HOW TO BOX Lesson #1: Stance and Balance

Pick Your Language


Healthista’s new How to Box video series starts today – for the next ten days you’ll be taught techniques for hooks, jabs and more by former champion boxer and head coach at BXR London, Gary Logan

The rise of female boxing and boutique boxing gyms

Boxing has become a super hot topic with an abundance of celebrities, including superstars such as Gigi Hadid, the Kardashians, Dua Lipa and Adriana Lima, saying it’s their favourite way to keep fit.

‘Women’ and ‘boxing’ are two words that no longer sound odd if used in the same sentence, with women’s participation in boxing and other fight styled sports rising dramatically in recent years.

Champions such as Nicola Adams, Ronda Rousey and Katie Taylor are just some female boxers who have made headlines and who have inspired women everywhere to fight fierce in what used to be seen as a male-dominated sport.

‘Women’ and ‘boxing’ are two words that no longer sound odd if used in the same sentence.

Due to such a rise in popularity, boxing gyms are popping up all over London. Boutique boxing gyms help you to train like a boxer, without actually finding yourself in any real physical fights, because let’s be honest after a long day at work that’s all you need.

This is particularly perfect for those who are slightly nervous – hitting a bag is far less nerve-racking or intimidating than hitting an actual person.

Boxing gyms are set up to take people from a beginner level to a more advanced stage, so if you are worried you’ll be the only one there who has never boxed before, think again.

Oh and don’t worry about what other people in your class are thinking – they’ll be just as busy as you, worrying about what they’re doing to judge anyone else.

Boxing is an intense full-body workout and the techniques can be quite intricate. This can be slightly intimidating for those who are new to boxing.

That’s why Healthista have teamed up with BXR (a luxury boxing gym that launched in January 2017) to give you ten videos of Boxing School lessons with BXR’s head boxing coach Gary Logan.

BXR first floor

Logan has trained top clients, including a number of celebrities, since he retired from professional boxing. He knows his stuff, and although he can be strict he also makes sure you have a great time and learn loads from your experience – so naturally he was the perfect choice.

Gary’s mantra is ‘it’s all in the details’, which is what our new ‘Boxing School’ series will focus on – how to execute the details correctly.

From footwork to stance, keeping your guard up to balance, Gary will teach you how. If head boxing coach Gary Logan can’t teach you how to deliver a punch fit for a professional fight then no one can.

Here’s your first lesson…

Boxing School Lesson #1 Stance and Balance

Boxing School Lesson Number one

Balance and your stance are among the most important factors in boxing. In order to be able to throw any shot or punch and stay in balance, your knees must be flexed but soft, and your feet should remain shoulder width apart at all times.

According to Gary, ‘Balance and footwork in boxing are two of the most important things, if you haven’t got those, it’s hopeless’.

Luckily, mastering the ‘boxing stance’ can be easy to do with a few pointers, which Gary demonstrates for us beautifully.

To perfect your stance make sure your knees are flexed (bent slightly) and your feet are shoulder width apart. Next, step your right leg back at a 45 degree angle (or left leg if you are left handed).

Gary demonstrating stance and balance

You will need to feel most of your weight in your back leg and glute muscles, says Gary.

Gary advises, that you should aim to feel about 55 percent of your weight in your back leg and 45 percent of your weight in your front leg.

Every time you move and everywhere you go, be sure to keep your feet shoulder width apart at all times, if not you will lose your balance, which means ultimately you would lose the fight.

Once you get this sorted ‘your cool’ says Gary, if not it’s ‘not so cool’. Cool, thanks Gary.

Come back Monday for Boxing Lesson #2 How to jab.

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