JAB
The jab is the most fundamental punch in Muay Thai. Using your lead/left fist, it is a straight strike forwards. A jab can be used to keep or gauge distance to a partner, heavy bag, or pads. The jab also helps set up combinations, to stop/stun an opponent from striking you, and creating distance.
How to Throw a Jab
Step One:
Start in your stance, keeping your fists lightly clenched.
Step Two:
Next, Start to fully extend your lead arm, while aiming at a target in front of you to hit with your fist.
Tip: If on a heavy bag or shadow boxing aim for a target in front of you, preferably around eye level.
Tip: If you are hitting pads, aim for the opposite hand (Left hand will hit the partners left pad).
Step Three:
As you extend your lead arm, rotate your wrist clockwise (to the right) – until the knuckles are parallel to the floor.
Tip: Keep feet planted, keep chin down, keep shoulders relaxed, keep right hand in the same position.
Step Four:
Once you reach the full extension, return to the original stance position – your left fist above the eyebrow and elbows tucked in.
Tip: To increase power, take a short step forwards with your left foot (only the lead foot, keep the rear foot planted).
CROSS
The cross is another fundamental punch in Muay Thai. Using your rear/right fist – it is a straight strike forwards. The rear cross (or right cross) has much more power than the jab. The cross uses the power generated from your whole body as you throw the punch.
How to Throw a Cross
Step One:
Start in your stance, keeping your fists lightly clenched.
Step Two:
Next, start to fully extend your rear arm, while aiming at a target in front of you to hit with your fist.
Tip: If on a heavy bag or shadow boxing aim for a target in front of you, preferably around eye level.
Tip: If you are hitting pads, aim for the opposite hand (Right hand will hit the partners’ right pad).
Step Three:
As you extend your rear/right arm, rotate your wrist counter clockwise (to the left) – until the knuckles are parallel to the floor.
Tip: Keep feet planted, keep chin down, keep shoulders relaxed, keep right hand in the same position.
Also - As you extend your rear/right arm, pivot your rear/right foot about 45 degrees counter clockwise (to the left).
Tip: As you rotate your right foot, you will notice your hips are rotating as well – this is when you will feel how your whole body moves with your cross.
Step Four:
Once you reach the full extension, return to the original stance position – your right fist at the eyebrow level and elbows tucked in.
Tip: To increase power, jerk the hip and squeeze your abs hard - and at the moment of impact make sure to pivot your right foot harder.
HOOK - the lead hook
A leead hook is - using your lead/left fist – your lead/left arm is 90 degrees, parallel to the floor – a punch will be sideways into the target. The hook uses the power generated from your body’s rotation as you throw the punch.
How to Throw a Lead Hook
Step One:
Start in your stance, keeping your fists lightly clenched.
Step Two:
Next, start by rotating your left foot about 45 degrees clockwise (to your right).
Tip: If on a heavy bag boxing aim for a target on the side of the bag, preferably around eye level.
Tip: If you are hitting pads, aim for the opposite hand (left hand will hit the partners’ left pad). The partner should hold the pad side ways to catch your punch.
At the same time,
-
Start bending your elbow out to a 90 degree bend.
-
Raise the elbow to the same height as your shoulder.
-
At this point, your arm should be parallel to the ground.
-
Your wrists should be parallel to the floor (or parallel to your body, either is proper)
Tip: Tighten your abs and follow with your hip.
Step Three:
The rotation of your lead/left foot and the movement of the body and arm is all in one motion. This motion is how you throw a left hook.
Tip: Keep feet planted, keep chin down, keep shoulders relaxed, keep right hand in the same position.
Tip: If on a heavy bag boxing aim for a target on the left side of the bag, preferably around eye level.
Tip: If you are hitting pads, aim for the opposite hand (left hand will hit the partners’ left pad). The partner should hold the pad side ways to catch your punch.
Tip: To increase power, jerk the hip and squeeze your abs hard! And at the moment of impact make sure to pivot your left foot harder.
Step Four:
Once you reach the full extension, return to the original stance position – your lead fist at the eyebrow level and elbows tucked in.
HOOK - the rear hook
A right hook is - using your rear/right fist – your rear/right arm is 90 degrees, parallel to the floor – a punch sideways into the target. The hook uses the power generated from your body’s rotation as you throw the punch.
