Cardio exercise
Shadow BoxingHow to do it, with form in numbers
- Main muscles
- Cardio, Front delts
- Also works
- Abs
- Equipment
- Bodyweight
- Level
- Beginner
How to do it
How do you do the Shadow Boxing?
- Stand with your left foot forward, right foot back and knees soft.
- Raise your fists to your chin and tuck your elbows in.
- Punch your left fist straight out at shoulder height and pull it straight back.
- Turn your hips and punch your right fist straight out, pivoting the back foot, then return to guard.
Cues
- Hands back to your chin.
- Turn your hips on the cross.
- Stay light on your feet.
Common mistakes
- Dropping your other hand: keep it at your chin while you punch.
- Locking your elbows: stop just short of straight and snap back.
- Standing flat and square: keep the staggered stance and bounce lightly.
Form in detail
What does good form look like?
The version in our demo
Right-handed (orthodox) staggered stance throwing a jab–cross combination, back to guard, with light bounce on the balls of the feet. Jab and cross are the two punches every beginner routine starts with; hooks and uppercuts are later additions and are not shown.
Starting position
Staggered stance, left foot forward, right foot back. Front toes point roughly forward (12 to 1 o'clock), back toes turned out (2 to 3 o'clock), back heel slightly raised. Knees softly bent, weight evenly between the feet. Fists up in front of the chin, elbows bent and tucked close to the ribs, chin slightly down.
The movement
Jab: the left fist shoots straight out at shoulder height, turning palm-down as the arm extends, then snaps straight back to the chin; the right fist stays at the chin. Cross: push off the back foot, pivot the back heel outwards and turn the hips and shoulders towards the front while the right fist drives straight out at shoulder height, palm-down; the left fist returns to guard. Snap the right fist back and turn back square to the stance. Between combinations the feet bounce lightly on the balls.
Breathing
Short, sharp breath out with each punch; breathe in between combinations.
Tempo
0.3 s jab out, 0.3 s back, 0.35 s cross out, 0.35 s back, 0.7 s bounce in guard (2 s).
Form in numbers
What are the angles and distances?
- Knees bent about 15–20°; trunk upright with a slight forward tilt (about 5–10°).
- Punch: arm extends to about 5–10° short of straight, fist at shoulder height, shoulder flexion about 90°; the punching shoulder rises to cover the chin.
- Cross: hips and shoulders rotate about 45° towards the front; back heel turns out about 45°.
- Bounce: heels lift 2–3 cm; feet keep their stance width.
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Shadow Boxing is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
