Alternating Hooks

Muscles worked: Shoulders, Chest, Back, Abs & Core · Also: Calves

Alternating Hooks are boxing-style hook punches thrown one after another: from a guard stance, you hook with one arm across your body, then the other, rotating your torso with each punch.

Keep your guard up between punches, rotate from your waist rather than just swinging your arms, and stay light on your feet. The hooks should feel snappy but controlled — wild swings throw your balance off.

How to do it

1. Stand in a guard stance with your hands up and your feet light.
2. Hook with one arm across your body, rotating your torso from the waist.
3. Return to guard, then hook with the other arm.
4. Keep your guard up between punches and stay light on your feet.
5. Keep the hooks snappy but controlled — wild swings throw your balance off.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.