Boxing Jab

Purpose. Deliver a fast straight punch with the lead hand while maintaining balance and guard.

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How it fits the system. The foundation strike of the Combat Sports section. Every boxing combination in the library begins from a competent jab. Related work in the library: Boxing Cross and Boxing 1-2 Combination.

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Primary muscles

Deltoids, Pectoralis Major, Triceps Brachii

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Secondary muscles

Obliques, Gluteals, Quadriceps, Gastrocnemius

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Movement pattern

Rotational Horizontal Push

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Equipment

Hand Wraps, Boxing Gloves

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Difficulty

Beginner

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1. Stand in your boxing stance with the lead foot forward, hands up and chin tucked.
2. Extend the lead hand straight from the guard, rotating the fist so the palm faces down at full extension.
3. Turn the lead shoulder into the punch to protect the chin, keeping the rear hand at the cheek.
4. Retract the hand along the same line straight back to the guard.

• “Punch from where the hand already is; do not draw it back first.”
• “Turn the shoulder to cover the chin.”
• “Bring it back faster than you sent it.”

• Dropping the rear hand while the jab extends, which leaves the athlete open to the counter cross.
• Loading the shoulder back before punching, which telegraphs the shot.