Boxing Instruction/Punching


Do you teach to punch with 1st 2 knuckles or last 3.
I have my guys aim with middle knuckle as punches you turn over tend to land with last 3 as opposed to 1st 2 for those you don't turn over, like vertical punch(rare), wide left hooks and uppercuts.

Thanks in advance.


Hi Ken,
Great question!
I definitely teach boxers to punch with first 2 knuckles. Most have a hard time turning over their punches so I will demonstrate the turn over with my fist twisted slightly inward; beyond where it should be positioned. When teaching a novice boxer, you must over accentuate all movements in order for their body mechanics to adjust properly. When hitting the punching bag it really helps boxers stay away from injuring their knuckles since there is far more stability throughout the entire fist and arm when hitting with the first 2 knuckles. As for the hook when punching the bag, the palm should face the boxer with the thumb part of the fist facing the ceiling. This is so important! I have witnessed many wrist injuries when the hook is thrown the same way on the bag as when shadow boxing (palm facing the floor). The punching bag is unpredictable for a novice boxer since they tend to push(move) the bag around.
Hopefully this answers your question. Keep punching!

Boxing Instruction

All Answers

Answers by Expert:

Ask Experts


cary williams-nunez


I can answer any and all questions about the sport of boxing as well as fitness.


Cary Williams-Nunez co-founded PRIME TIME BOXING, INC. in 1998 Cary has been featured on NBC, CBS, ABC and FOX as well as in national publications such as Shape, Energy, Fitness, Entrepreneur, Inc., FHM, USA Today and The New York Times. Cary has even graced the cover of Muscle & Fitness HERS. Cary currently contributes to SHEKNOW.COM, EHOW.COM AND LIVESTRONG.COM, was a fitness columnist for the Sacramento Bee and has been a guest on many radio shows and television news shows as a boxing and fitness expert. Cary has appeared on the popular NBC reality show, Fear Factor, for fitness segments on Better TV and recently shot boxing fitness segments for UNIVISION . Cary was recognized by The California Legislature along with Brandi Chastain and several other women in sports for her contribution and impact on girl’s sports. In the boxing world, Cary boxed competitively in the amateurs and won the Pacific Northwest Women’s Tournament before hanging up her gloves. She is a Level IV Boxing Coach and was also selected by USA Boxing to certify trainers as LEVEL I and Level II USA Boxing coaches. She has been certifying boxing coaches for USA Boxing since 2001. Cary co-created and co-hosted “Boxing 101” Boxing Camp Workout and “Additional Fundamentals”, unique boxing instructional and workout DVDs. She has been spokesperson for Everlast since 2006. Under Everlast, she has created a boxing class format for 24 Hour group fitness called Everlast ShadowBox. This class launched across the nation in spring 2008.

USA Boxing Prime Time Boxing Everlast


Certified Level IV USA Boxing Coach Certified Elite Boxing Coach

Awards and Honors
Recognized by California State Assembly for contributions to women in sports Featured in numerous national fitness magazines and on cover

Past/Present Clients

©2017 All rights reserved.

[an error occurred while processing this directive]