The uppercut punch is an exercise derived from boxing. However, anyone can perform it. The uppercut punch is a calisthenics workout.
Therefore, you do not need any equipment to perform it. You’re just throwing punches in the air. Performing this exercise properly can guarantee you an effective cardio workout, fire up your metabolism and get your heart pumping. This exercise strengthens the entire body.
An uppercut punch may be mistaken for an upper-body move because the arms and shoulders are the prime movers in this exercise.
The power used in this move generates from the ground and you will use whole body weight. You can level up the workout by using light weights or resistance bands.
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Targeted Muscles: Deltoids, Biceps, Legs, Core
Required Equipment: No equipment
Exercise Type: Strength, Calisthenics
Exercise Mechanics: Compound
Difficulty Level: Beginner
This workout involves many varying coordinated movements. Therefore, start with little or no weight. Check on your form and add the weight gradually as you perfect your technique.
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- Assume a hip-width stance. Keep your hips and knees neutral so that you are in a relaxed and ready posture.
- Make fists in both hands and raise your arms such that your arms are parallel to your body at a height just above your chin.
- While you bring your body into a slow squat, swing your torso and bring down your right hand close to your chest such that you can make a powerful scoop with your arm under and up, towards your left side.
- Keep scooping and lifting as you swing your torso towards your left. Halt the movement when you get to a standing posture slightly towards your left.
- Mimic the movement towards your right side with your left arm. Since you are beginning in a position in which you rotate towards your left side, the movements will intensify gradually. Therefore, you will have to work extra to engage your torso and rotate it to the right.
- Ensure you switch your arms and move from your left to your right.
- To achieve maximum power, ensure you bend your knees, rotate your trunk, and scoop the punch from your waist.
- Ensure you maintain your posture on both sides. When your right side is active, keep your left arm bent and prepared to scoop and cut on the opposite side.
- Do not use weight until you have perfected your technique and you can execute with both the lower and upper body segments.
- When throwing a right uppercut punch, ensure your torso and hips are over your right foot. When throwing a left uppercut punch, ensure your torso and hips are over your left side. Note that even a slight lean can reduce your power.
MUSCLES WORKED BY THE UPPERCUT PUNCH
The primary muscles worked by the uppercut punch are the biceps (the muscles found in front of your upper arm) and the deltoid muscles (which give the shoulder its shape). The anterior delts are the most engaged.
The medial and posterior delts are also engaged to make the movement possible but to a lesser degree. The arm motion, however, is facilitated by an active lower body.
Due to this, the core and hamstrings must be engaged actively to execute the sequence effectively. When executed with the correct technique, the uppercut punch can also shape and strengthen the obliques and glutes, and quadriceps.
BENEFITS OF UPPERCUT PUNCH
CARDIO AND STRENGTH GAINS
Depending on the technique you use to execute this workout, you will gain hypertrophy and cardiovascular benefits.
When performed in a boxing manner with no weight, the uppercut is often performed at a fast pace in a series of movements. In this case, you are likely to achieve aerobic gains.
This move can incorporate an effective cardio workout and can also be used as an independent dynamic drill to elevate your heart rate without engaging the leg muscles.
This exercise works the core and strengthens it by engaging muscles such as the abs and glutes to scoop the punches effectively.
When throwing the uppercut punch upward using a strong halt point, the core muscles work to throw the uppercut and also stop it.
STRONG ARMS, BACK, AND SHOULDERS
The uppercut punch is an ultimate arm drill. You may not be using weights to perform this exercise, but your arms, shoulders, and back will get a proper workout.
ALTERNATIVES TO UPPERCUT PUNCH
LEAD HAND UPPERCUT
- Assume a shoulder-width stance while maintaining your lead hand at the chin level. Place your rear hand at your rib level and dip your hips slightly.
- Rotate your torso and hips to center your lead arm so that you can throw the punch effectively.
- Move your hips up while keeping your arms stationary. Ensure you raise your lead foot as well to aid the upward drive.
- Release the punch and quickly resume the initial ready position.
This workout targets the same musculature and will work them effectively with the correct technique.
MISTAKES TO AVOID WHEN PERFORMING THE UPPERCUT PUNCH
LIFTING THE ELBOW
Avoid lifting your elbow when throwing the uppercut punch. Ensure you only move your hand and not the elbow.
Maintain your elbow at a static position as you throw the punch to keep you more stable and give you leverage. This will make your uppercut more compact and powerful.
Also, avoid lifting your elbows out to your sides. Ensure the fist is facing you and your elbows are down for better power and leverage.
LIFTING YOUR HIPS
Don’t over visualize the ‘up’ in uppercut such that you raise your hips when throwing the punch. Keep your hips down.
This will improve your speed and power and allow you to throw quick follow-up punches. Make sure the only moving part is your arms and keep the rest of your body down.
Try your technique to gauge if you’re executing it correctly by throwing two punches in a row using the same hand. If you feel your body moving down with each punch, your technique is correct. When you feel your body moving up with each punch, you’re doing it wrong. Check on your technique and fix the mistake.
The uppercut punch is an effective calisthenics workout that aims to strengthen the delts, biceps, legs, and core. The lower body facilitates this exercise to a great degree.
The core and leg muscles work together to execute the motion sequence correctly.
When performed with the correct technique, the uppercut can train these muscles effectively. Uppercut punch has many notable fitness and health benefits such as cardio and strength benefits as well as hypertrophy gains.
Consistency is key with all workout routines. For optimum results, be consistent with this exercise. You can use it as a warm-up drill before commencing complex strength workouts.
If you have had shoulder or leg problems before, work with a certified fitness trainer before doing this exercise.
Ensure you nourish your body well and rest enough for effective muscle repair.
Try it out.