Fly like a butterfly, sting like a bee — that’s all there is to it, right?
Well, Muhammad Ali was bang on the buck about having light footwork and a hefty uppercut. But if you’re new to learning how to box, you probably need to start with the basics.
Whether you want to relieve some stress, improve your fitness or channel your inner Rocky, read on for our top tips on boxing for beginners.
In this article:
- Boxing techniques
- Benefits of boxing for beginners
- Essential boxing equipment
- How to start boxing — Pro tips
Boxing Techniques
The next time you watch a boxing match or even someone training in the gym, you’ll notice that boxing is a combination of deliberate movements and what’s known as “good form.”
Quick footwork, elbows in, chin down — the very basis of how to box is all related to how you move your body. Always think about what your body is doing, whether it’s keeping your arms up to defend your face while you recover, or landing your punch in a specific place for maximum impact.
It can take a while to get used to this kind of complete physical awareness, which is why boxing requires a lot of focus and discipline. Finding a qualified instructor is always a good idea if you’re curious about how to start boxing, but you can also start learning right now with these boxing basics:
Boxing stance
Any boxing instructor will tell you that how you stand is the most important thing to learn before you can even think about throwing a punch.
Your stance can differ depending on whether you are on the offense or defense, but the best beginner’s boxing stance is a balance of the two. You need to be able to rotate your body comfortably to put more power into your punches and move your feet quickly.
- For the best balance, stand with your feet shoulder-width apart with your dominant leg behind. If you’re right-handed, your right leg and hand will likely be dominant.
- Imagine a line between your legs that should touch the toes of your left foot and the heel of your right foot. Your right foot should be about 45-degrees out from this line. If you’re left-handed (or “southpaw,” as it’s known in the boxing world), just reverse this position.
- Avoid standing square-on to your opponent or punching bag.
- Your closed fists should be held in front of your cheekbones with your chin and elbows tucked in and arms together. After every punch, you should come back to this position so that you’re always able to block and defend.
Footwork
Footwork is key. It’s no good getting your feet tied up when you’re in that all important bout! Your weight needs to be balanced (no slouching or resting on one hip) and it’s good to have your knees bent slightly. Bouncing on the balls of your feet can also help with your reaction time.
When moving, you should try to keep your feet in the boxing stance position. If you have to change your dominant arm for any reason, remember to change your dominant foot/leg too.
Punches
Every type of punch has a different purpose, and you will probably be more confident with one over the others. Some boxers have a killer right hook, while others feel more confident with an uppercut. With every punch, it’s important to make a fist with your thumbs on the outside — to avoid breaking them as you punch. Experiment with these basic boxing techniques to see where your strength lies:
- Jab – Not your most powerful punch, but it’s used as a defensive technique, or to distract an opponent. Use your lead hand to reach forward with your fist facing down. It’s a great set-up punch and can be used while you adjust your position.
- Uppercut – Drop your rear hand to your waist and punch upwards in a straight line up to chin height. Don’t drop your hand too low as you want this to be concise and controlled. You can also use your legs to push upwards for more power.
- Hook – You can use either hand for a hook. With your elbow and fist level to your shoulder, move your arm in a semi-circle to hit the side of your target. Pivot on the same foot as the hand you’re using to turn your hip and knee. Rotate your torso at the same time for more power, but don’t extend your arm (keep it in a hook). This is one of the strongest punches to use.
- Cross – Essentially a jab with your rear hand. You’ll have to cross your body to reach forward, so more power will be generated from your hips.
Remember that a jab is the only punch that can be thrown without moving your body. For the rest of them, you’ll need to harness extra power from your body movements. Don’t worry, it may sound complicated, but once you become more experienced you can combine these punches in a sequence.
Defensive techniques
When learning how to box, defense is just as important as your offense. And this stays true even for the pros. If you’re taking too many hits and struggling to stand up straight, you won’t be able to throw your own punches – no matter how strong you are.
- Duck – Bend your knees and duck your head, similar to a squat position. Duck under the opponent’s shot and rise on the other side.
- Slip – Slipping is the same as ducking but at an angle (to the left or right). If you’re avoiding a punch from the right, drop your left shoulder and rotate to the left as you bend your knees. If used correctly it can give you a better position for a counterattack.
- Block – Similar to the stance position but with your hands and arms completely covering your face. Your gloves and forearms will take most of the impact.
- Clinch – This is most useful when you’re cornered, too tired to throw a punch or need to stop taking hits ASAP. It’s against the rules — so bear that in mind — but it can be a temporary relief if you really need it. Get as close as you can and wrap your opponent’s arms with yours while resting your head on their shoulder. While this may look like a friendly hug, it can be used as a tactic to wear out your opponent as they try to escape.
- Parry – Simply swipe away your opponent’s arm with your hand and deflect it in another direction. You can even hold your hand in front of theirs before they’ve thrown a punch to be able to deflect quickly.
