Boxing Right Left Hook

Muscles worked

Setup

1. Stand in a standard boxing stance with your non-dominant foot forward and feet shoulder-width apart.
2. Keep your knees slightly bent and weight on the balls of your feet.
3. Raise your fists to chin height, elbows tucked in to protect your ribs.
4. Align your shoulders so your lead shoulder is slightly forward.

How to do it

1. Pivot on the ball of your rear foot, rotating your hip and torso forward while swinging your right arm in a horizontal arc.
2. Exhale sharply as the right hook reaches the center line, keeping your elbow bent at 90 degrees and forearm parallel to the floor.
3. Immediately retract the right hand to your chin and pivot on your lead foot to throw the left hook using the same rotational mechanics.
4. Maintain a snappy 1-2 tempo, inhaling as you reset to your starting guard position.

Form checklist

• Pivot your feet and hips fully to generate power from the ground, not just the shoulders.
• Keep the non-punching hand glued to your jaw for protection at all times.
• Ensure your elbow is aligned behind your fist at the point of impact to protect the joint.
• Avoid over-rotating; stop the punch at the center line of your body.

Pro tips

• Imagine 'squashing a bug' with the ball of your foot to ensure maximum hip engagement and oblique activation.
• Keep your core braced throughout the rotation to transfer energy efficiently from your legs to your fists.

Make it harder

• Add a squat or 'roll' between the right and left hooks to increase leg demand and simulate defensive movement.
• Hold light 1-2lb dumbbells to increase the metabolic demand and shoulder endurance.

Frequently asked

What muscles does the boxing right left hook work?

The boxing right left hook primarily targets the biceps, deltoids, obliques, pectorals, and serratus anterior, and also works the abs, forearms, rhomboids, and triceps as secondary muscles.

What equipment do you need for the boxing right left hook?

The boxing right left hook requires no equipment — just your body weight.

Is the boxing right left hook good for beginners?

The boxing right left hook is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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