How To Throw A Perfect Jab?

While there are many schools that teach how to throw a perfect jab, here we’ll share what we’ve learned after trying a few different variants. The basics are usually the same, though hand position, balance, and a few details may differ.

Hand Position

Both arms should stay close to the body, with elbows touching the ribs. The back hand stays glued to the chin to guard against punches (mostly hooks), while the front hand rests in front of the eyes, a few inches ahead. Wrists are slightly curved inward so you punch with the knuckles.

Arms and shoulders should stay loose — that saves energy and makes your punches faster and harder. I’ve seen videos of the Russian boxing school where fighters drill looseness, throwing punches as relaxed as possible without too much focus on form. Since this isn’t natural for most, you have to practice it deliberately.

Balance

A boxer has to find where balance feels best, usually keeping the weight centered. Most of the time it’s 50–50 on both legs, though this may vary by boxer or school. One foot is a step ahead of the other, and the right distance between the feet depends on each fighter. The best stance is where you feel stable enough that it’s hard to get pushed off balance.

Front Hand Movement

The front hand goes straight from your eyes to the heavy bag, wrist turning from vertical to horizontal. Keep it relaxed, shoot it out as quick as possible, and snap it back just as fast — that return is part of your defense, since a counterpunch is always waiting.

You’ll often see boxers with one or both hands low. That’s their choice, but it’s not something beginners should copy (unless you’re in a gym where that style is taught).

Think of the front hand as a “whip.” You’re aiming for a whip-like motion, similar to cracking a whip or flicking a frisbee — that’s what gives it speed and snap. A small hip twist adds extra pop.

Front Foot Step

When you throw a jab, the front foot should always “step in,” whether in place or slightly forward. Never let it stay glued to the floor — if you train that way on the bag, you’ll lose balance against a moving opponent. Reaching instead of stepping will sap power and stability.

Stepping in gives the jab power. So if you’re jabbing in place, step in place; if you’re closing distance, step forward with the foot.

Weight Transfer Before and After the Jab

Before the jab, weight is shared equally between both legs. As the jab extends, weight shifts slightly to the back foot, which not only powers the jab but also sets up the cross. That way, when you throw the cross, you’re transferring weight forward again — generating real power.

Of course, weight transfer depends on the fighter. Some boxers throw the jab without shifting weight, then only transfer back when setting up the cross.

Now time to practice it and become a real jab monster! Stay strong!