Hamstrings
Posterior Chain Power
The posterior chain provides explosive hip extension for true knockout power, especially on the cross and uppercut.
Techniques Using The Hamstrings
Overhand Right
A looping power punch thrown over the opponent's guard in a downward arc. High risk, high reward â the signature knockout punch in many styles.
Bob and Weave
A U-shaped head movement used to evade hooks. You bend at the knees to go under the punch, then rise on the other side in a smooth, continuous motion.
Pullback (Pull Counter Setup)
Shifting your weight to the rear leg and pulling your head just out of range of an incoming punch. A pure defensive technique that keeps you in position to counter while making the opponent miss.
Pendulum Bounce (Soviet Step)
A rhythmic forward and backward bouncing motion, a hallmark of the Soviet/Amateur system. Allows rapid distance management without breaking stance.
Step-Drag (Advancing/Retreating)
The fundamental boxing footwork pattern: lead foot steps first when advancing, rear foot steps first when retreating. Maintains stance width at all times.
In-and-Out Movement
Rapidly stepping into range to attack, then immediately stepping back out of range before the opponent can counter. The footwork pattern of stick-and-move fighters.
Pull Counter (Counter Cross)
Pulling the head back to avoid an incoming jab, then immediately firing a cross while the opponent is still extended. One of the highest-skill counters in boxing.
Distance Management
The ability to control the space between you and your opponent. Master-level fighters maintain their preferred range at all times â close enough to strike, far enough to avoid being hit.
Roadwork (Distance Running)
Long-distance running, traditionally done early morning. Builds the aerobic base that allows a boxer to maintain technique and power through 12 rounds.
Outfighting (Long Range Boxing)
A fighting philosophy based on maintaining distance, using the jab as the primary weapon, and avoiding close-range exchanges. Outfighters control range, pick opponents apart from distance, and use movement to stay safe.