Step by step instructions, muscle activation and variants for the Duck Side Punch.
The Duck Side Punch is a boxing-inspired plyometric drill combining a lateral duck (a low sideways bob) with a powerful side punch. It develops lower-body agility, hip mobility, and upper-body coordination while elevating the heart rate for cardiovascular conditioning.
The Duck Side Punch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
