Basic boxing punches: jab, cross, hook and uppercut, plus stance and guard

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Every boxing combination you will ever learn is built from four punches thrown from one stance. Get these foundations right and everything else gets easier; get them wrong and bad habits follow you for years. This guide explains the stance, the guard and the four basic punches, along with the mistakes coaches correct most often. Directions below assume an orthodox stance (left foot forward, usually for right-handed people). If you are southpaw (right foot forward), swap left and right.

The stance

Stand with your feet about shoulder-width apart, left foot forward and right foot back, as if standing on two rails rather than one line.
Turn your body slightly sideways so you present a narrower target.
Keep your weight roughly even, on the balls of your feet, with knees slightly bent.
Your back heel is lightly raised so you can push off it.

A good test: if someone gently pushes you from any direction, you should not topple.

The guard

Hands up by your face, fists near your cheekbones.
Elbows tucked in to protect the body.
Chin down, looking at your opponent from under your eyebrows.
Shoulders relaxed rather than hunched up to your ears.

After every punch, the hand comes straight back to the guard. This is the single most repeated instruction in any boxing gym.

The jab

The jab is a straight punch with the lead (left) hand. It is fast, keeps distance, sets up other punches and is the most important punch in boxing.

Extend the left hand straight from the guard, turning the fist so the palm faces down at the end.
Keep the right hand at your chin.
Bring it back along the same line.

The cross

The cross is the straight punch with the rear (right) hand, and usually the most powerful.

Push off the right foot and rotate the right hip and shoulder forwards.
The right heel turns outwards as you rotate, as if squashing a bug.
Extend the arm straight, then return it to the guard.

Jab followed by cross is the classic "one-two" and the first combination most people learn.

The hook

The hook is a short, curved punch, usually thrown with the lead hand at close range.

Keep the elbow bent at roughly a right angle and the arm level with the fist.
Power comes from turning the lead hip and pivoting on the lead foot, not from swinging the arm.
The fist travels in a short arc and returns to the guard.

The uppercut

The uppercut travels upwards, aimed under the opponent's guard at close range.

Dip slightly by bending the knees.
Drive up with the legs and rotate the hips as the fist rises, palm facing you.
Keep it short: a wide, looping uppercut leaves you open.

In many gyms the punches are numbered: 1 jab, 2 cross, 3 lead hook, 4 rear hook, 5 lead uppercut, 6 rear uppercut. Numbering varies a little between coaches, so check what yours uses.

Common mistakes

Dropping the non-punching hand. When you jab, your right hand must stay by your chin.
Chin up. Tired beginners lift their heads. Tuck it down.
Flaring the elbow before a straight punch. It telegraphs the punch and wastes power. Punch straight out from the guard.
Arm punching. Power comes from the legs and hips. If your feet are not moving, the punch is weak.
Leaning forward over the front foot. You lose balance and walk onto counters.
Crossing your feet when moving. Step with the foot closest to where you are going, then follow with the other.
Locking the elbow hard. Snapping the arm fully straight with force can strain the joint. Extend fully but under control.
Holding your breath. Breathe out sharply with each punch.

How to practise

Shadow box in front of a mirror for a few rounds, slowly at first, checking the guard after every punch. Then add the bag or pads. Speed and power come from repetition, so concentrate on clean technique and let the rest follow. Which punch took you longest to get right? Share your questions or tips in the comments below.