Kickboxing Moves and Exercises

Kickboxing is a contact sport in which athletes use kicks and punches to score points or score knockouts. Full contact kickboxing can be dangerous, but kickboxing techniques can be used to get a cardiovascular workout without fighting against a live opponent. One of the advantages of using kickboxing as a way to get exercise is that it may be more fun and engaging that doing an activity with little variation such as running or biking.

  1. Jab

    • The jab is one of the most basic punching techniques used in kickboxing. A jab is a quick, straight punch thrown with the hand that corresponds to the lead foot. For instance, if you are in a stance and your left foot is forward, you would throw a jab with your left arm. Jabs are meant to be targeted toward the face an opponent, so the punching arm should remain around head level through the punching motion.

    Cross

    • A cross is a straight punch thrown with the hand that corresponds to the back foot. If you are leading with the left foot, you would throw a cross with the right hand. When throwing a cross, the fist must travel further than with a jab to reach the target, which makes the punch slower, but gives it greater power. Rotate your hips and twist at the core in the direction of the punch to increase the power of the technique.

    Hook

    • A hook is a punch thrown with a bent elbow from the side that targets the side of an opponent's head or body. A hook is thrown using the lead fist like the jab. To throw a hook, shift the weight forward over the lead foot and then rotate the body toward the target by rotating the hips and the ball of the lead foot, swinging the punching arm parallel with the ground.

    Font Kick

    • A front kick is a stabbing kick thrown straight ahead with the foot oriented perpendicular to the floor. The front kick is typically aimed toward the midsection or groin of an opponent. To throw a front kick, bring the knee of the kicking leg up in front of the belly and then snap the shin and foot upward and thrust the leg forward.

    Roundhouse Kick

    • A roundhouse kick is a sweeping or arcing kick that uses the foot or shin as a striking surface. Roundhouses can be aimed at the legs, body or head. To perform a roundhouse, shift your weight over the supporting leg, lift the kicking leg and then rotate the hips in the direction of the kick, allowing the kicking leg to sweep out a horizontal arc.

    Exercises

    • Kickboxing techniques can be used in the air for practice and to get a cardio workout (known as shadowboxing.) You can use light weights in the hands or wear gloves to add some resistance to punches. To get a better feel for techniques, you can wear full gloves and punch or kick a heavy bag.