What makes boxing training so difficult

Learning to box: 4 tips + 3 common beginner mistakes

Boxing seems very simple at first glance. Two people fight against each other until one of them can no longer. It's much more than that. It's a question of posture, technique and training. We'll show you how to learn boxing, what to watch out for and which mistakes to avoid.

Boxing is one Martial arts with a long history. Many well-known personalities such as Mohammed Ali and Klitschko come from the boxing sport. In boxing, two opponents fight against each other. Whoever was able to land more hits after a certain time (or if the opponent is knocked out) wins.

Boxing has become very widespread. From hobby boxers to amateur boxers to professional boxers, many people are enthusiastic about the sport. Tournaments are held regularly, and professional boxers can even take part World championships and attend the Olympics.

Weight classes in boxing

Boxers are divided into different weight classes so that opponents are as equal as possible in boxing. There are over ten different weight classes in boxing. Professional boxers with a body weight of over 90 kilograms box, for example, in the weight class of Heavyweights. Boxers, on the other hand, weigh around 70 to 73 kilograms Middleweights.

4 tips to get you started right

You shouldn't underestimate boxing. It's a full body workout and much more intense than it seems. That's why we have four tips for you on how to get started correctly.

Start in a boxing school

Start your training in a boxing school

The best way to take your first steps in boxing is in one Boxing school or in a boxing club. There you will learn all the basics with a trainer who can adapt to you and train you along a common thread. Such a trainer usually has years of boxing experience and is familiar with all aspects of martial arts. In a boxing school you will also get the theory explained, for example the rules of a competition and how to behave in the ring.

In a boxing club, you get all kinds of equipment available with which you can practice boxing in the best possible way. But the biggest advantage is that you are never alone. You can measure yourself against opponents in your experience class and simulate real battles. You will always become a partner Sparring find either another boxing student or your trainer.

Many try to teach themselves boxing at home and practice on a punching bag. In this way, however, beginners can acquire the wrong technique and incorporate small mistakes into their movements without noticing. A trainer can point this out to you right away so that you can do it right from the start the right technique learn.

Practice the correct boxing technique regularly

Outsiders often underestimate boxing and tick it off as “just striking until the opponent no longer stands”. It is much more than that. It requires a strong mentality to be one good stamina and learning a diverse technique.


In the basic posture, the boxer has a secure, but relaxed stance. During a competition, he must be able to move quickly at all times. That's why the basic position in boxing allows maximum mobility with a good defense. Generally you stand when boxing very compact and defensive for most of the match. An attack always passes very quickly. After that, you immediately fall back into the defensive stance.

Your feet are about shoulder width apart, but not parallel to each other. Your strong foot is a little further back, your weak foot a little further forward. Your weak hand is the leading hand, your strong hand is the striking hand. So if you are right handed, your left hand is your lead hand.

When you stand correctly, you raise your fists. You hold them at the level of your chin and nose, the backs of your hands pointing outwards. You always make yourself a little small when boxing and never stand stretched out. Lower your head a little and focus your gaze on the opponent's chest. Professional boxers rarely look their opponents in the eye, as the opponent's muscle movements already reveal his next step. Keep your elbows close to your body to protect your ribs.

Finding out strong side
There is an easy way to find out who your strength is. Stand loosely and close your eyes. Now let a friend push you forward. The foot that you use to support yourself is your strong foot.


Different movements allow different offensive forms

The boxer almost never stops during a match. You move with different gaits, each supporting a different offensive form.


In the pass walk, one foot is set forward with a quick stroke at the same time. You put on Speed ​​instead of strength. Passing is good for a “jab” (see below) with your leading hand to put pressure on your opponent.

Diagonal step

The diagonal stride is less agile than the pass walk, but the movement leads to an essential stronger blow. From a parallel, compact stance, you put your weak foot forward and strike with your hitting hand - if you are right-handed, you put your left foot forward and strike with your right fist. Because of the opposite direction of the leg and arm, the whole body is carried along with the blow and the blow comes from the hip. There is a lot of momentum in the movement. You can also do the diagonal step several times in a row. The side is changed every time.

Striking technique

In boxing, there are different punching techniques that differ in their speed, strength and execution. It is always important that you continue to protect your face with one hand in order to prevent a possible counterattack by your opponent. So if you hit with the right, your left hand should still be protecting your nose and mouth on its side. The forehead does not need to be protected as the skull bone is very hard and therefore the forehead is not aimed at when boxing.

When it comes to defensive action, many boxers orientate themselves to the Meeting of shoulder and upper arm. So, for a quick, full-range punch, the upper arm should touch your face. In this way, the arm protects the half of the face.


The jab is done with the leading hand and is the most used punch in boxing. Many used it defensively to build distance to the advancing opponent. The jab is done through an extended arm. This means that you don't swing your arm, but jerk it forward. This takes a lot of practice, especially for beginners as you are probably used to swinging your arm as you strike.

The jab is fast and precise. The hand “shoots” out while the arm is turned inwards. The back of the hand points upwards with an outstretched arm. To increase the punch, you can also rotate your hips.

Cross punch

There are different punching techniques in boxing

The cross punch is a straight, upward punch in which the power comes from the shoulder. It is mainly carried out with the batting hand and is intended to provide cover for the opponent "cross over”(Cross). To do this, you shift your weight onto your weak leg and push yourself towards your opponent with your strong foot. Since you are going as far forward as possible on this stroke, you should be careful to protect yourself with your other arm. The elbow stays close to the body to protect the ribs.


The catch is one very strong blowthat leaves part of your cover open because of the effort. It is performed with the punch hand and takes the power from the center of the body. You should only do it if the enemy drops cover and you think you can get them.

