How to Make Uppercut in Boxing
Related Terms: Upper Cut
Aims: Biceps, Shoulders, Abdomens, Quadriceps, Glutes
Required Materials: None (Optional Dumbbells, Cables, Piercing Bag)
Level: Beginner
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The uppercut is a traditional boxing exercise that can be included in cardiovascular training (such as the HIIT gym) or aerobic-style boxing classes. Movement can also be included in strength training when using ropes or dumbbells. The uppercut can be done alone or with a partner.
Benefits
There are many benefits to exercise because the movement focuses on upper body movement but also involves a full body. This first-degree movement requires coordination but involves minimal risk. This work involves arm repetition and can be done with partners to add both mental and physical challenges.
Muscles
When doing the uppercut the main open muscles include the front biceps of the upper arm and the deltoid muscles that support the shoulder. The anterior deltoid (front of the shoulder) is more active, although the middle (posterior) and posterior (posterior) deltoid are also involved in supporting the movement.
The movement of the arm, however, is supported by an active lower body. For this reason, your main muscles and the major muscles in your legs should also be involved in order to use it properly. When done properly, the uppercut can also help to strengthen and shape the abdominal muscles (especially the oblique) and legs (especially the gluteus maximus and quadriceps or in front of the thighs).
Cardio Benefits and Strength
Depending on how you perform the uppercut, you may experience strength or heart benefits or both.
When used in weightless boxing exercises, the uppercut is usually included in a series of instantaneous movements. In this case, you may be experiencing some aerobic benefits. However, if the fist tracking is done with a sparring partner or piercing bag, you are likely to get some strength benefits as well because you are making resistance movements.
If you do uppercut solo resistance — using dumbbells or strings — you will gain strength and muscle. When the weight is increased, the movement is not done fast enough or long enough to reap the great benefits of cardio.
The uppercut is a boxing style that anyone can finish with or without resistance. If you add weight to work, you are more likely to build strength with an uppercut. When completed as part of a boxing exercise, you will experience the cardiovascular benefits and (some) strength.
Step by Step Instructions
Since the uppercut involves a variety of movements, it is best to try to move without the slightest weight at first. Work in front of a mirror to check your form. Once you know the mechanics well, add a little weight.
Stand with feet apart at hip-distance. Knees and hips should be straight but soft so that you can stand in a relaxed yet “correct” position.
Make fists with both hands and raise your arms so that the hands are facing your body at the height of the chin. The elbows are curved to a 90 degree angle and the shoulder width apart.
As you slowly lower yourself to the squat area, rotate your body and lower your right hand up and down the chest so that you can lick forcefully (or "cut") your arm up and down and to the left.
Keep bending and lifting as you rotate your body to the left. Stop when you come to a standing position slightly to the left, with the fist still on the chin.
Repeat the movement to the right with the left arm. Because you start at the point where you rotate to the left, the movement will be greater and you will need to use more energy to engage the body and turn it to the right.
Continue to repeat, rotate arms and rotate left and right.
If you make a movement without weight, with a sparring partner, or in front of a piercing bag, you will once again follow suit. Be prepared for shortness of breath and sweating.
If you do the work with weights, you will make a gradual movement. Use lightweight (3-5 pounds) to start and grow as you are more comfortable with movement.
Common Mistakes
The most common mistakes you can make when reading aloud often involve your posture and posture.
Starting to Stand and Stand
Because this is primarily an arm movement, it is easy to forget the importance of your lower body posture.
In order to properly rotate and engage the abdomen, you should start this movement by sitting on a simple squat. This not only gives you the energy to lower and lower the active arm but also gives your buttocks the needed movement to rotate sideways.
Very flexible arms
Not at all when your arms are straight in the uppercut. Therefore, even if you raise your arm to gain strength as you rotate, you will never fully stretch your elbow. Both arms should always be bent at an angle of 90 degrees throughout the work.
Relaxing Resting Arm
Because there is so much organized movement on one side of your body, it is easy to forget what is happening on the inactive side of your body. But it is important to maintain your posture on both sides in order to get an effective uppercut.
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When the right side is working, the left arm is always bent and ready to bend and cut on the other side.
The uppercut includes several joint movements on both sides of the body. When one side works, the other side stays in the "prepared" position. Learn to slow down before adding speed or weight.
Transformation and Diversity
Need a Conversion?
Beginners should try this slow movement without weight at first. Working with a boxing coach is a great way to learn movement. Or do some exercise in the gymnasium where you can see how others put you in the gym. As you relax in full sequence, add speed and (if you like) resistance.