1. Stance (Boxing Guard/Ready Position)

• Foot Position: Begin in your boxing stance, with your lead foot forward (left foot for orthodox, right foot for southpaw). Your feet should be shoulder-width apart, and you should be balanced on the balls of your feet.
• Knees and Hips: Keep your knees slightly bent and your hips relaxed, allowing for rotation when throwing the hook.
• Hands/Guard: Your lead hand should be near your chin, protecting your face, while your rear hand (the one used for the hook) should be positioned near your face, guarding your chin and jaw. Elbows should be tucked in to protect your ribs. Your head should be slightly off-center to make you a harder target to hit.

2. Chambering the Hook (Preparation)

• Rear Hand Position: Before throwing the hook, your rear hand should be in a high guard position, near your chin, with the elbow bent and the fist ready to strike. The arm should not be fully extended.
• Rotation of the Hips and Shoulders: The power of the hook comes from rotating your body, not just your arm. Begin by engaging your core, rotating your hips and shoulders in the direction of the punch.

3. The Hook (The Actual Strike)

• Step 1 – Rotate the Hips and Shoulders: As you throw the hook, rotate your hips and shoulders in the direction of the punch. The movement should come from your body, not just your arm. The rear foot pivots as the punch is thrown, transferring power from your lower body.
• Step 2 – Throwing the Hook: Bring your rear hand (the hook) around in a horizontal arc toward the target. The fist should be turned so that the palm is facing you, and the punch should travel in a horizontal trajectory.
• Step 3 – Fist Position: As you throw the hook, your fist should stay clenched tightly, with your thumb on top. The fist should strike with the knuckles of the first two fingers, ensuring maximum impact. Avoid having your fist too open or your thumb outside the punch trajectory.
• Step 4 – Elbow Position: When throwing the hook, your elbow should be bent at a 90-degree angle. The elbow should stay in line with the punch, with the forearm roughly parallel to the ground. Keep the elbow up to avoid leaving the punch vulnerable to counters, but avoid flaring the elbow too much, as this can expose you to hooks or uppercuts from your opponent.

4. Footwork During the Hook

• Pivoting: To generate maximum power, you need to pivot on your rear foot. As you rotate your body, pivot the ball of your rear foot outward, allowing the rotation to generate more force in the punch.
• Weight Transfer: The hook is a punch that generates power by transferring your weight. When you throw the hook, your weight shifts slightly to the lead leg, allowing you to push off the rear foot and transfer that energy through your body into the punch.
• Step or Slide: If you’re looking to close the distance with your opponent, you can take a small step with your lead foot as you throw the hook. This ensures you stay balanced while also closing in on the target.

5. Defensive Positioning and Protection

• Rear Hand Guard: As you throw the hook, always keep your rear hand in a defensive position to protect your chin. It should be raised in the guard position to defend against counter punches, particularly from your opponent’s lead hand.
• Head Movement: After throwing the hook, avoid staying stationary. You can use subtle head movement to slip or duck to one side to make it harder for your opponent to land a counterpunch.
• Elbow Position: Keep the elbow in line with the punch. If your elbow flares out too much, it could expose you to a counter hook or uppercut. A well-placed elbow ensures that the punch stays tight and powerful.

6. Follow-up and Recovery

• Immediate Return to Guard: After you throw the hook, quickly retract your arm back to your guard position to protect yourself from counters. Never leave your arm extended or your guard down after a punch.
• Set-up for Combinations: The hook is often part of a combination. After landing a hook, you might follow up with another punch (e.g., jab, cross, or another hook). Use the hook to set up these combinations and keep the pressure on your opponent.
• Reset Your Position: Ensure you’re in a balanced position after the hook, ready to defend or attack again. If you’ve moved forward or back, get back into your stance and be prepared for the next move.

7. Common Mistakes to Avoid

• Overextending: Avoid reaching too far when throwing the hook. This can leave you off-balance and open to counters. Keep the punch compact and controlled, aiming to land it with precision.
• Dropping the Guard: One of the most common mistakes is dropping the rear hand after throwing the hook. Always keep your guard up to defend against counterattacks, especially hooks or uppercuts.
• Too Much Arm, Not Enough Body: The hook should come from the body rotation, not just the arm. Focusing too much on the arm can make the punch weak and easy to block. Always use your body to generate power.
• Leaving the Elbow Too High: While the elbow should be at a 90-degree angle, avoid lifting it too high, which can expose your ribs and lead to vulnerability to counter-punches. Keep the elbow at shoulder height or slightly below.

8. Advanced Concepts

• Hook to the Body: The hook can also be thrown to the body, especially the liver or ribs. A body hook is a great way to break down an opponent’s defense, as it can leave them open for further strikes to the head.
• Hook Feint: At advanced levels, the hook can be used as a feint to mislead your opponent. By pretending to throw a hook, you can cause them to react and create an opening for another strike, such as a cross or uppercut.
• Short Hook: Sometimes, a short hook (a more compact, quick punch) is used in close range to avoid overextending and leaving yourself open. This type of hook is still powerful, even though it is thrown from a shorter distance.

Summary:

The hook is a powerful and versatile punch in boxing that relies heavily on body rotation. It generates its force from the core and hips, not just the arm. A proper hook should be thrown with precision, a tight guard, and a quick recovery. It is often part of a combination and should be followed by other strikes or defensive movements to avoid leaving openings for counterattacks. With the right technique, the hook can be a highly effective weapon in your boxing arsenal.