Boxing · Kickboxing
Rear Body Hook
The rear body hook is a short, curved punch from your back hand to an imagined body-height target. It trains coordinated hip rotation, punching control, and balance.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with your non-dominant foot forward, feet about shoulder-width apart, with your rear heel light.
- Bring your fists beside your cheeks.
- Bend your knees to bring yourself closer to the imagined target's body height.
- Turn your rear hip toward the target, allowing your rear foot to pivot with the turn.
- Sweep your rear fist in a short arc toward the imagined ribs, with your elbow bent roughly 90 degrees.
- Slow the punch to a stop at the imagined target.
- Draw your rear fist back to your cheek.
- Return to your starting stance.
Form cues
- Keep your lead hand guarding your face.
- Tuck your chin slightly.
- Exhale sharply with the punch.
- Keep your wrist straight.
Common mistakes
- Folding at the waistKeep your chest upright as you lower your level.
- Reaching beyond your basePlace the imagined target close enough that your head stays between your feet.
- Winding up behind youStart the punch directly from guard rather than pulling your hand backward first.
Safety
Fast rotation over a planted rear foot can strain your knee. Throwing hard into empty space without controlling the finish can stress your shoulder or elbow.
- Practice slowly before adding speed.
- Use a clear area with a surface that allows your foot to turn without slipping.
- Keep this version non-contact; do not strike another person or an unpadded surface.
- End the set when fatigue makes your punches difficult to control.
If turning or punching causes knee, back, or shoulder pain, reduce the range and speed or seek advice from a physiotherapist before continuing.
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 rear-hand punch as one rep, prioritizing smooth technique over power.