Boxing · Kickboxing
Rear Uppercut
The rear uppercut is a short, rising punch thrown with your back hand. Practiced without contact, it trains coordinated leg drive, hip rotation, and upper-body control.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your feet about shoulder-width apart, your dominant-side foot a comfortable step behind the other.
- Bring your closed fists beside your cheeks.
- Bend your knees slightly to lower your body.
- Turn your rear hip forward by pivoting on the ball of your rear foot.
- Push through your legs to send your bent rear arm upward in a short arc toward an imaginary opponent’s chin.
- Draw your rear fist back to your cheek along the same path.
- Return to your starting stance.
Form cues
- Keep your lead hand at your cheek.
- Turn your punching palm toward you.
- Exhale briefly with the punch.
- Keep your chin tucked.
Common mistakes
- Dropping the fist to wind upStart the punch from guard rather than swinging your hand down toward your waist.
- Leaning backwardKeep your head over your base instead of arching your back to lift the punch.
- Opening the elbow too farKeep a clear bend in your elbow so the punch rises close to your body rather than scooping outward.
Safety
Throwing an uncontrolled punch into empty space can strain your shoulder or elbow. Forceful rotation over a planted rear foot can also stress your knee.
- Practice slowly before adding speed.
- Use clear space without striking another person or an unpadded object.
- End the set when fatigue makes your punches difficult to stop.
If punching or pivoting causes shoulder, elbow, back, or knee pain, get 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
Treat each repetition as controlled technique practice rather than a maximum-power punch.