Boxing Bob and Weave
Quick Information
Category
Combat Sports
Difficulty
Intermediate
Equipment
Hand Wraps, Boxing Gloves
Primary muscle group
Deltoids, Pectoralis Major, Triceps Brachii
Secondary muscle groups
Obliques, Gluteals, Quadriceps, Gastrocnemius
Movement pattern
Defensive Head Movement
Training goal
Skill Acquisition
Sport
Boxing, MMA, Kickboxing, General Athletic Development
Overview
Purpose. Defend hooks and wide punches by moving under them while ending in a position to counter.
How it fits the system. The defence against lateral punches in the Combat Sports section, complementing the slip against straight punches. Related work in the library: Boxing Slip and Boxing Catch and Counter.
Primary muscles
Deltoids, Pectoralis Major, Triceps Brachii
Secondary muscles
Obliques, Gluteals, Quadriceps, Gastrocnemius
Movement pattern
Defensive Head Movement
Equipment
Hand Wraps, Boxing Gloves
Difficulty
Intermediate
How to Perform
- From the stance, keep the hands high and the eyes on the opponent.
- Bend both knees to lower the head under the arc of the punch, keeping the spine relatively upright.
- Move the head laterally in a U shape, coming up on the other side of the punch.
- Rise into a balanced stance and counter immediately.
Coaching Cues
- “Bend the knees, not the back.”
- “Eyes stay on the target the whole way through.”
- “Come up outside the punch, not straight back up.”
Common Mistakes
- Ducking straight down and straight back up into the same punch.
- Dropping the eyes, which removes any chance of countering.
Progressions & Regressions
Progressions
Add a counter hook on the way up, then weave a partner’s hook, then combine with a pivot.
Regressions
Perform the U-shaped path slowly under a rope or a partner’s extended arm.
When to Use It
When to use
Technical rounds, pad work and bag work in a striking session.
When not to use
Hand, wrist or shoulder injury, or any suspected concussion.
Programming
3–5 rounds of 2–3 minutes, 60 seconds rest between rounds.
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