How to keep your hands up while kicking

Kickboxing · Kickboxing base · 9 minute lesson Free

Kickboxing keeps boxing's jab and cross. They set up the kicks and they keep your opponent honest. If you have done the boxing course, this is a quick refresher in the new stance.

If you are new, start here. The punches are the same straight lines. The difference is that you throw them from a centred stance, so you are balanced enough to follow with a kick.

Key points

• Jab straight from the chin, then return it to guard along the same line.
• Cross by turning the rear foot, hip and shoulder together.
• Your weight stays central. Do not lunge after the punch.
• Return to stance after every combination so the next kick is ready.
• Keep the non-punching hand at your cheek.

Step by step

1. Set your stance. Centred weight, light lead heel, hands at your cheeks.
2. Jab. Push the lead fist straight out, turn it over at the end and bring it back to your cheek. Your body barely moves.
3. Cross. Push off the rear foot and turn the heel out. The hip and shoulder rotate and the rear hand travels in a straight line.
4. Reset. After the cross, untwist the hips and return to your stance. A kicker who stays turned over has nothing left to kick with.
5. Link the two. Throw jab, cross at an easy pace. Stop between each pair to check your feet and your balance.

Common mistakes and how to fix them

• Lunging forward on the jab. Keep your head over your hips. If the target is far, step in with the punch.
• Staying twisted after the cross. Untwist and return the rear heel to a neutral position before the next move.
• Dropping the guard hand. Both hands travel back to your cheeks after every punch.
• Planting the lead foot flat. Keep the lead heel light so you stay ready to kick or move.

Drill: Jab and cross rounds

3 rounds of 60 seconds, with 30 seconds of rest. Safe to practise alone.

1. Slow jab and cross. Reset the stance after every pair.
2. Normal pace on the caller. Return to stance each time.
3. Add light movement between combinations. Stay balanced.

Combinations that use it

• 1-1: Jab, Jab
• 1-2: Jab, Cross
• 1-1-2: Jab, Jab, Cross
• in-1-2: Step in, Jab, Cross
• block-2: High block, Cross
• parry-2: Parry, Cross

Related techniques

• Step in
• High block
• Parry

Train it in the app

In Become Fighter this lesson comes with a short video, a timed drill with the coach calling the shots, and a quick quiz to check you've got it.

Coming soon to the App Store and Google Play.

More from Kickboxing base

• How to stand in a kickboxing stance
• How to throw a teep

← All Kickboxing lessons

Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.