How to do it
Keep your chin tucked and eyes level through each punch cycle.
- 1
Sit on a padded stool with your feet flat on the floor and your knees bent.
- 2
Raise your fists to shoulder height, elbows bent.
- 3
Punch forward with one arm, rotating your torso as you extend.
- 4
Retract your arm and return to the starting position.
- 5
Alternate punches with each arm, maintaining a rhythmic pace.
- 6
Continue for the desired number of repetitions or time.
Expert tip
Rotate your torso with each punch to engage your core more effectively. Keep your movements controlled and avoid hyperextending your elbows.
Common mistakes
- ✕Rocking backward to generate punch momentum
- ✕Lifting the heels with each punch
- ✕Dropping the guard hand below the chin