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 about shoulder-width apart, and your weight should be distributed evenly on the balls of your feet for balance and mobility.
• Knees and Hips: Keep your knees slightly bent to stay flexible and mobile. Your hips should remain relaxed, ready to rotate when throwing the punch. This allows you to generate power from your legs and torso.
• Hands/Guard: Your lead hand should be near your chin to protect your face, while your rear hand should be close to your face, guarding your chin and jaw area. Your elbows should be tucked in to protect your ribs. When in position, your head should be slightly off-center to make you a harder target.

2. Chambering the Overhand (Preparation)

• Rear Hand Position: Before throwing the overhand, your rear hand should be up by your face, near your chin, with your elbow slightly bent. The fist should be relaxed but ready to explode into action.
• Rotation of the Hips and Shoulders: The power of the overhand punch comes from the rotation of your hips and shoulders. Engage your core and lower body as you prepare to generate power through the punch. Keep your weight on your rear foot to drive the punch.

3. The Overhand Punch (The Actual Strike)

• Step 1 – Drop and Rotate: The first movement in the overhand is to drop your rear hand slightly below your chin, while simultaneously rotating your hips and shoulders to load the punch. This rotation helps generate maximum power.
• Step 2 – Drive the Punch Forward and Up: Explosively drive your rear fist forward and upward in a diagonal arc toward your opponent. The punch should come from above their line of sight, often targeting the head (such as the chin or temple). The rear fist should travel on a slightly downward and forward trajectory.
• Step 3 – Fist Position: As the punch moves forward, your palm should face inward (towards your face) and your fist should land with the first two knuckles making contact with the target. Your wrist should be straight to avoid injury, and your hand should remain solid and tight as you throw the punch.
• Step 4 – Elbow Position: The elbow should stay relatively close to your body as you throw the overhand, but you want it to extend outward as the punch is delivered. Avoid flaring your elbow too wide, as it can open you up to counters and reduce the effectiveness of the punch.

4. Footwork During the Overhand

• Pivoting: As you throw the overhand, pivot on the ball of your rear foot. This allows you to rotate your hips and shoulders, helping you generate more power from your legs and core.
• Weight Transfer: The overhand is a powerful punch, so you will shift your weight from your lead foot to your rear foot as you throw it. This weight transfer adds force to the punch, making it more impactful.
• Step or Slide: Depending on your range and positioning, you may step or slide your lead foot slightly forward as you throw the punch. This will help you close the distance or maintain balance while attacking.

5. Defensive Positioning and Protection

• Rear Hand Guard: As you throw the overhand, ensure that your rear hand stays up to protect your chin and face. Don’t drop your hand while attacking, as it leaves you vulnerable to counters. Keep it in a high guard to block incoming strikes.
• Head Movement: Avoid staying stationary after throwing the overhand. After landing or missing the punch, you can subtly slip or duck to one side to avoid counterattacks. This makes you a harder target and prepares you for follow-up moves.
• Elbow Position: Keep your elbow close to your body during the wind-up of the overhand, but allow it to extend as the punch lands. If your elbow is flared too wide, it may become vulnerable to counter hooks.

6. Follow-up and Recovery

• Immediate Return to Guard: After throwing the overhand, quickly retract your rear hand back to your guard position. This ensures you remain protected from counters and ready for the next move.
• Set-up for Combinations: The overhand is often thrown as part of a combination. After landing the overhand, you may follow up with a jab, uppercut, or hook. You can also set up for other strikes like a body shot or a kick (in mixed martial arts).
• Reset Your Position: After throwing the punch, ensure that you are back in a balanced stance. Make sure you’re ready for the next move, whether it’s to defend, counter, or follow up with another attack.

7. Common Mistakes to Avoid

• Overextending: Avoid reaching too far with the overhand punch, as it can leave you off-balance and open for counters. The punch should be powerful but controlled, not a wild or desperate swing.
• Dropping the Guard: One of the most common mistakes is dropping your rear hand after throwing the overhand. Always bring the rear hand back up to your chin to defend against counters.
• Not Using the Hips: The power of the overhand punch comes from the rotation of your hips and shoulders, not just your arm. If you rely only on your arm, the punch will be weaker and more vulnerable to counters.
• Being Too Predictable: After throwing the overhand, avoid standing still or telegraphing your next move. Be ready to either follow up with a combination or reposition yourself to stay defensive.

8. Advanced Concepts

• Overhand Feint: At an advanced level, the overhand can be used as a feint to bait your opponent into reacting. By pretending to throw the punch, you can create an opening for other attacks such as hooks or uppercuts.
• Overhand with Head Movement: Combining the overhand punch with head movement (like slipping to the side) can make it more difficult for your opponent to land a counter. This keeps you out of the line of fire while delivering a powerful punch.
• Overhand to Close Distance: The overhand can be used effectively to close the distance on your opponent. After throwing the punch, you may immediately follow up with a clinch or a follow-up strike.

Summary:

The overhand punch is a powerful, over-the-top punch that comes from above your opponent’s line of sight, often targeting their head. It’s highly effective in close-range situations and can generate significant power when executed properly. The punch relies on proper footwork, hip rotation, and the correct angle of attack. By using the correct technique and positioning, you can make the overhand a devastating weapon in your boxing arsenal.