The lead (front) hand thrown in a quick/sharp manner. It’s said the fastest Jab is the most relaxed Jab. Use this punch to set up combinations and to measure distance. The fist should rotate inward 90 degrees like pouring out a mug. The hand should come back to the face as fast as its struck forward. Think of it like whipping a towel, producing a “sting” effect with the glove. This is the most used punch in boxing.

The rear hand thrown with more power. The glove starts at the chin, travels across the chest/shoulder and lands with the rear shoulder and hips rotating forward. Like the jab, rotate the fist 90 degrees before landing and snap the punch off the bag and back to the chin where it started. The legs are critical as weight must be transferred from back to front in unison with the arms and then recoil back. Think of a lunge exercise when practicing. The cross can be the most satisfying punch to throw when done correctly.

Thrown with either hand towards the side of a target. The speed and power comes from legs and hips to get rotation. The foot should pivot and the heel point outward to allow for greater range. When extended, imagine pulling a cape across your face for correct form. This punch is hard to master but devastating when executed correctly.


Thrown with either hand, and typically at close range. Imagine punching upward underneath a crossbar. Rotate hips just like a cross for the backhand upper cut and like a hook for lead hand upper cut. Remember to KEEP YOUR HANDS UP when throwing all punches but especially these as the tendency is to drop them. Use less arm and more shoulder to keep form correct. The upper cut can be used at all sorts of angles and heights and will give your arms that lean chiseled look.