a combat sport, never punch someone unless you’re being attacked and can’t get away. The goal of learning self-defense is to protect yourself, not start an unnecessary fight.

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  • If you’re practicing your punching with a heavy bag, speed bag, hand pads, or sparring match, always wear hand wraps. If you don’t, you’re more likely to break your wrist or injure your hand.[22]

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Answers to FAQs

What is the most powerful punch in boxing? Straight, hook, and uppercut on the head are all powerful blows. But, they are only dangerous if the opponent doesn’t protect his face which is rare. So, timing and preparing for the throw is critical. The jabs can also be dangerous in the long run. Although they are weaker, the continuous jabbing reduces the other boxer’s concentration. Why do boxers punch when punched? That is the counter-attack. When a boxer throws a punch he opens which gives a possibility for the other boxer to hit. That’s why it’s so important to return your hand at maximum speed (defense). What are the basic boxing combinations? The Jab-Cross (1-2) combination is one of the most effective punch combinations in boxing because it is fast and relatively easy to learn. But, 1-1, 1-2-3, 1-4, 1-6 basic boxing combos are also quite easy to learn for beginner boxers. They are also great for shadowboxing. What are the basic boxing moves? Besides how to throw the fundamental punches, you need to get familiar with other body movements. The boxing stance with fists to keep the balance. Defensive techniques such as head movement and body moves, head protection, and precise footwork. And, of course, the correct technique for each. A fighter should be good at all if he wants to be successful in this sport.

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Learn more: How to make punching fist


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