Boxing · Kickboxing
Jab
The jab is a straight punch with your lead hand, practiced here without contact. It trains upper-body coordination, punching control, and the ability to return quickly to guard.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with your feet about shoulder-width apart, your non-dominant foot forward, and your knees slightly bent.
- Raise both hands to cheek height, with your elbows close to your ribs.
- Close your fists with your thumbs outside your fingers.
- Punch your lead fist straight toward an imaginary head-height target.
- Draw your fist straight back to its starting position.
Form cues
- Exhale briefly as you punch.
- Keep your rear hand guarding your face.
- Let your lead shoulder shield your chin.
- Keep your wrist aligned with your forearm.
Common mistakes
- Snapping the elbow straightStop the punch just short of locking your elbow.
- Leaning beyond your stanceUse a shorter reach so your weight stays balanced between your feet.
- Pulling back before punchingStart the punch directly from guard without drawing your hand backward first.
Safety
Fast, uncontrolled punches can strain your elbow or shoulder, especially when fatigue makes it harder to slow your arm.
- Practice in clear space without contacting another person or object.
- Begin at half speed before building to faster repetitions.
- End the set when your punches become difficult to control.
If punching causes wrist, elbow, or shoulder 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 lead-hand punch as one repetition.