< Back to Round

Hook (Orthodox)

1.7 jab (orth.).jpg


  • On returning from the Cross, rotate the lead hip and shift your weight onto the rear leg.
  • Rotate the front heel off the ground.
  • Release the lead hand from the chin, propelling the fist in an arc parallel to the ground until the torso is side-on.
  • The head remains facing forward with the chin down.
  • As the lead hand releases from the chin, exhale, rotating fist until knuckles are perpendicular to the ground.
  • Continue motion in an arc towards the rear shoulder, pulling the lead elbow down on return to the boxer’s guard.


Cautions and Modified Versions

The challenge is to transition from various stages of the Hook as smoothly as possible. The Lead Hook is arguably the most difficult punch to throw in boxing due to its high demands on coordination, balance, alignment and weight transfer and may require many hours of practice before performing with competence and confidence. See the standing position and the jab for cautions and modifications.

General and Boxing-specific Benefits

The Lead Hook is a challenging technique for many new participants but is also an opportunity to discover the similarities and differences between various boxing techniques. The core rotates on an axis throughout all boxing techniques and thus serves as a useful point of reference.

As with all other boxing techniques, the Hook is a set of specific, coordinated movements. Those new to boxing can use this pose as an opportunity to explore a fundamental boxing technique, not to mention a fundamental boxing combination. Boxers may use this as an opportunity to revisit a fundamental technique, refine their coordination, develop body-awareness and notice bad habits.

Anatomical Focus

Spine/Core: Hip flexors, obliques,  serratus anterior, pectoralis major

Upper limbs: Deltoids, triceps, extensor carpi radialis longus, extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, finger flexor muscles and wrist flexors

Lower limbs: Peroneus, calf, hamstrings, quadriceps, gluteus maximus/medius/minimus, tensor fasciae latae,

Study and Reflect

Perform the Hook and notice how you can use your core and lead foot to add power in your punch

  • How does your weight shift?
  • What are the similarities and differences between the Hook and the straight punches?
  • Try hooking from the Boxer’s Stance and then from the Cross. Why is it more difficult to Hook from the Boxer’s Stance? How would you solve this problem? 

Now try the Hook with a flat-footed stance and static core. How does this affect the punch?  


< Previous Pose

Next Pose >


If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.