Boxing
High Boxing Cover
The high boxing cover is a defensive drill that brings your hands and forearms around your head. Practiced without incoming punches, it develops guard coordination and balance in your boxing stance.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with one foot slightly forward, feet about shoulder-width apart, and knees slightly bent.
- Bring your hands to cheek height in your normal guard.
- Raise both hands to your temples with your forearms close to the sides of your face.
- Return your hands to your normal guard to finish the repetition.
Form cues
- Tuck your chin, eyes forward.
- Keep your elbows close.
- Stay centered between your feet.
- Breathe out softly as you cover.
Common mistakes
- Blocking your own viewLeave a narrow viewing gap between your forearms so you can see straight ahead.
- Arching your lower backUse light abdominal tension to keep your ribs from lifting as your arms rise.
- Shrugging hardEase unnecessary neck tension rather than pulling your shoulders forcefully toward your ears.
Safety
Jerking your arms upward or forcing a tight cover beyond your comfortable range can strain your shoulders or neck.
- Practice without incoming punches; this solo drill does not establish readiness for contact.
- Use a clear, nonslip space with room around you.
- Start slowly within a comfortable shoulder range.
If raising your arms causes shoulder or neck pain, use a lower, comfortable guard and seek advice from a physiotherapist before progressing.
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 cover and return to guard as one repetition.