How to Turn Your Hips & Feet When Punching

A big, looping punch that derives its power from the arm muscles looks flashy but ultimately hits your target with relatively little force. Seasoned strikers eschew wild haymakers for efficient, straight-power punches. A solid punching motion generates power in the lower body and sends that energy rotating through your hips and shoulder joint to its final destination at the end of your fist.

Instructions

  1. Stance

    • 1

      Stand on the balls of your feet with your feet shoulder-width apart, your right foot one step behind your left foot and your torso at a 45-degree angle to the target.

    • 2

      Bend your knees slightly and tilt forward at the neck.

    • 3

      Maintain an erect spine throughout the punch.

    • 4

      Point your left foot directly at the target.

    • 5

      Point your right foot at a 45-degree angle to the target, forming an open stance with your heel off the ground.

    Punch

    • 6

      Jab-step forward a few inches with your left foot.

    • 7

      Shift your weight back onto your right foot as you pivot your heel around and rotate your foot to face the target.

    • 8

      Drive your right knee forward and plant your right foot into the mat.

    • 9

      Spin your hips forcefully to rotate your torso toward the target.

    • 10

      Exhale sharply and relax your hip muscles slightly as your hips rotate. Properly dropping your hips should lower them about 1 inch closer to the canvas.

    • 11

      Keep your torso centered directly over your hips throughout the punch. Throwing your hips in front of your torso reduces power and can throw you off balance.

    • 12

      Rotate your right shoulder and extend your arm toward the target.

    • 13

      Lean forward and deepen the bend in your left knee slightly as you shift your weight forward.

    • 14

      Clench your hip and core muscles taut at the moment that your fist hits the target. Boxers refer to this re-engagement of the hip flexors as "catching the hips."

    • 15

      Follow through by swinging your arm down toward your knee and shifting your weight back onto your right foot.

    • 16

      Rotate your foot back to a 45-degree angle to return to your neutral stance.