Boxing Body Shot
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
Rotational Horizontal Push
Training goal
Skill Acquisition
Sport
Boxing, MMA, Kickboxing, General Athletic Development
Overview
Purpose. Attack the body while maintaining a defensive structure, using a level change instead of a reach.
How it fits the system. The level-change component of the Combat Sports section, and the reason combinations can attack high and low. Related work in the library: Boxing Jab and Boxing Jab-Cross-Body Hook Combination.
Primary muscles
Deltoids, Pectoralis Major, Triceps Brachii
Secondary muscles
Obliques, Gluteals, Quadriceps, Gastrocnemius
Movement pattern
Rotational Horizontal Push
Equipment
Hand Wraps, Boxing Gloves
Difficulty
Intermediate
How to Perform
- From the stance, bend both knees to lower the whole body while keeping the spine upright.
- Throw the chosen punch to the torso from the lowered position.
- Keep the free hand high on the same side as the head.
- Return to full height immediately after the punch.
Coaching Cues
- “Change level with the legs, never with the spine.”
- “Head stays behind the shoulder.”
- “Get in, punch, get out.”
Common Mistakes
- Bending at the waist so the head drops forward into a counter.
- Staying low after the punch, which invites the uppercut.
Progressions & Regressions
Progressions
Combine with a head shot to create high-low combinations, then add a slip before the body shot.
Regressions
Practise the level change alone, then add a single body punch.
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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