GYM WORKOUT 25 min5 exercises

Hook Mechanics & Core Rotation

Train the muscles behind the Lead Hook

Training Focus

Oblique rotation, chest activation, arm angle endurance

Muscles Targeted

ObliquesPectorals (Chest)BicepsPosterior Deltoids
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

Shadow boxing 3 min + torso twists 1 min

Exercises

1

Cable Woodchoppers

3 sets×12 each side reps· 45s rest

Mimics the rotational arc of the hook

2

Isometric Bicep Hold (90°)

3 sets×30s hold reps· 30s rest

Conditions arm to maintain hook angle

3

Pallof Press

3 sets×10 each side reps· 30s rest

Anti-rotation core stability

4

Dumbbell Chest Fly

3 sets×12 reps· 45s rest

Builds the horizontal adduction used in hooks

5

Heavy Bag Power Hooks

3 sets×8 each side reps· 45s rest

Single hooks at 100% power with full reset

Cool-Down

Chest doorway stretch + oblique stretch 2 min

Back to Lead Hook Technique