Master these boxing basics and you’ll be on your way to Rocky status before you know it! Now get running up those stairs!
Benefits of Boxing for Beginners
The multiple benefits of boxing can be experienced by everyone, whether you’re a beginner or a heavyweight champion. It’s an inclusive and accessible sport, popular for increasing fitness levels and even improving mental health.
- The ultimate workout – Boxing works on your cardio fitness, coordination, balance, physical strength and ability to focus. You could burn up to 400 calories in just 30 minutes!
- Builds strength – Training involves intense core and arm workouts, which build muscle and help you to pack a punch.
- Increases self-confidence – You may feel more confident knowing that you’re able to protect yourself. You could even go on to lose weight or win fights, which could raise your morale.
- Releases stress – Physical activities, like boxing, can help improve our mental health.
- Social benefits – Boxing has a very welcoming community, and you may find yourself making new friends and building relationships.
Essential Boxing Equipment
Now that you know how to box, it’s time to get the right gear. The correct kit can help you to perform better, as well as protect you from potential injuries.
Depending on how far you want to go with your new hobby, things can get a bit pricey, but remember that this is an investment in your fitness and confidence.
- Boxing gloves – Number one on your list! Find the right size and weight for the type of boxing you’re doing. Men’s, women’s and youth gloves are available for the perfect fit.
- Hand wraps – Protect your hands and knuckles underneath your gloves with hand wraps – they’re usually made of cloth. Wrapping up properly can be tricky the first few times so you might need a little help.
- Correct footwear – Boxing shoes are designed specifically for boxing and shouldn’t be used for running or cardio. They’re high topped to keep your ankles stable and have great grip for the ring.
- Mouthguard – These protect your teeth and prevent you from biting your tongue when sparring or fighting.
- Headgear – If you want to practice headshots, you’ll need some protective headgear to prevent skin breakage and head injuries. A full face guard is the most common for beginners.
- Groin protection – We’re pretty sure you know what this one is for. A good cup and groin guard can provide extra peace of mind when sparring.
- Clothing – If you’re joining a club or training for a fight, you may need to purchase shorts and a boxing vest. If you’re practicing at home, you should be fine in loose clothing or active wear.
- Punch mitts – Also known as sparring pads, these are great for practicing more powerful punches with a partner without hurting them.
- Punch bag or speedball – There are various types of bags available to practice different punches. Speedballs are hung from the ceiling and used to practice rapid fire punching.
- Jump rope – Skipping is a great training exercise to help you build stamina. It’s low impact too, which can help to avoid injuries.
How to Start Boxing — Top Tips From an Expert
We know we’ve provided lots of info on the proper boxing techniques and equipment, but don’t just take it from us!
We headed to Franklin Street Boxing Club where we met Jimmy Mango, the co-owner. After his first fight at age 16, Jimmy was a finalist in Chicago’s most prestigious amateur boxing tournament, the Golden Gloves.
Jimmy not only has experience in the ring; he also has more than 20 years of experience as a boxing trainer. So, here’s more hands-on advice about how to box from Jimmy.
Don’t box barehanded
This may seem obvious, but punching is hard on knuckles and wrists. As we also mentioned, boxers wear hand wraps, which are long strips of cloth that wind between your fingers and basically bandage your palms and wrists. Add boxing gloves over the wraps, and suddenly your hands feel like giant bear paws.
A “punch” can mean many things
Jabs, uppercuts, crosses and hooks are very different, but there’s basic principles that apply to all of them. For one, try to relax your arms. “[They] should be loose, like water,” Jimmy says. You should also breathe steadily. “When they throw punches, [people] hold their breath, and they get tired [faster],” he explains.
You have a lot of body parts
Figuring out the difference between a right hook and a right jab is only the beginning. The hard part is executing punches while your left hand protects your face, and also while you focus on keeping your weight distributed evenly. Overall, you have to manage four limbs at any given time.
The ring doesn’t have a door
Even if you walk around the ring in a methodical fashion, you still won’t find a door. You just have to duck through the ropes without accidentally garroting yourself. You can do it.
You’ll punch your trainer a lot, but they’ll be fine
To practice short combos, you’ll probably need to punch your trainer’s hands or torso. With the right equipment, however, or a steely six-pack, they’ll be protected from any (minimal) damage you might inflict. Focus on your form — they’ll punch you back if it hurts (just kidding!).
Don’t run away from your opponent
Boxing isn’t a game of tag. However, Jimmy recommends keeping your opponent at arms’ length as you punch. Try not to lean toward them (or unconsciously wander toward them) as maintaining personal space makes it harder for them to hit you back.
The speedball takes some practice
The speedball punching bag looks like a little bulb, suspended below a circular platform. When you hit it, it bounces back and forth, pendulum-style. Every three bounces, you hit it again.
Once you learn to do this quickly and competently, à la Jimmy, it improves your hand-eye coordination and agility.
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