The uppercut is a classic boxing technique that is incorporated into many popular workouts today.

It satisfies some of the basic goals of both a cardiovascular workout as well as strength training. It is a powerful move that gets the heart rate going and utilizes several muscle groups throughout your body. The uppercut can be completed with equipment (dumbbells, cables, or punching bag) or without. Regardless, you are getting an excellent workout in when you master the uppercut.

The benefits of mastering the uppercut are plentiful. Not only are you engaging your biceps and shoulders, you also are utilizing your core strength and leg muscles for a total body experience. When done properly as well as consistently, expect to experience strengthened and more toned muscles in these areas. How you perform the uppercut matters as well. When any form of resistance is added, such as dumbbells or a punching bag, the movement is slowed down and your muscles are being activated and utilized furthermore building strength. When the uppercut is performed at a quicker pace without resistance, expect to experience cardiovascular benefits. The uppercut being a traditional boxing move has its cognitive benefits. When performed with a partner expect to gain improved focus and reaction time the more you practice the uppercut in this manner.

How to Do an Uppercut:

• Stand with feet about a shoulder-width apart. Knees should be relaxed and straight.
• With elbows bent at a 90-degree angle, make fists with both of your hands and lift with hands facing your body at chin height.
• Drop your body down a bit into a slight squat form and lower your right arm down to chest level while rotating your torso to the right. Then, scoop your arm under, then up, then to the left with some force. Your arm should stop at chin height with this movement.
• Repeat this movement now with your left arm. Rotate your torso slightly to the left, bringing your left arm down to chest level. Once again scoop this arm under, then up, and then to the right with some force stopping at chin level.
• Continue to repeat alternating your arms for however much time you would like. Consider starting to engage in this movement for 30 seconds.

Important Reminders for a Successful Uppercut

It is important to make sure you are not overextending your arms. At no point in this exercise are your arms straight. You will be more prone to injury if this occurs. Also, at no point in this workout are you relaxing your arms or stance. The arm that you are not uppercutting with should maintain its posture. Stance is important, keep in mind the slight squat. This will allow you to engage in the uppercut successfully.