Boxing · Kickboxing
Uppercut Punch
The uppercut punch is a compact, upward boxing punch powered by your legs and hip rotation. Practicing it without contact develops coordination between your lower body, torso, and punching arm.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your feet about shoulder-width apart, one foot forward, with soft knees.
- Raise your closed fists beside your cheeks, with your thumbs outside your fingers.
- Bend your knees slightly to lower your body.
- Turn your punching-side hip forward by pushing through the ball of that foot.
- Send that fist upward close to your body, with your elbow bent and palm facing you.
- Stop the punch around your own chin height at an imaginary target.
- Retract your fist to your cheek along the same compact path.
Form cues
- Keep your chin tucked.
- Exhale briefly on the punch.
- Keep your free hand at your cheek.
- Keep your wrist straight.
Common mistakes
- Dropping the hand before punchingStart from guard rather than winding up with your fist near your waist.
- Scooping in a wide arcKeep your punching elbow near your ribs instead of swinging it outward.
- Twisting over a planted footLet the punching-side heel turn freely with your hip.
- Leaning backwardKeep your head over your base rather than arching your back to lift the punch.
Safety
Fast, uncontrolled punches can strain your shoulder or elbow when you abruptly stop the arm in the air. Excessive rotation can also irritate your knees or lower back.
- Practice without contacting another person or a hard surface.
- Begin at half speed before increasing your pace.
- Keep a slight bend in your punching elbow throughout the movement.
- End the set if fatigue makes you lose balance or control.
If you have shoulder, elbow, wrist, knee, or back pain, use a smaller, slower motion and seek physiotherapist advice if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 45 sec
Count each punch as one rep, completing the return to guard before starting the next.