Lesson 1 of 11 · 6 min
Your stance
After this lesson: Get into a balanced, protected boxing stance without thinking about it.
Lead handRear handDrag an animation to turn it · tap a cue to jump to it
Everything in boxing starts from the stance. Every punch is thrown from it, and after every punch or dodge you come back to it. A good stance keeps you balanced, protected and ready to move in any direction.
Orthodox or southpaw?
Right-handed? Stand orthodox: left foot and left hand forward. Left-handed? Stand southpaw: the mirror image, right foot and right hand forward. Your strong hand stays at the back, where it has room to build power.
Not sure? Stand with your feet together and have someone give you a gentle push from behind. The foot you step forward with is usually your lead foot.
Southpaws: tick “Southpaw” under any animation and every animation on the Academy flips to your side.
Build the stance step by step
Animation: red glove is the lead hand, blue glove is the rear hand.
Check your stance
- Feet about shoulder-width apart, lead foot forward: the heel of your lead foot roughly in line with the toes of your rear foot.
- Lead toes point at your opponent (or a little inward); rear foot turned out at about 45°.
- Knees soft, never locked. Weight split evenly between both feet, on the balls of the feet, rear heel slightly off the floor.
- Lead glove at eye level, a forearm's length in front of you. Rear glove resting on your cheek.
- Elbows down and in, covering your ribs.
- Chin tucked, looking up through your eyebrows at the opponent.
Train tracks, not a tightrope
Animation: red glove is the lead hand, blue glove is the rear hand.
Guard styles you'll see
Once the basic stance is second nature, fighters adapt their guard to their style. You'll see these on fight night. Learn the standard guard first: every coach starts there.
Animation: red glove is the lead hand, blue glove is the rear hand.
Animation: red glove is the lead hand, blue glove is the rear hand.
Animation: red glove is the lead hand, blue glove is the rear hand.
Chin down, always
Animation: red glove is the lead hand, blue glove is the rear hand.
Try it
Stance holds
- Get into your stance and hold it, relaxed, for the whole round.
- Every 10–15 seconds, shake out your arms and legs and get straight back into it.
- Check in a mirror: feet, knees, hands, elbows, chin.
3 rounds · 1 min work · 30 s rest. Clear some space and turn the sound on.
Get ready
0:10
Check it