Boxing
Belly Pad Lead Body Hook
The belly pad lead body hook is a compact punch with your front hand into a partner-worn body pad. It trains coordinated hip rotation and upper-body force at close range.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Take your boxing stance within bent-arm punching range of the holder, with your hands at your cheeks.
- Bend your knees to bring your lead fist near the indicated target's height.
- Strike the indicated padded target with your lead fist in a short inward arc, turning through your hips.
- Return your punching hand to your cheek along the same short path.
Form cues
- Keep your wrist straight
- Let your lead heel swivel
- Keep your rear glove up
- Exhale sharply on contact
Common mistakes
- Swinging too wideKeep your punching elbow bent rather than opening your arm into a long swing.
- Folding at the waistKeep your torso upright as you lower toward the body target.
- Looking down at contactKeep your gaze on the holder's upper torso so you can track their position.
Safety
Hard contact with a bent wrist can strain your hand or wrist. Excessive power or a punch outside the protected area can injure the holder despite the pad.
- Use an experienced holder with a securely fitted, undamaged belly pad.
- Wear properly fitted hand wraps and boxing training gloves.
- Agree on the target, light starting power, and a stop signal before beginning.
- Stop punching before the holder adjusts the pad or changes position.
If impact causes hand, wrist, elbow, or shoulder pain, switch to noncontact practice and seek advice from a physiotherapist before resuming pad work.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Belly Pad
- Boxing Training Gloves
- Hand Wraps
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Use controlled single punches with a brief reset between repetitions rather than chasing speed or power.