How to Box

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Growing up, boxing was all the rage. You’d have been hard-pressed to find a boy who didn’t want to learn how to box. It was marketed as the most bad-ass sport of them all, and caused a lot of unnecessary injury because of it.

If you want to learn how to box, the first step is accepting it for what it is: a sport, with rules, protocol, and specialized techniques.

 

 

Things to Consider Before Starting

From the outside, boxing seems like a sport literally anyone can do. All you need is sweatpants, a punching bag and a long flight of stairs to run up and down, right?
Not quite.

I cannot in good conscience tell you that boxing is indiscriminate; or that so long as you set your mind to it you can do it, kid. Boxing is one of the most physically demanding and dangerous sports in the world.

So before you sign up for your first class, think deeply about the following:

 

The Risk of Injury is High

boxing punched

 

Yes, you can get hurt in any sport, even something as simple as Ping Pong, but boxing takes it to a whole new level.

For one, Chronic traumatic brain injury is listed as a major health concern for boxers. One study concluded that boxing is a high risk sport, and that more research is needed to determine long-term damage.

Almost 90 percent of all boxing injuries involve the head, neck, and face. Of those, eye injuries and concussions are the most common. In extreme cases, you even run the risk of broken bones, and deteriorating general health.

The good news is that these statistics typically consider professional boxing. Amateurs don’t appear to run the same risks. In fact, one study suggests that brain injury in amateur boxing is unlikely.

Another concluded that, unlike professional boxing where your head and face are in serious danger, amateur boxers should focus on protecting their hands and wrists.

Still, amateur boxing goes largely unregulated in the US, particularly for young boxers. So before you invest in boxing gloves, understand the potential risks. Boxing can be vicious, and whether or not you take it seriously, you could get badly hurt.

 

You Can Teach Yourself, But You’ll Miss Out

Not everyone wants to take official classes, or learn how to box in a public space. Opinions are divided on this topic. Some will tell you that you absolutely can teach yourself how to box, others will warn against it.

The truth is that you can learn the basics at home. There are countless resources, from books to video tutorials to online courses. So long as you’re willing to invest the discipline, you’ll develop valuable skills and benefit greatly in your health.

But just because you can, it doesn’t mean you should. Teaching yourself to box at home means you will miss out on most (if not all) of the fundamentals of boxing.

Boxing is not meant to be a solo sport. Should you choose to train alone at home, you’ll give up the opportunity to spar, and to train with various opponents that could truly put your fighting skills to the test.

Teaching yourself will teach you how to fight, but it won’t teach you how to fight against others.

There is always a chance that even if you do join a class, your instructor may be unsuited to you, or teach incorrect techniques. The fact remains, though, that it’s easier to find a qualified instructor at a gym, who not only knows how to box but how to teach too.

You run the risk of learning improper, or even harmful, techniques if you decide to go at it alone.

 

You Will Need Equipment

Boxing doesn’t only require a strong mindset, immense discipline and a high tolerance for pain. You’ll have to invest some money into it too, whether you train professionally, DIY or casually.

Attempting to train without safety gear can increase the already high risk of injury. In competition, you are obligated to wear the appropriate safety attire. You will also need access to equipment and, since this is a sport, you don’t want to skimp on the essentials.

boxing gear hanging on corner

 

Boxing Gloves

These are the most obvious piece of equipment, so much so that they’re defined by the sport. The size and weight of your boxing gloves have to fall within the rules of your weight class. Since these are the tools you will use the most, you can’t afford to compromise on quality.

 

Hand Wraps

Hand wraps are strips of material (from bandages to nylon) that protect your hands and wrists from sprain and injury caused by repetitive and concentrated punching. They do not reduce the impact of your punches, but rather, hold your bones in place.

 

Mouthguards

These are essential in boxing, as they protect your teeth and tongue, and also your lips and jaw. Since your head is the most at risk in boxing, it’s part of the official rules that you must wear one when sparring.

 

Punching Bag

Punching bags (or heavy bags) are vital pieces of equipment that you’ll need for practicing tecnique and strength. Did you know that there are different types of punching bags? You can choose bags designed to work on your speed, strength, style or movement.

 

Focus Mitts

These mitts help exercise your coordination, combos and punching technique. They’re not much different from bags and are preferred by many boxers.

One of their most important uses is allowing you to practice against a live or moving target. If you’re training on your own, a drawback is that you’ll need a willing participant to wear them.

 

Body Protectors

These are a gray area. The general consensus is that beginners can’t do without them, but this depends on what you’re boxing for. If you want to go pro, you certainly don’t want to form a dependence on them, and at some point will have to learn how to take hits without them.

If not, or if you’re training by yourself, you’ll need someone who is willing to either hit you or be hit by you while wearing it. Still, they’re useful for training you in how to both aim for and resist body shots.

woman boxer practicing target mitten

 

You (May Not) Need a Headguard

I know it sounds strange, after all of my warnings about how head injuries are a significant concern in boxing. It’s counter-intuitive, but some research is showing that wearing a head guard could actually increase your risk of concussion and injury.

