Shadow boxing is when a boxer moves around by herself, throwing punches in the air; it is the raw exercise of moving the body like a boxer. It is an essential component for fighters to develop and improve fighting techniques, condition muscle memory, and warm-up or down during training, and is fundamental to improve strength, endurance, power, speed, rhythm, footwork, and overall fighting abilities.
Multiple movements and techniques are most beneficial to shadow boxing to develop the flow and rhythm of boxing, but it is crucial to understand the basic punches and movements of boxing before linking too many movements too fast. Below are the four basic punches foundational to boxing and a few foundational tips to get you started!
demo and instructions by Morgan Miller; photography by Dagny Piasecki; location Align
The Jab
Start in fighting stance. Begin to shift weight into the lead side (left if you are right-handed, right if you are left-handed).
Allow the front foot to pivot or step forward and maintain a bend in the knee as the body weight shifts to this side. The core is engaged, and hip to shoulder rotates forward as the weight shifts into the lead side. The elbow stays in tight, pointing down, and as the body weight shifts, the hand moves from the face, straight out to the “target.”
Extend the arm fully, but do not fully lock the elbow at the longest point of the punch. Hand is relaxed at the face, but tightly clinched with thumb slightly rotated down where the moment of impact would occur. Exhale sharply as you punch. Keep the other hand by the face. Pull the hand back to the face, and rotate the body back to the starting point and back to fighting stance.
The Cross
Similar to the jab, but with your strong side, and most often, the strongest punch.
Start in fighting stance. Begin to shift weight from your strong side, or the side that is back (right if you are right-handed, left if you are left-handed).
Allow the back foot to pivot and maintain a bend in the knee as the body weight shifts from this side. The core is engaged, and hip to shoulder rotates forward as the weight shifts around the spine. The elbow stays in tight, pointing down, and as the body weight shifts, the hand moves from the face, straight out to the “target.” Extend the arm fully, but do not fully lock the elbow at the longest point of the punch.
Hand is relaxed at the face, but tightly clinched with thumb slightly rotated down where the moment of impact would occur. Exhale sharply as you punch. Keep the other hand by the face. Pull the hand back to the face, and rotate the body back to the starting point and back to fighting stance.
Tip: The most common mistake with straight punches (job-cross), is flaring the elbows out or loading the punches up by allowing the elbow to swing behind. Use the body for power and leverage, keep the elbows in tight and in front. Power in boxing comes from the ground,up and requires the entire body, not only the arms.
The Hook
Start in fighting stance. Start to shift your weight into the lead side, allowing the foot to rotate.
Core is engaged. Elbow starts in tight, and as the body starts to rotate circularly, the elbow comes up, strong behind the wrist, so that the hand, elbow, and shoulder are on the same horizontal plane. Imagine the punching hand following the opposite shoulder.
Hand position is either vertical or horizontal, both are correct. Exhale sharply through the rotation. The other hand stays by the face. Return to fighting stance.
Tip: The most common mistake is swinging the hand out and around, putting the power and pressure in the shoulder. The hand travels from the face to the target in the shortest distance possible.
The Uppercut
Start in fighting stance. Start to shift your weight into the lead side, allowing the foot to rotate.
Core is engaged. Elbow starts in tight, and as the body weight starts to shift into the lead side, the hand travels from the face to an angle upward, with the palm rotating slightly upward to upward. Exhale sharply through the rotation. The other hand stays by the face. Return to fighting stance.
Tip: The most common mistake is dropping the hand down and swinging up. Keep the elbow in front of the body, with the hand traveling from the face straight to the target, with the shortest distance possible. Rely on the body for power, not the shoulder, and additionally protect the shoulder joint.
Morgan Miller has been teaching classes and personal training in the fitness and martial art industries for 17 years. Her specialty is training for combat sport, including boxing, kickboxing, and Muay Thai; she takes her experience as an athlete and fighter to create fitness programs that incorporate authentic fighting technique into functional, results- oriented fitness. She has an extensive background that includes working with physical therapy patients, a variety of bootcamp classes, Crossfit, barre, strength and conditioning, hammock yoga, indoor cycling, and holistic nutrition for sport performance. Her focus in training is variety and functional movement for longterm fitness and wellness.
