Boxing · Kickboxing
Lead Hook
The lead hook is a short, curved punch thrown with your front hand toward a head-height target. It trains coordinated hip and torso rotation, balance, and upper-body control.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with your lead foot forward in a staggered stance, feet about shoulder-width apart.
- Raise your closed fists beside your cheeks.
- Lift your lead elbow outward to just below shoulder height, keeping it bent about 90 degrees.
- Sweep your lead fist through a short horizontal arc using hip and torso rotation, allowing your lead foot to pivot with the turn.
- Stop the punch at an imaginary target directly in front of your face.
- Retract your lead fist to your cheek.
- Return to your starting stance.
Form cues
- Keep your rear hand by your cheek.
- Tuck your chin slightly.
- Exhale sharply on the punch.
- Keep your wrist straight.
Common mistakes
- Winding upStart the punch from your guard rather than pulling your hand back first.
- Reaching for the targetPlace your imaginary target within bent-arm reach instead of straightening your elbow to reach it.
- Leaning past your baseKeep your head between your feet rather than tipping sideways through the punch.
Safety
Fast, uncontrolled punches into empty space can strain your shoulder or elbow. Rotating forcefully over a planted lead foot can stress your knee.
- Practice slowly before adding speed, especially while learning to stop the punch.
- Use clear space away from people and nearby objects.
- Keep this version noncontact; use wraps and boxing gloves for separate bag or pad practice.
- End the set when fatigue makes your punches difficult to control.
If you have shoulder, wrist, knee, or back pain, use a slower, smaller motion and seek guidance from a physiotherapist before adding speed or impact.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count each punch as one rep, pausing in your stance between punches while learning.