Boxing
Rear Body Uppercut
The rear body uppercut is a short, rising punch from your back hand toward a close body-height target. Practiced without contact, it trains coordinated leg drive, hip rotation, and arm control.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your feet about shoulder-width apart, with your punching-side foot behind the other.
- Bring your closed fists beside your cheeks, with your thumbs outside your fingers.
- Bend your knees slightly to lower your level.
- Turn your rear hip forward by pivoting on the ball of your rear foot.
- Drive your rear fist along a short upward curve toward an imaginary body-height target, with your palm facing you.
- Retract your punching hand to your cheek along the same path.
- Return to your starting stance.
Form cues
- Keep your front hand guarding your face.
- Keep your chin tucked.
- Exhale briefly with the punch.
- Keep your wrist straight.
Common mistakes
- Winding up the punchKeep your elbow beneath your fist instead of pulling your hand behind your hip.
- Folding at the waistKeep your chest stacked over your hips rather than leaning toward the target.
- OverrotatingShorten your turn so your weight stays between your feet.
Safety
Throwing hard into empty space can strain your elbow or shoulder if you snap the arm straight. Twisting over a planted rear foot can stress your knee.
- Practice in clear space without contacting another person or a hard surface.
- Use controlled speed with a bent elbow at the end of the punch.
- Wear footwear that lets your rear foot turn without catching.
- End the set when fatigue makes your punches uncontrolled.
If punching or pivoting causes shoulder, elbow, wrist, knee, or back pain, reduce the range and seek advice from a physiotherapist if it persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Pause briefly between repetitions while learning the sequence.