How to Shift Your Weight Into a Punch

Shifting your weight creates power when punching.

Shifting your weight from one foot to the other is an important part of the punching motion, enabling the punch to carry the maximum amount of force. Knowing the correct punching technique is an important skill for boxers, martial artists and fitness enthusiasts who incorporate punching exercises into their workout routines. Different punches incorporate different movements, and as such require different techniques.

Instructions

Stance

1. Place your left foot forward and rotate your head so you are facing forwards.

2. Hold your left hand slightly in front and to the left of your face, and your stronger hand just beneath the right of your chin. This is as the fighting stance, or ready position.

3. Practice shifting your weight between legs and taking steps forwards and backwards whilst keeping this stance.

Cross Punch

1. Adopt the fighting stance.

2. Pivot on your rear foot and drive forward -- shifting your weight onto your front foot.

3. Drive your rear hand forwards in a straight trajectory, extending your elbow forcefully at the same time as rotating your torso at the hips.

Hook

1. Adopt the fighting stance.

2. Pivot on your front foot while rotating at the hips towards your rear leg -- shifting your weight onto your rear leg.

3. Whip your lead arm forcefully in an arc as you rotate your torso. Position your fists with palms face-down or facing towards you.

Tips & Warnings

• Always wear wraps and correctly fitted gloves when training with pads or a bag.

References

• Men's Fitness: How to Punch
• Heavy Fists: Want to Increase Punching Power?

Resources

• Punching Techniques: Basic Punching Techniques: The Falling Step