Kickboxing
Kickboxing Inside Parry
The kickboxing inside parry is a small inward hand movement that redirects a straight punch. Solo practice develops defensive coordination and balance while you maintain your guard.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with your lead foot forward, rear foot back, and knees slightly bent.
- Raise your hands beside your cheeks.
- Picture a lead straight punch approaching your face.
- Move your rear palm a few inches toward your lead side to guide the imagined punch off its straight path.
- Return your rear hand to its starting position.
Form cues
- Keep your lead hand home.
- Chin tucked, eyes forward.
- Keep your wrist straight.
- Breathe easily throughout.
Common mistakes
- Reaching for the punchKeep your rear elbow close to your ribs rather than extending your arm toward the imagined attacker.
- Swatting forcefullyUse a brief, gentle guiding motion instead of trying to slap the punch away.
- Leaning sidewaysKeep your weight balanced between your feet while your hand performs the parry.
Safety
Fast, exaggerated parries can irritate your shoulder or elbow. Trying the movement against real punches without supervised, controlled practice risks hand or facial injuries.
- Practice this version solo against an imagined punch, not in a live exchange.
- Leave enough clear space around you for unobstructed arm movement.
- Start slowly and increase speed only while your movement remains controlled.
If you have wrist, elbow, or shoulder pain, use a smaller pain-free motion or ask a physiotherapist for guidance before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 30 sec
Count one parry followed by a return to guard as one rep.