Boxing
Boxing Slip
The boxing slip moves your head off the path of a straight punch with a small hip-and-torso turn. It practices defensive coordination, balance, and control through your legs and trunk.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with your feet about shoulder-width apart, your lead foot ahead of your rear foot.
- Raise your hands beside your cheeks in a boxing guard.
- Bend your knees slightly.
- Shift your head just outside an imagined straight-punch line with a small turn through your hips and torso.
- Return to your starting stance to finish the repetition.
Form cues
- Keep your eyes on the target
- Tuck your chin slightly
- Breathe out softly as you slip
Common mistakes
- Bending sideways at the waistMove your head with your torso rather than folding your upper body sideways.
- Leaning too farKeep your head between your feet so you can respond without a recovery step.
- Dropping the opposite handKeep both hands protecting your face throughout the movement.
Safety
Fast, exaggerated slips can strain your neck or lower back. Twisting over a planted foot can stress your knee, especially when fatigue reduces control.
- Practice on a clear, nonslip surface.
- Begin slowly without incoming punches before adding speed.
- Let your heels turn naturally with your hips rather than forcing rotation through your knees.
- End the set when you can no longer reset in balance.
If you have neck, back, or knee pain, use a smaller pain-free movement or seek guidance from a physiotherapist before progressing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–20 reps
- Rest
- 30 sec
Alternate sides, counting each slip and return as one rep.