The uppercut is a rising punch thrown from a slightly lowered position, driven upward by the legs and hips and finished with a tight arm. It is used at close range and trains the shoulders, arms, core and legs together. The power comes from a small dip and a drive from the ground.
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4
Sets
20
Reps
Bodyweight
Equipment
8.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Arms, Shoulders
📋 How To Perform Kickboxing — Uppercut
1
Stand in your fighting stance, guard up, knees slightly bent.
2
Drop your hips slightly, then drive upward, rotating your hip and shoulder.
3
Punch upward in a vertical arc, striking with your knuckles.
4
Return to guard immediately after the strike.
5
Keep your other hand up to protect your face throughout.
💡 Benefits of Kickboxing — Uppercut
Builds explosive power from the legs through the core into the hand, improves shoulder and arm endurance and rounds out a full set of punches. It is especially useful in combinations at close range and challenges balance and timing.
📈 Sets, Reps & Programming
Do 3 to 4 rounds of 2 minutes, throwing alternating rear and lead uppercuts in a slow, controlled rhythm first. Add speed gradually and combine with the jab and cross. Rest 60 seconds between rounds.
⚠️ Common Mistakes to Avoid
Winding the arm far back before the punch
Standing upright with no dip, so the power is lost
Leaning back while throwing
Opening the hand and dropping the elbow
✅ Pro Tips
Bend the knees slightly, then drive up through the legs and hips as the fist rises
Keep the punch short and tight, palm facing you
Return to guard after each punch
🛡️ Safety Notes
Avoid over-extending the shoulder upward, and wrap the hands before hitting a bag. Stop if you feel pain in the shoulder, elbow or lower back.
🔁 Progressions & Regressions
Make it harderadd a bag or build a combination such as jab, cross, uppercut.
Make it easierslow shadow uppercuts with a small dip.
