Boxing
Double Boxing Slip
The double boxing slip is a two-part defensive movement that shifts your head to either side of an imagined straight punch. It trains trunk control, leg coordination, and balance for boxing.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Take a staggered boxing stance with your feet about shoulder-width apart and your knees slightly bent.
- Raise your hands beside your cheeks.
- Move your head a few inches to one side using a small knee bend and torso turn.
- Shift through the center into a matching slip on the opposite side.
- Return to your starting stance to finish the repetition.
Form cues
- Keep your chin tucked.
- Look forward throughout.
- Breathe freely.
- Keep your knees tracking over your toes.
Common mistakes
- Leaning too far sidewaysKeep your head within the width of your stance so you can reverse direction without losing balance.
- Moving only your neckLet your legs and torso carry your head off the punch line rather than tilting it independently.
- Crossing or narrowing your feetMaintain your staggered foot positions throughout both slips.
Safety
Abrupt twisting or exaggerated bending can strain your knees or lower back, especially as you fatigue. This non-contact drill does not establish readiness to dodge live punches.
- Practice on a nonslip surface with clear space around you.
- Start slowly before adding speed.
- Keep torso rotation comfortable rather than forcing it against planted feet.
- End the set when you can no longer control the direction changes.
If you have knee, back, or neck pain, use a smaller range and seek guidance from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 30 sec
Count one slip to each side followed by a return to your starting stance as one rep.