Want to give boxing a try but don’t know where to start? We got you fam. Boxing may look intimidating, but trust us, it’s not.
We’ve put together a go-to guide for all you boxing beginners out there who are ready to go from no experience, to pro experience. Jab, cue “Let’s get It Started” by the Black Eyed Peas.DO YOU NEED EXPERIENCE TO BOX?
Nope! No matter your age, fitness level, or prior boxing experience, it's a workout that anybody can master. If you got a fist, then you got a fight.
The beauty of boxing is that you can control the pace of your punches, taking it as hard or as easy as you'd like.
Most boxing classes, like Rumble, are beginner-friendly with trainers there to guide you through the 6 punches and help you with your technique.
BEGINNER MISTAKES TO AVOID
It's common to make mistakes when you're just starting out, but like the experts say, practice makes perfect. With that being said, here's some quick tips to keep in mind to avoid common mistakes as a beginner boxer:
- Keep your feet on the ground when throwing punches, staying on the balls of them.
- Don't lean forward — if you were in the ring, this would make you vulnerable to an opponent (i.e. don't mean your head past your knees)
- Never underestimate the importance of the jab. This sets you up for every other punch you'll throw!
- Be sure to keep your shoulder in line with your chin when you punch.
- Stay loose! Relax your fists and body when you're not punching.
BENEFITS OF BOXING
Boxing has so many perks that are just as much physical as they are mental. To name just a few:
- Boosts your mood by releasing endorphins, serotonin, & dopamine
- Improves cardiovascular health by lowering blood pressure and leveling up your endurance
- Relieves stress by reducing cortisol levels
- Improves stamina through MetCon (metabolic conditioning)
- Improves mind-body coordination by concentrating on form, balance, and combos
- Boosts confidence by helping you realize just how powerful you are
- Works your whole body by engaging almost every muscle group — shoulders, arms, legs, core — you name it, boxing works it!
PROPER BOXING STANCE
- Start with your feet shoulder width apart
- Right handed? Step your right foot back 45 degrees. Left handed? Step your left foot back 45 degrees.
- Dominant Side = back
- Non-Dominant Side = front
- Make sure your back heel is aligned with your front toe
- Keep your back heel slightly lifted off the ground to help with mobility. Your front foot stays planted on the ground.
- Turn your front shoulder toward the bag and bend your knees. This helps you keep your balance and throw powerful punches.
THE 6 PUNCHES & HOW TO YOU THROW THEM
THE JAB (AKA "1")
- Start in boxing stance
- Extend your front arm all the way out
- Turn your knuckles over (like you're pouring a cup of coffee)
- Punch it out then pull your arm back to your face
THE CROSS (AKA "2")
- Pivot off your back foot and rotate your hips
- Extend your back arm
- Snap it out and snap it back
- PRO-TIP: Your front hand should stay guarding your face!
FRONT HOOK (AKA "3")
- Lift your front elbow to a 90 degree angle
- Palms facing you; thumb to the ceiling
- Aiming for outside of the bag, generate power from your hips and legs
as you bring your front arm across your chest
- Return to boxer stance
BACK HOOK (AKA "4")
- Same as 3, but adding more power from your back leg
- Pivot off your back foot
- Elbow up, palm facing you
- Make sure your front hand stays guarding your face
- Generate power from your hips and legs as you punch across your chest
FRONT UPPER CUT (AKA "5")
- Bring your front elbow toward your front hip
- Palms face you, knuckles face the ceiling
- Shift your weight toward your front leg
- Aim for the bottom of the bag
BACK UPPER CUT (AKA "6")
- Bring your back elbow towards your back hip
- Bend your knees and drive up into the bottom of the bag
- PRO-TIP: Make sure to pivot off your back foot to generate power
Check out this video to see the 6 in action:
BASIC BOXING COMBOS
Boxing combos keep your opponent on their toes. You don't need to get super fancy with your combinations when just starting out. Once you mastered the basics, you'll be able to build simple combos into more complex ones, just like the boxer pros.
Here are a few basic combos you might throw in a Rumble class:
- 1, 2 (Jab-Cross)
- 1, 1, 2 (Jab-Jab-Cross)
- 1, 2, 3 (Jab-Cross-Front Hook)
- 1, 2, 3, 2 (Jab-Cross-Front Hook-Cross)
- 1, 6, 3, 2 (Jab-Back Uppercut-Front Hook-Cross)
Protect a fighter's most
Prevents injury by securing
Keeps you light on your feet
FIND A LOCAL BOXING COMMUNITY
Starting something new can be tough for anyone. Finding a like-minded community, like a boxing gym, can help you stay consistent in your boxing training. You'll likely be surrounded by boxers of all levels who can help you learn the skills and drills of boxing and perfect your punches.
Rumble Boxing is a beginner-friendly, boxing-inspired workout that is sure to get your heart pumping. The vibes are 100% inclusive & the energy is unmatched.
So now that you have all the beginner basics covered, you ready to start hitting stuff?
See you soon,