The technique is called the "hook" because you lift your elbow sideways and bend it at 90 degrees. You gain momentum by turning your upper body as you strike.


The uppercut will too Uppercut or called chin hook. With this blow, boxers often try to knock out their opponents. to put. The uppercut is performed from below and aimed at the opponent's chin. You don't have a particularly long range and should only perform it if you are close enough in front of your opponent.

The strong arm is guided close to the body, while it remains at a 90 degree angle. The weight is shifted to your strong leg, the leading hand remains in front of your face. With a lot of force, your hitting hand shoots from the bottom up through the cover of your opponent.


The overcut is the Down hookwhere the blow comes from above. You will probably only rarely be able to use this blow and only then if your opponent neglects his cover and you can hit them “over” them. In doing so, you shift your weight on your weak foot and raise your beating hand to the level of your ears. The strength comes from the shoulder.


The prerequisite for a successful evasive move is attention. Always keep an eye on your opponent and keep the basic position. Fists in front of the cheeks, elbows close to the body, loosely standing with legs slightly bent. Many boxers “prance” while fighting with the pace and keep moving a lot. This enables flowing movements to the opponent and back from the opponent. When the opponent attacks, they then “hop” out of their striking range.

When evading, don't make excessive movements, just as far as necessary. A perfect evasive movement gives you a good counter opportunity. Short and fast movements also help you to keep your balance better.

If your opponent takes a long blow like a hook, you can try to get under the blow duck. This gives you a really good opportunity to counterattack, but it is also very difficult to execute in time.

Use the correct equipment

You don't need a lot of boxing equipment, the individual items are very important for this.

Boxing gloves

Boxing gloves are part of every boxer's repertoire.

Classic boxing gloves protect hand and wrist of the boxer with a upholstery in front of the fist. As a result, they are relatively large. The padding reduces the force of the impact and protects the boxer's hand. There are different types of boxing gloves, the most famous of which are competition gloves. But there are also boxing gloves for sandbag training and sparring gloves for general training. The different types have different upholstery.

Boxing gloves are also differentiated by the number of ounces (weight measure). The more ounces a glove has, the heavier it is. The heavier the glove, the slower the blows and the lower the risk of injury.

As a beginner you can get the boxing gloves in the boxing school or in the boxing club borrow. If you want to buy your own, you should seek advice from an expert, such as your trainer.


Bandages are placed on the hands and provide additional Stability for the wrist. They reduce the risk of injury from twisting ankles and protect the ankles in the event of a blow. They also absorb sweat, which then does not get into the padding of the boxing gloves.


As a beginner, you can wear normal sports shoes for boxing. You just have to feel comfortable in it and have a good grip. They mustn't restrict your movement. Advanced boxers therefore wear boxing shoes that offer a perfect hold and promote mobility. They also stabilize the foot when moving sideways.


Boxers always wear a face mask when competing. This protects the jaw and teeth from injuries from hits in the face. A slap on the cheek can be very painful. Therefore, you should wear a face mask when sparring and in any case at competitions.

Train properly

You can also train individual muscle groups for boxing

Boxing is a Full body workout. Many underestimate the exertion of sport. As a boxer, you need a lot of stamina, strong core muscles and strong legs. “The punch begins with the legs” is a common saying in boxing. This is why many boxers train their legs to maintain a stable posture for as long as possible during a fight. Regular jogging, for example, is a good way to train the leg muscles and endurance. As a full body workout, boxing generally makes you very fit. In order to do better yourself in boxing, you can also train your muscle groups in a targeted manner. Your trainer at the boxing school can help you with this, or you can use a training plan for boxers to train in the gym. You can find out how to deal with sore muscles here.

With muscle training, however, you shouldn't do that Flexibility and agility forget the ones you need for boxing. Technique and agility often determine the outcome of a competition. The strongest arm in the world won't do you much if your opponent can just dodge your blow.

3 typical beginner mistakes in boxing

Boxing is more versatilethan many beginners suspect. There are many important things to consider. Beginners often underestimate boxing and therefore make mistakes.

Losing your posture while boxing

The basic posture in boxing is very important. Beginners often lose the at the beginning balance when striking and find it difficult to regain their posture. In doing so, they often make these mistakes:

  1. You get momentum in the jab. You have to get used to the principle of a quick stroke without a swing. Many people automatically gain momentum without even realizing it. Gaining momentum makes the stroke slow and predictable, however.
  2. You “row” down when you strike. The stroke is not straight, but drops off a little. In order to assume the basic posture, the arm must then be pulled up again. You have to hitting straight ahead practice and get used to "extending" your arms and then quickly returning to your basic position. You can practice that well in front of the mirror.
  3. You move your elbows too far away from your body and do not protect your ribs properly.
  4. You lean your body too far forward when striking instead of the Keep your back straight.

Wrong reaction to a hit

Taking a hit from your opponent is not a nice thing, especially if you don't prepare for it. If your opponent is about to hit, you can get ready for it.

  1. Keeping your mouth closed, bite your mouthguard, and pull your tongue back.
  2. Tighten your abs to protect your internal organs.
  3. Exhale suddenly from your nose.
  4. When hit, your eyes close briefly. However, open them again as soon as possible to see the opponent's next move.

Too much focus on headshots

A well-placed hit on the head can quickly lead to a knockout. to lead. Because of this, many beginners only aim for the head instead of theirs To vary strokes. A hit in the face is often difficult if the opponent is defending himself. That's why professionals alternate their strokes and also aim at the upper body of the opponent, not just the head. After a long match, the opponent gets tired and drops his cover. A hit in the face is then more likely.

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