Boxing basics with former US National Boxing Team Member Tommy Duquette

Jab-jab-uppercut: learn the basics of boxing with FightCamp co-founder Tommy Duquette

Learn the basics of boxing with FightCamp co-founder Tommy Duquette
(Image credit: FightCamp)

Admittedly, the lockdown helped popularising home boxing workouts but their popularity is here to stay even as the world is slowly re-emerging from the pandemic. Considering the benefits of boxing, no wonder so many people are turning to this sport to improve their health: you can improve cardio levels and get strong all the while releasing insane amounts of stress just by punching bags repeatedly. Nice!

In case you're new to sparring workouts, we teamed up with former US National Boxing Team Member Tommy Duquette to teach you the basics of boxing. Tommy is the co-founder of FightCamp, a connected at-home boxing platform endorsed by world-class ex-boxers such as the phenomenal Mike Tyson

Although it's not impossible to perform these exercises without a punch bag and a pair of boxing gloves, acquiring these might help you put in the right mindset and motivate you to start exercising. Check out T3's dedicated best punch bag and best boxing gloves guides for more info.

To put your newly acquired boxing skills to good use, have a look at some of the best boxing workouts on T3, such as this 12-minute boxing full body workout or the jump rope full body workout, both created in collaboration with FightCamp. The jump rope workout can burn 150 calories in just 10 minutes, perfect for boosting metabolism and losing weight.

Speaking of losing weight: here is the best boxing workout for weight loss and you can read even more tips about how to get better at boxing with these boxing workout tips from ex-heavyweight boxer Ed Latimore.

What is the correct boxing stance?

Always lead with the shoulder opposite of dominant hand, so right-handed boxers should position their left shoulder toward the target and vice-versa. Your feet should be positioned shoulder width apart and positioned at a 45 degree angle towards your intended target. Keep your knees and hips bent slightly.

Make sure your elbows don't flare out and place them close to your sides as well as using your forearms to shield the chest. Keep the glove at shoulder height and position the right glove underneath the chin with the wrist turned inwards.

And this is just how you stand. Who said that boxing wasn't a nuanced sport? No one? That's right.

What are the basic boxing punches?

There are four main punches that build the foundation of boxing – they include the following:

basics of boxing: person throwing a punch in a boxing ring

(Image credit: Getty Images)

The Jab

A quick punch that is used by the forward moving arm. Right handed boxers use the left arm to jab and vice versa. Jabs are great to 'test the waters' and to land a couple of quick punches on unprotected areas on the opponent. 

basics of boxing: person punching a bag in the gym

(Image credit: Getty Images)

The Cross

A straight punch thrown by the rear arm. Right handed boxers use their right arm and vice versa. You can land a much heavier blow using the cross but it takes longer to set it up and leaves you more vulnerable on the side.

basics of boxing: person punching a bag in a ring in a boxing gym

(Image credit: Getty Images)

The Hook

A short side punch landed at a 90 degree angle. These types of punches can be thrown with either arm. The hook can get behind the enemy lines even if the defences are up. Another benefit of the hook is that it can be scaled up: a smaller rotation will land a less powerful blow but if you really place your weight behind the punch, it can be devastating.

basics of boxing: person laying a punch on a stack of suspended car tyres

(Image credit: Getty Images)

The Uppercut

A short upward punch thrown to the body with either arm. Everyone's favourite type of punch until you are on the receiving end of it. Should it placed right, an uppercut can end a boxing match quite abruptly.

Boxing workout exercise movement explanation (Non-traditional workouts)

Not everyone wants to try their luck in a boxing ring (and get punched in the face). Some people just want to enjoy a good boxing workout, which is exactly what the good people of FightCamp can provide. Here are some techniques you should try:

Boxer Bounce

Alternate weight from your back leg to your front leg in a swift jumping motion, keeping your feet low to the ground and your hands covering your face.

Power 180’s

Step 1: Start in a square, semi-squatted position and explode off your feet, using your core to turn your body 180 degrees to the left.

Step 2: Then right when you land, immediately explode back to your starting position.

Step 3: Throw a Lead Hook and a Rear Hook, rotating your through your hips and keeping your core tight with each punch.

Step 4: Alternate by rotating to the opposite side with each successive rep

Push Up + Jab - Cross

Do a full push up and then alternate punching with your left and right arm, careful not to let your hips sway too far to one side.

Have you tried our celebrity workouts yet?

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.