The theory is that headguards simply aren’t designed to withstand the sorts of hits that boxers take. They also limit your vision and give you a false sense of safety, which could make you more irresponsible and less defensive in sparring.

 

Boxing Has Many Rules

The final consideration is that boxing is not a sport where you can improvise and hope for the best. This is especially important if you are looking to take it up competitively.

There is a lot to learn, and the rules that are in place are for your safety and your opponent’s safety. It’s of utmost importance that you follow them to the letter.

If all the above doesn’t phase you, you might just have what it takes. Let’s look at some basics, so you can see what boxing is really about.

 

 

Stance / Footwork

In any martial art, your stance is the foundation of both your attack and defense. An incorrect or weak stance puts you at a disadvantage. It could slow you down, hinder your strikes, and make you easier to knock down.

Boxing is a striking martial art, which means that you fight upright. Since you’re on your feet, your stance—your center of balance—can determine your entire fight.

Balance is not the only element to your stance though. A correct stance will also give you more power, mobility, range, security and flexibility.

 

Finding Your Stance

Since your hands are your weapons in boxing, your dominant hand will decide your stance for you. You will be inclined to position your body with your strong arm in front and ready to strike, but make an effort to do the opposite.

Your non-dominant hand should be used for jabbing and blocking, which means you want it in front. Save your dominant arm for power strikes and force. Once you learn this, you can determine which stance you use.

 

Orthodox or Southpaw

Depending on which is your dominant hand, your stance will either be orthodox or southpaw.

Orthodox means that your right hand is strong, so you lead with your left. In southpaw, your left hand stays behind for power, while you jab and block with your right. The two stances are mirrors of each other.

Note that these stances don’t only decide your leading hand, but your leading foot too. The idea behind both is that the weaker half your body is closest to your opponent.

 

Foot Placement

Once you determine which stance suits you, you’ll have to focus on your feet. Assuming a boxing stance is not as easy as lifting your fists and bouncing around. Here is an in-depth explanation of the correct foot placement:

 

If you want to see those power punches in action, this quick video shows them quite well:

To summarize, these are the steps you should follow:

  • Keep your feet mostly shoulder-width apart. Your lead foot faces your opponent. Your non-dominant foot is placed behind it, at a 45-degree angle to your lead.
  • Your non-dominant foot should be able to swivel comfortably, and your body should turn with ease to throw punches.
  • Bend your knees. You should be able to balance properly, without weighing yourself down.
  • Distribute your weight evenly between your feet.
  • Do not turn away from your opponent too much, or face them head-on.
  • Lift your back heel slightly off the ground for easier mobility.
  • It’s important that you find a stance that enables your best punches. You’re at liberty to adjust your foot placement for better balance, power or movement. Just don’t be lazy and choose a stance because it’s easy or comfortable.

 

Hand Placement

Although your striking power will come from your foot form, the success of your strikes and defense are made, or broken, by how you hold your fists up.

You want to position them so that you can punch just as easily as you can block.

  • Keep your shoulders relaxed. Turn them only slightly towards your opponent. Don’t square them. If you do, your stomach will be left open to attack.
  • Your elbows should not be raised. Hold them down and tucked in.
  • Keep your chin down.
  • Your leading hand should be at the same level as your face (cheek or eyebrow), off-center from your chin.
  • Keep your dominant hand about a foot ahead of your chin.
  • Don’t block your line of sight with either hand.

These are just tips for basic form. Once you grow in experience, there will be more to think about, as you can see in this demonstration:

 

Why Do Boxers Bounce?

It’s become a stereotype, especially when we mimic boxers, but bouncing (or rather, the pendulum step) is purely a strategic move and not something you should think about when starting out.

Some professional boxers stay in constant motion for a number of reasons, including evading attack, easier attack, and faster strikes. However, not all boxers will do this, because it uses up valuable energy.

This is something that you can learn if you think you’ll benefit from it. It’s important to keep in mind that boxers use different styles. What you see in the ring might not work for you. Don’t copy. It could be to your detriment.

 

Basic Striking Techniques

Speaking of styles, as you learn, you’ll discover your own. In the meantime, become acquainted with different kinds of boxers you can find.

 

Types of Boxers

Swarmers

Also known as a “pressure-fighters,” swarmers attempt to overwhelm their opponents by a constant, forceful attack. In competitive boxing, points are awarded for offense, so the idea is to minimize your opponent’s chance of striking by creating an onslaught that works in your favor.

Swarmers typically strike first and expend an unbelievable amount of energy maintaining their attack. It’s likely the most common style of fighting, but also the most physically demanding.

 

Out-Boxers

Out-Boxers can be considered the opposite of swarmers. They focus more on quality than quantity. They tend to rely on range for both offense and defense, and use their reach, speed and accuracy to hold their opponent back.

