Straight Punch

oec:straight-punch

A continuous striking drill throwing alternating straight punches from an athletic stance to build shoulder endurance, coordination, and rotational power.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Straight Punches, Air Punches, Shadow Boxing Punches, Jab-Cross Drill, punches

How to do it

Setup

Assume a balanced boxing stance with feet roughly shoulder-width apart, knees slightly flexed, and weight distributed on the balls of your feet.
Bring both hands up to cheek level in a defensive guard with elbows tucked closely against the ribcage.

Movement

Drive one fist straight out toward eye level along your midline, turning the fist so the palm faces downward at full reach.
Rotate your torso and pivot your hips slightly to channel power from the lower body through the punch.
Snap the extended fist straight back along the same path to your cheek guard.
Immediately extend the opposite arm, repeating the sequence in a fluid, rhythmic cadence.

Breathing

Exhale sharply through your nose or mouth on each punch and inhale continuously as the fist retracts.

Cues

Drive from the hips, not just the arms
Snap back to the chin
Keep a soft micro-bend at full extension
Elbows tight to the ribs

Common faults

Hyperextending the elbow at the end of each strike.: Stop just short of terminal joint lockout by keeping a micro-bend in the elbow.
Dropping the non-striking hand away from the face.: Keep the resting hand glued to your cheek in guard position while the other arm extends.
Flaring the elbows outward before extending the punch.: Drive the punch directly forward along the center line with elbows pointing down.

Safety

Warm up the shoulders, elbows, and wrists thoroughly before performing fast repetitions.
Do not lock the elbow joint aggressively into extension against empty air.

Muscles

Front deltoid prime mover
Triceps brachii prime mover
Serratus anterior prime mover
Pectoralis major synergist
Obliques synergist
Rectus abdominis stabilizer
Calves stabilizer

Joints

Elbow: Extension
Shoulder: Flexion, Horizontal adduction, Internal rotation
Shoulder blade: Protraction
Thoracic spine: Rotation
Forearm: Pronation

Details

Movement: Horizontal push, Rotation
Modality: Conditioning, Cardio, Calisthenics, Sport
Mechanics: compound
Force: push
Laterality: alternating
Kinetic chain: open
Level: beginner
Equipment: None
Record: Repetitions; or Duration
Load: none

Sources

wger: punches, by lh1701 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

straight-punch.json