One of my students, Sam, is a teenage girl with a great left hook. Although small, when she hits the punch-mitts (also known as focus pads) the whole gym hears it. She throws a great hook because she matches up with good mitt-holders who get the position of the mitt, the pressure and timing of the "catch" exactly right. The two partners work as a team, like dance partners.
Anyone can hold mitts like a Pro - even if you train at home. Whether you are a Trainer or just helping a friend, this article will help you give a much better workout for your partner or student - and keep yourself safe. Just follow this step by step guide to holding mitts like a Pro, for the left hook punch.
Step 1 - Get your basic punch mitt holding position right
Get into a boxer's stance. Face your partner, toe to toe. Stand side on with the mitts a little below shoulder height. Angle the punch mitts inwards slightly. Bring your elbows in close to your body. Bring the punch-mitts close together so you "peek-a-boo" through the punch-mitts. This is your base mitt-holding position.
Step 2 - Now, turn the left punch mitt inwards for the hook
Keep the elbows tucked in close to your body and turn the left mitt inwards to catch the hook. Remember to open the face of the mitt, so there is a clear target for them to hit. Make sure they can see the "dot" on the mitt.
Step 3 - No chicken wings! (Hold your elbows close to your body)
Many beginner mitt-holders have their arms out too wide. In my Boxing Trainers accreditation courses I call this "chicken wings." Keep your elbows tight and tidy, especially to catch for the hook. Not only is it safer for you, it creates a better target for your boxer.
Step 4 - Allow the Hook punch to roll off the mitt
The hook is awkward to catch, especially if your partner swings their punches wildly. Jordan is a Heavyweight Pro Boxer from New Zealand. He injured his shoulder (rotator cuff) by simply holding mitts for the hook, for a strong puncher, at an awkward angle. So make sure you don't take the full impact of the punch. Catch it, but then let it roll off the mitt - which takes some of the impact away from your shoulder.
Step 5 - Concentrate!
Make sure you focus on the punch at the exact moment it connects to the mitt. This allows you to "brace on impact," so your shoulder is protected from the impact of the hook punch - and it gives your partner a solid target to strike.
Step 6 - Give them technique tips
If you are teaching your partner, either as Trainer or informally, these teaching cues can help. Tell them to twist the foot so the toe points into the direction of the punch. You can say over the brick wall. This keeps the elbow high, roughly on the same plane as the fist. I often use eye of the tiger to keep my boxer's eyes straight, so they don't turn their head with the hook.
Step 7- Put it all together into Combos
Finally, once you've mastered catching the hook punch here are 3 simple Combinations you can teach.
L,R,LH (Left Jab, Right Cross, Left Hook)
L,R,LH,R (Left Jab, Right Cross, Left Hook, Right Cross)
L,L,R,LH (Double Jab, Right Cross, Left Hook)
May you get Fighting Fit!
Anyone can hold mitts like a Pro - even if you train at home. Whether you are a Trainer or just helping a friend, this article will help you give a much better workout for your partner or student - and keep yourself safe. Just follow this step by step guide to holding mitts like a Pro, for the left hook punch.
Step 1 - Get your basic punch mitt holding position right
Get into a boxer's stance. Face your partner, toe to toe. Stand side on with the mitts a little below shoulder height. Angle the punch mitts inwards slightly. Bring your elbows in close to your body. Bring the punch-mitts close together so you "peek-a-boo" through the punch-mitts. This is your base mitt-holding position.
Step 2 - Now, turn the left punch mitt inwards for the hook
Keep the elbows tucked in close to your body and turn the left mitt inwards to catch the hook. Remember to open the face of the mitt, so there is a clear target for them to hit. Make sure they can see the "dot" on the mitt.
Step 3 - No chicken wings! (Hold your elbows close to your body)
Many beginner mitt-holders have their arms out too wide. In my Boxing Trainers accreditation courses I call this "chicken wings." Keep your elbows tight and tidy, especially to catch for the hook. Not only is it safer for you, it creates a better target for your boxer.
Step 4 - Allow the Hook punch to roll off the mitt
The hook is awkward to catch, especially if your partner swings their punches wildly. Jordan is a Heavyweight Pro Boxer from New Zealand. He injured his shoulder (rotator cuff) by simply holding mitts for the hook, for a strong puncher, at an awkward angle. So make sure you don't take the full impact of the punch. Catch it, but then let it roll off the mitt - which takes some of the impact away from your shoulder.
Step 5 - Concentrate!
Make sure you focus on the punch at the exact moment it connects to the mitt. This allows you to "brace on impact," so your shoulder is protected from the impact of the hook punch - and it gives your partner a solid target to strike.
Step 6 - Give them technique tips
If you are teaching your partner, either as Trainer or informally, these teaching cues can help. Tell them to twist the foot so the toe points into the direction of the punch. You can say over the brick wall. This keeps the elbow high, roughly on the same plane as the fist. I often use eye of the tiger to keep my boxer's eyes straight, so they don't turn their head with the hook.
Step 7- Put it all together into Combos
Finally, once you've mastered catching the hook punch here are 3 simple Combinations you can teach.
L,R,LH (Left Jab, Right Cross, Left Hook)
L,R,LH,R (Left Jab, Right Cross, Left Hook, Right Cross)
L,L,R,LH (Double Jab, Right Cross, Left Hook)
May you get Fighting Fit!