Boxing · Kickboxing
Jab-Rear Uppercut-Lead Hook
The jab-rear uppercut-lead hook is a three-punch shadowboxing combination that trains punching coordination, trunk rotation, and upper-body endurance.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with your non-dominant foot forward, feet about shoulder-width apart, and knees slightly bent.
- Raise your fists to cheek height with elbows close to your ribs.
- Punch your lead hand straight toward an imaginary target at face height.
- Return your lead fist to your cheek.
- Drive your rear fist upward in a short arc toward an imaginary chin, rotating your rear hip forward.
- Sweep your lead fist horizontally toward the target with your elbow bent, turning through your lead hip and foot.
- Return to your starting guard to finish the combination.
Form cues
- Keep your free hand by your cheek.
- Tuck your chin slightly.
- Exhale briefly with each punch.
- Keep wrists aligned with forearms.
Common mistakes
- Scooping the uppercut from waist levelBegin the uppercut near your ribs rather than dropping your fist for a big windup.
- Reaching to make every punch landImagine a closer target for the uppercut and hook instead of leaning beyond your stance.
- Over-rotating the hookStop the hook at your imaginary target rather than letting it pull you around.
Safety
Snapping punches to full extension can strain your elbows or shoulders. Fast turns with a planted foot can twist your knee, especially as you tire.
- Rehearse slowly before adding speed.
- Keep a slight bend in your elbow at the end of the jab.
- Let your heels turn naturally with your hips instead of pinning your feet down.
- Practice in clear space without striking a person or hard surface.
If punching or pivoting causes shoulder, elbow, wrist, or knee pain, use a smaller, slower motion and seek advice from a physiotherapist if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one complete three-punch combination as one rep; prioritize smooth transitions over power.