Learning to Kickbox is an effective full body workout that also teaches you how to defend yourself when you need to. Here, you will learn two of the basic kickboxing punches that are used when taking a Kickboxing Bag class; the Jab and the Cross.
For bag classes you will be using boxing gloves. These types of gloves come in different weights and styles from lace up to Velcro. The most popular weight is the 16 ounce, but you can find lighter weight gloves if you prefer a lighter weight.
Bag Jab Punch
The bag Jab is a straight forward punch that initiates from the hips and feet. For the purpose of this example you will be standing in the Fight or Orthodox Position. This position has the feet wider than hip width with your dominant foot slightly back so as to create a small angle in the direction that the body is facing. The Jab in this case will come from the non-dominant side exploding its force straight out into the bag. The force of this punch comes from the feet and hips as your body slightly rotates starting at the ball of the foot and sending the body’s momentum into the punch.
Bag Cross Punch
Again the feet will be in the Orthodox or Fight Position with the dominant foot positioned slightly back and out from the body. This provides better leverage as the body pivots to create momentum into the final punch. For this example we will be using the dominant hand. Starting with your back foot, pivot on the ball towards the bag, bringing with it the force from the momentum of your body as it rotates; once the force reaches your upper body you will bring your arm out remembering to keep your elbow tucked in, and rotate the fist so the knuckles face the ceiling just as you follow-through with punching the bag. It is the rotation of the body bringing this punch forward in full force from its neutral point that makes this a Cross Punch.
After each punch whether it is a Jab, Cross, or Uppercut you will always want to return to your original stance in preparation for the next punch in a bag class; or in a fight to protect your body and face from any in coming blows the opponent may attempt to land as you prepare to throw your next punch or kick.
Kickboxing and MMA have exploded in popularity over the past decade, making it one of the most sought after exercise classes next to Cycling and Yoga of today. Learning to Kickbox serves several purposes from simply getting into great physical and mental health, to learning how to protect yourself should the need arise; especially for women. So, no matter your reason, keep Kickboxing in mind the next time you are looking for a great complete body workout routine that does double or even triple duty.