Tighten your form so that you can unleash your power and speed!
Making good contact with your foot to the bag can feel extremely satisfying. Making bad contact can feel extremely painful. You want to make sure you are kicking the bag correctly before adding in extra power behind your kicks. Below is a breakdown of the three big kicks in kickboxing—the round kick, the front kick, and the side kick. Each explanation uses the right leg as the kicking leg. Once you have tightened your form, unleash your power and speed!
1. Get into your boxing stance (face the bag with your right foot behind your left and knees slightly bent. Keep your hands up, blocking your face at all times).
2. Raise your right leg up into a 90-degree angle. Lightly spin your grounded foot 90-degrees to your left. As you do this, raise your right foot up to meet your knee. Your right leg should now be parallel to the ground. This moment, right before you kick, is called the chamber of a kick.
3. Snap your leg out, top of your foot hitting the bag (do not fully extend your leg) and right back to its chamber.
4. Spin your grounded foot back to face the bag and replace your raised foot onto the ground behind you.
1. Get into your boxing stance.
2. Raise your right leg up into a 90-degree angle. This is the front kick's chamber. Snap your foot forward to hit the bag with the ball of your foot and right back to its chamber.
3. Replace your foot onto the ground behind you.
1. Instead of facing the bag and getting in boxing stance, place your your feet hip-width apart with the right side of your body to the bag.
2. As you raise your right leg up, dip your opposite shoulder down to help keep your balance. Bring your right knee up into a 90-degree angle and then raise your right foot up to meet your knee. Your right leg should now be parallel to the ground. This is the side kick's chamber.
3. Hit the bag with the heel of your foot and then re-chamber your leg.
4. Replace your leg back down onto the ground in its starting position.