Boxing
Belly Pad Body Jab
The belly pad body jab is a straight punch from your lead hand into a partner’s body pad. It trains body-level punching technique, balance, and coordination through your legs and upper body.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Face the pad holder in a staggered boxing stance, with your lead foot forward and both hands near your cheeks.
- Position yourself close enough to reach the marked pad target with a slightly bent elbow.
- Bend your knees to bring your lead shoulder closer to the target’s height.
- Extend your lead fist straight into the marked target.
- Retract your fist along the same path to your cheek.
- Return to your starting stance height.
Form cues
- Keep your wrist straight.
- Exhale briefly with the punch.
- Keep your rear glove by your cheek.
- Keep your eyes on the holder.
Common mistakes
- Folding forward at the waistLower your hips between your feet while keeping your chest lifted.
- Reaching beyond your baseMove your starting position closer if contact pulls your weight past your front foot.
- Flaring the lead elbowKeep your elbow behind your fist rather than swinging it outward.
Safety
Poor fist alignment or a locked elbow at impact can strain your wrist or elbow. Excessive force or a missed target can injure the holder despite the padding.
- Use properly fitted hand wraps and training gloves.
- Work with an experienced holder wearing a securely fastened, undamaged belly pad.
- Agree on the target, light starting power, and a stop signal before the set.
- Pause punching whenever the holder needs to reposition or adjust the pad.
If you have hand, wrist, elbow, or shoulder pain, use a pain-free no-contact version or seek advice from a physiotherapist before impact training.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Belly Pad
- Boxing Training Gloves
- Hand Wraps
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count each punch and return to guard as one rep; prioritize accuracy over speed or power.