It’s rare that out-boxers win by knockout, but they’re often awarded points for accuracy and technique.

 

Sluggers

Sluggersare often favorites in boxing because they disregard strategy and rely on strength and force instead. They are the most entertaining to watch, but also the most dangerous to fight.

A common technique for sluggers is to cut off the ring, and trap their opponent. This makes their onslaught even worse.

 

Boxer-Punchers

These boxersare the most well-rounded of them all because they use all of the above techniques in their sparring. Their fighting is methodical. They mostly begin their fight at a distance, slowly but surely closing the gap. They’re frustrating to fight as they’re unpredictable. A downside to this fighting style is that it lacks in defense.

 

How to Strike

man punching heavy bag without gloves

 

No matter which style of fighting a boxer uses, the attacks and blocks will be the same. Why don’t you try learning the most basic ones?

Remember, though, that before you attempt boxing strikes and blocks, you must master your stance. If your stance is weak, your hits and defense will suffer. Skipping over the basics will damage your technique. Instead of forming a solid foundation, you’ll develop bad habits that will be difficult to correct or reverse.

 

Guard Position

Think of the guard position as the primary stance of your hands. Your strikes will most likely begin in the guard position. Master it early to best protect yourself during sparring.

There is no single way to hold a proper guard. So long as you are not blinding yourself, and have a comfortable range of motion for both attack and defense, it doesn’t matter which technique you use.

It’s best to learn each of them, however, for strategy’s sake.

 

Jab

A jab is a fast, straight hit, thrown by your leading hand. To pull this move off, extend your hit from your side so that it does not cross your torso. Rotate your hips clockwise—your fist will follow at a 90-degree angle, and land horizontally.

Once you land your hit, pull back into the guard position as quickly as you can.

Jabs are not forceful hits, and are mostly used to break down your opponent’s defense. You can use jabs to gauge range, or to distract your opponent from follow-up power hits. Jabs can also block hits from your opponent.

They have the widest range. Even though they are considered the weakest hits, they’re regarded as the most important move in boxing due to their versatility and low energy costs.

 

Cross

A cross (also known as a straight, or a right) is a forceful, straight strike by your dominant hand. From the guard position, a hit from your rear hand is thrown from chin level. It crosses your body in its path (hence the name) and is aimed straight at your opponent.

Again, remember that the motion of your hit is not propelled by your arm, but stems from your torso and hips. As you rotate your body to strike, transfer your weight from your rear foot to your lead foot.

As you throw a cross, you also pull your lead hand back to protect your face and chin. As with the jab, retract your cross as quickly as you can, to return to the guard position.

Crosses are used to counter jabs and to set up hooks (see below). If a cross quickly follows a jab, it’s known as the classic “one-two combo.”

 

Hook

A hook is a rounded punch thrown by your lead hand. This is usually aimed at the opponent’s head, but can be used as a body shot as well.

Pivoting your body is most important in the hook, as you need to swing into the strike for more force.

Keep your dominant hand back to protect your chin. Rotate your torso and hips, and throw your punch in a horizontal arc from your body. As with the others, pull your fist back into guard position as quickly as you can.

Hooks can be performed with your dominant hand too, for extra force. It’s recommended that you master the lead hook first.

 

Uppercut

The uppercut is a vertical punch that is usually aimed at your opponent’s chin. They can be used for body shots too. Uppercuts can be tricky because they have the furthest distance to travel before they connect to your opponent.

From the guard position, drop your hand (preferably your dominant hand) below your opponent’s chest. Propel your fist upwards and forwards to strike. Push your knees up as you strike, and don’t forget to rotate for better mobility and force.

Uppercuts are used to throw your opponent off balance.

 

 

Conditioning

a boxer and his coach

Boxers don’t just enter a ring and hope for the best. They have intense training regimes that ensure their bodies are at their optimal shape and strength. Boxing is also tiring, and without fitness, you will not do well in it.

A boxer’s regimen must include high-intensity interval training (HIIT) for cardiovascular health, and strength training for muscle, power and force.

If you want to commit to boxing, you will also need to follow strict nutrition. Boxers have diets that are high in lean fats, protein and essential vitamins and minerals. They also drink a lot of water, and it’s not uncommon for boxers to indulge in supplements for extra health benefits.

Cardio and weight training are equally important in boxing, though you’ll find that there is no set diet plan. Some boxers will focus more on muscle, others on fitness. What matters is that your stamina and strength are at their peak.

 

 

Saved By the Bell

You’ve learned a lot today. If you are looking to take up boxing casually (and you haven’t been scared away by the intensity of it), well done. You know enough to get started; but if possible, dig deeper. We haven’t even scratched the surface.

If you want to commit to boxing, your best bet would be to join a gym that can teach you competitive grade techniques. You can’t afford to do it on your own if you have any hopes of becoming a successful boxer. The competition is fierce, so for your own safety, take the official road.

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