Boxing · Kickboxing
Rear Hook
The rear hook is a curved punch thrown with your back hand toward a head-height target. Practiced without contact, it trains coordinated hip rotation, upper-body control, and balance.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with your feet about shoulder-width apart, your preferred side back, and your knees slightly bent.
- Raise your closed fists beside your cheeks, with your thumbs outside your fingers.
- Turn your rear hip toward an imaginary target with a pivot on the ball of your rear foot.
- Sweep your rear fist through a compact, head-height arc using that rotation, with your elbow bent roughly 90 degrees.
- Bring your rear fist back to your cheek.
- Reset your starting stance before the next repetition.
Form cues
- Keep your lead hand at your cheek.
- Exhale sharply through the punch.
- Keep your wrist straight.
- Chin down, eyes on target.
Common mistakes
- Winding upStart the punch from your guard rather than pulling your hand behind your shoulder.
- Reaching for the targetChoose an imaginary target close enough that your head stays between your feet throughout the punch.
- Spinning past the targetFinish the arc in front of you rather than letting your punching shoulder turn your back toward the target.
Safety
Fast, uncontrolled swings can strain your shoulder when there is no target to absorb the punch. Rotating over a planted rear foot can put twisting stress on your knee.
- Practice in clear space without striking another person or a hard surface.
- Start at half speed before building pace.
- Let your rear knee follow your rear toes during the pivot.
- End the set when you can no longer slow the punch smoothly.
If shoulder, wrist, knee, or back pain limits the movement, use a smaller, slower arc 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 punch as one rep; prioritize control rather than maximum power.