Boxing · Kickboxing
Body Jab
The body jab is a straight lead-hand punch aimed at body height after a small knee bend. Practiced without contact, it trains punching coordination, leg control, and upper-body endurance.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with your non-dominant foot forward, feet about shoulder-width apart, and your rear heel slightly raised.
- Bring your closed fists beside your cheeks.
- Bend your knees to lower yourself toward an imaginary opponent’s torso height.
- Extend your lead fist straight toward the target, stopping just short of a locked elbow.
- Retract your fist along the same path to your cheek.
- Rise back to your starting stance.
Form cues
- Keep your rear hand at your cheek.
- Exhale briefly with the punch.
- Keep your wrist straight.
- Tuck your chin slightly.
Common mistakes
- Folding at the waistKeep your ribs over your hips as you lower your body.
- Reaching beyond your balanceChoose a closer imaginary target so your weight stays between your feet.
- Dipping too deeplyUse a shallow level change rather than dropping into a full squat.
Safety
Snapping an unloaded punch to full extension can strain your elbow or shoulder, especially when fatigue reduces control.
- Practice in clear space without striking a person or surface.
- Start at half speed before building a quicker rhythm.
- End the set when you cannot brake the punch smoothly.
If the level change or punch causes knee, shoulder, or elbow pain, use a smaller pain-free range and seek advice from a physiotherapist if it persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–20 reps
- Rest
- 30 sec
Count each punch as one rep, prioritizing controlled technique over speed.