Boxing
Rear-Arm Boxing Block
The rear-arm boxing block uses your back-side forearm to cover your head against an imagined punch. This no-contact drill practices defensive timing, arm control, and balance in your boxing stance.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with your dominant-side foot behind your other foot, knees slightly bent.
- Bring both hands to cheek height with your elbows close to your body.
- Raise your rear hand—the hand on your back-foot side—to your temple, with your forearm upright beside your head.
- Return your rear hand to its starting guard position.
Form cues
- Keep your chin tucked.
- Watch the imagined opponent.
- Keep your weight between your feet.
- Exhale lightly as you block.
Common mistakes
- Reaching out to meet the punchKeep the blocking arm close enough to cover the side of your head rather than extending it forward.
- Dropping the opposite handKeep your lead hand at your cheek while the rear arm moves.
- Leaning away from the blockKeep your torso upright instead of tipping sideways or backward.
Safety
Abruptly lifting the arm or forcing the shoulder's range can irritate the shoulder, especially as you tire. Adding incoming punches introduces head-impact risk that this solo drill does not prepare you to manage.
- Practice without partner contact.
- Start slowly before increasing the drill's speed.
- Use a clear, nonslip area with room to move your arms.
- End the set if shoulder discomfort appears or you cannot control the return.
If you have shoulder or neck pain, use a smaller pain-free motion or ask a physiotherapist before practicing the full block.
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 block and return to guard as one repetition.