How to Throw a Rear Hook
Step One:
Start in your stance, keeping your fists lightly clenched.
Step Two:
Next, start by rotating your right foot about 45 degrees counter-clockwise (to your left).
Tip: If on a heavy bag boxing aim for a target on the right side of the bag, preferably around eye level.
Tip: If you are hitting pads, aim for the opposite hand (right hand will hit the partners’ right pad). The partner should hold the pad side ways to catch your punch.
At the same time,
-
Start bending your elbow out to a 90 degree bend.
-
Raise the elbow to the same height as your shoulder.
-
At this point, your arm should be parallel to the ground.
-
Your wrists should be parallel to the floor (or parallel to your body, either is proper)
Tip: Tighten your abs and follow with your hip.
Step Three:
The rotation of your rear/right foot and the movement of the body and arm is all in one motion. This motion is how you throw a left hook.
Tip: To increase power, jerk the hip and squeeze your abs hard! And at the moment of impact make sure to pivot your left foot harder.
Step Four:
Once you reach the full extension, return to the original stance position – your rear/right fist at the eyebrow level and elbows tucked in.
MUAY THAI SCHOOL
PUNCHES
MUAY THAI SCHOOL
PUNCHES
MUAY THAI SCHOOL
PUNCHES
MUAY THAI SCHOOL
PUNCHES
PUNCHES
Punches are can be pretty impressive - with proper technique and form, you can have clean and powerful punches. It is pretty important to get the technique right before trying to throw maximum power or speed behind the punch. The main punches in Muay thai are (1) the jab, (2) cross, (3) hook, and (4) uppercut.
MUAY THAI SCHOOL
PUNCHES
P U N C H E S
MUAY THAI SCHOOL
PUNCHES
Uppercut - the lead uppercut
Using your lead/left fist – your arm is 90 degrees, perpendicular to the floor – a strike upwards into the target (picture a person – hit the chin).
How to Throw a Lead Uppercut
Step One:
Start in your stance, keeping your fists lightly clenched.
Tip: If on a heavy bag boxing aim for a target on the front of the bag, preferably around chest level.
Tip: If you are hitting pads, aim for the opposite hand (left hand will hit the partners’ left pad). The partner should hold the pad downwards to catch your punch.
Step Two:
Next, start by bending your legs at the knees slightly.
At the same time, rotate your shoulders about 15 degrees counter-clockwise (left).
Step Three:
While you are in an upward movement - start bending your elbow out to a 90 degree bend.
Tip: Keep your wrists facing you.
At the same time,
-
Rotate your shoulders back and then 15 degrees clockwise (right).
-
Pivot your lead/left foot about 15 degrees clockwise (right).
Tip: To increase power, jerk the hip and squeeze your abs hard. And at the moment of impact make sure to pivot your left foot harder.
Step Four:
Once you reach the full extension, return to the original stance position – your lead/left fist above the eyebrow level and elbows tucked in.
Tip: Focus on driving power from your legs and through your body.
MUAY THAI SCHOOL
PUNCHES
Uppercut - the rear uppercut
Using your rear/right fist – your arm is 90 degrees, perpendicular to the floor – a strike upwards into the target (picture a person – hit his chin).
How to Throw a Rear Uppercut
Step One:
Start in your stance, keeping your fists lightly clenched.
Tip: If on a heavy bag boxing aim for a target on the front of the bag, preferably around chest level.
Tip: If you are hitting pads, aim for the opposite hand (right hand will hit the partners’ right pad). The partner should hold the pad downwards to catch your punch.
Step Two:
Next, start by bending your legs at the knees slightly.
At the same time, rotate your shoulders about 15 degrees clockwise (right).
Step Three:
While you are in an upward movement - start bending your elbow out to a 90 degree bend.
Tip: Keep your wrists facing you.
At the same time,
-
Rotate your shoulders back and then 15 degrees clockwise (left).
-
Pivot your rear/right foot about 15 degrees clockwise (left).
Tip: To increase power, angle your left foot 45 degrees away from the target.
Tip: Squeeze your abs hard, and push up explosively!
Step Four:
Once you reach the full extension, return to the original stance position – your rear/right fist at the eyebrow level and elbows tucked in.