Boxing Block

Boxing Block


This exercise involves using a boxing block, which is a foam or padded block, to practice blocking punches and strikes. The goal is to improve reaction time and defensive skills in boxing or other combat sports.

Muscle Group

Equipment Required

Boxing Block Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold the boxing block in front of your chest with both hands.
  3. Extend your right arm out in front of you, keeping your elbow slightly bent.
  4. Bring your arm back to your chest and then extend your left arm out in front of you.
  5. Continue alternating arms for the desired number of repetitions.

Boxing Block Form & Visual

Boxing Block

Boxing Block Benefits

  • Improves hand-eye coordination
  • Increases cardiovascular endurance
  • Builds upper body strength
  • Enhances overall body coordination and balance
  • Relieves stress and improves mental focus
  • Provides a full-body workout
  • Boosts self-confidence and self-esteem
  • Teaches self-defense skills

Boxing Block Muscles Worked

  • Deltoids
  • Triceps
  • Pectorals
  • Abdominals
  • Obliques
  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves

Boxing Block Variations & Alternatives

  • Boxing Block with Jab
  • Boxing Block with Cross
  • Boxing Block with Hook
  • Boxing Block with Uppercut
  • Boxing Block with Jab-Cross Combo
  • Boxing Block with Hook-Uppercut Combo
  • Boxing Block with Slip and Counter
  • Boxing Block with Bob and Weave
  • Boxing Block with Pivot and Counter