How to do it
Lower your hips straight down on each duck rather than folding forward.
- 1
Stand with your feet shoulder-width apart and hands in a guard position.
- 2
Perform a 'duck' by quickly squatting down and bending at the knees.
- 3
As you come up, throw a side punch with one arm.
- 4
Duck down again and repeat the punch with the other arm.
- 5
Continue alternating punches with each duck for the desired number of repetitions.
Expert tip
Keep your punches controlled and precise, focusing on engaging your core and rotating your torso for power.
Common mistakes
- ✕Letting the knees collapse inward on the duck
- ✕Dropping the non-punching hand from guard
- ✕Snapping punches without full arm extension