GYM WORKOUT 20 min4 exercises

Overhand Arc Entry

Train the muscles behind the The 1-Overhand-3 (Jab-Overhand-Hook)

Training Focus

Closing distance, downward arcing punches, recovery

Muscles Targeted

Anterior DeltoidsPosterior DeltoidsObliquesGlutesHamstringsPectorals (Chest)
Medical Disclaimer & Safety Warning:

Physical training and combat sports carry inherent risks of injury. Consult a physician before beginning any workout program or drills shown on this website. Keep a 5% micro-bend in the elbow during straight punches to prevent hyperextension, and never use excessive compressive force during neck holds. Stop immediately if you experience pain, dizziness, or chest tightness. BoxingWiki assumes no liability for injuries.

Voice Coach Guidance

Automatically speaks the next exercise details as you check them off.

Warm-Up

Arm circles 2 min + shadowboxing 2 min

Exercises

1

Medicine Ball Rotational Slams

3 sets×10 reps· 45s rest

Explosive downward force

2

Heavy Bag: Jab-Overhand-HookFocus Drill

4 sets×90s reps· 45s rest

Step outside as you throw the overhand

3

Single-Leg Romanian Deadlifts

3 sets×10 each side reps· 45s rest

Posterior chain control to recover from missed overhands

4

Shadowboxing OverhandsFocus Drill

2 sets×60s reps· 30s rest

Practice stepping outside and recovering guard

Cool-Down

Hamstring stretch + lat stretch 2 min

Back to The 1-Overhand-3 (Jab-Overhand-Hook) Technique