Kickboxing
Kickboxing High Guard
Kickboxing High Guard is a compact, two-arm cover practiced by raising your hands beside your temples. This solo drill builds defensive positioning and shoulder endurance while you maintain a balanced stance.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with your feet about shoulder-width apart, one foot slightly forward, with your knees soft.
- Bring your loosely closed hands to cheek height.
- Raise both hands beside your temples with your forearms forming a compact shield.
- Draw your elbows close to your ribs.
- Return your hands to cheek height to finish the repetition.
Form cues
- Tuck your chin slightly.
- Keep your eyes forward through the guard.
- Stay centered over your feet.
- Keep your shoulders away from your ears.
Common mistakes
- Covering your eyesPosition your hands slightly outside your eye line so you can still see ahead.
- Leaning awayUse your arms to form the cover rather than pulling your upper body backward.
- Dropping your hands after each coverStop the return at your starting guard instead of letting your arms fall to your sides.
Safety
Repeatedly lifting a tense guard can irritate your shoulders as you fatigue. A high guard does not eliminate head-injury risk from strikes.
- Practice solo without incoming punches or kicks.
- Use a clear space beyond arm's reach of other people.
- End the set if fatigue prevents you from controlling the guard.
If raising your arms causes shoulder or neck pain, use a lower, comfortable position 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 raise to the high guard and return as one repetition.