The Bob and Weave (step by step for beginners)

The Bob and Weave (step by step for beginners)

Hi there, I am Mike Gales for Everlast Nutrition. In this video, I want to take a look
at the bob and weave in boxing. There are a ton of videos out there on the
boxing bob and weave. Yet I have not really seen any that properly explained this to beginners. Let’s see if we can try and do that. A bob is the motion of going up and down. While the weave is pretty much a motion that will see you
going from side to side. The term weave is how fabric is interlaced at
right angles. I’m sure you’ve seen a weave before, if you’ve ever taken a look at certain clothing or how one of those old school picnic baskets is made. For
the purposes of this bob and weave video, I just want you to note that my head is
changing directions in both the vertical up and down and the horizontal side
beside planes. Before we get to the how, I always find the most important
question is the why. So why would anybody want to do this? I’m going to use my
friend here who is new to boxing to help me properly explain this. He’s going
to be perfect for this video because he’s over 6″3 and I’m only 5″ 11 and a
half. When he aims his punches towards my head, there’s going to be a certain zone.
I am going to label a kill zone for this particular video. It’s within
that kill zone that the punches are going to have the most leverage and thus
the most power. Basically any punch that’s going towards my face and
that lands on me within that kill zone is going to have enough leverage to
really hurt. What I’m looking to do with my bob and weave is to maintain a
proper boxing posture. That way I can still block punches and punch back if I
need to. I also want to move my head from side to side and weave around that kill
zone. That will take away the leverage of any of those punches that were intended for
my face. Punches will still land on me while I’m moving but as long as I stay
directly out of that kill zone they’re going to lack the leverage to do a
severe damage. I’m also going to keep my hands and my shoulders up nice and high
just in case you threw a punch below the kill zone that was intended for my body.
A few things to make note of here. You want to bob and weave using
your legs and not your lower back like this. You also really don’t want to be pulling
back like this during your bob-and-weave either. Why you ask? Well if you’re solely
using your lower back to bob and weave, then you’re going to have very little to no
power for your counter shots . Most likely you’re going to be way off
balance. Use your legs to perform the bob abd weave and that way you’re going
to have much better balance. You’re also going to be much better positioned to
strike if necessary. Also your head should never go more forward than your
feet. This will be much easier to do if you’re bending at the legs and not
lower back. If you do start weaving with your head past your feet then you might
just accidentally knock yourself out, by crashing your head right into your
opponent’s knees. Long story short, keep your shoulders and your hands up high. Bend at the knees and use your legs and not your lower back. to bob and don’t be weaving
with your head more forward than your toes. All right next up remember that you
need to bob and weave your way outside of that kill zone. If you’re not using
your legs have, your are hands down and you are moving your head within that
kill zone, well and be prepared to get hurt. Making your head and moving target
is a great idea. You need to make sure that you weave
out of that zone because if you’re head is stationary in the target area of the box your opponent can and will most likely hit you hard. So just keep in mind that your
main goal here should be to move your head in such a manner that it stays most
often out of that kill zone. I know a few of you may be asking why not just bob up and down? You could just simply bob up and down to avoid punches
but then you are kind of a jack-in-the-box that’s just waiting to
get clobbered. Because eventually you’re going to be coming right back up into
the center of that kill zone.Your opponent is going to be ready, willing
and able to punch you right in the face. Now comes the beauty of the bob and
weave because believe it or not you’re able to move. I know that you’re
saying hmm yeah you’ve already told us that you can move your head out of the
kill zone. I’m not just talking about moving your
head. You can use the momentum created by that bob and weave to also move your feet. As your bodyweight weaves towards your lead leg, very little weight will be on
your rear foot. You can easily move it forward a step. Then the weave will have
your bodyweight returning to that rear leg. You can then push off the
floor and propel your lead leg forward as the weight of your weave returns to
that lead leg. I know that sounds complicated but thank God a picture’s
worth a thousand words. You can take a look right here and see what I mean. I’m
using the momentum of the bob-and-weave to propel myself forward. A step at a time.
You see with the Bob you’re pretty much a stationary target as your body
weight is simply going up and down. With the weave, your body weight is being
shifted from leg to leg. You can now use that momentum to move yourself
forward as you bob and weave. This can be a huge asset when fighting taller fighters. They usually have a longer reach and that is an advantage.
Yet I can use my bob and weave to get under their punches, avoid their kill
zone and then get within range where my shorter arms can actually do some damage. Also the bob and weave can turn defense into offense. The reason for that is because as you leave you’re transferring
your body weight from foot to foot. You’re able to build momentum. You can
then use that momentum to throw hard strikes once you bypass your opponent’s
punches and get within range. My opponent thinks that he has me but nope.
I used my bob and weave to get out of the range of his punches. Then I use
that momentum to land a hard offensive blow. Now that you know why, let’s take a look
at some simple drills on how to bob and weave. There are a ton of experts out
there that may have completely different techniques. Yet for beginners, I think
this will be easy way to grasp it. You want to be in your proper
boxing stance. If you’re not sure how to do that, I’ll put a link in the
description below. You want to bend your legs and bring your rear elbow to
your rear knee. Then you will weave your momentum to your lead leg. You’re
going to have your lead elbow touch your lead knee. Then you’re going to come up on that 45 degree angle. You will repeat this over and
over. You’re going to notice that your head will be making a V motion
around that kill zone. Don’t worry it becomes a lot easier once you build momentum. Here are some drills that you can practice with a partner. Have him
slowly and let me emphasize slowly throw hooks towards your head as you bob and
weave underneath them. After you have that down, you could add in the counter
shot or two. Please remember guys that this a drill. You are
partners and you should not be throwing real punches at each other’s faces. The whole
point of this drill is to get both your body and your brain into a bob and weave
scenario. Not to have you get injured. Once you’ve mastered bobbing and
weaving in place then you could try throwing some forward movement into the mix. One last tip about the range of the
bob and weave. It must be done in close quarters or else you’re
just wasting energy. If it’s done from a distance, your point is just going to sit
there and watch you move around and waste energy for nothing. Even worse
from a distance he’s just going to wait for you to tire. Once you pop up he’s
going to pounce and pop you. Just be mindful. This has been Mike Gales for
Everlast Nutrition. If you like these videos and please click the little like
to subscribe. As we’re always posting up great tips and new ideas to make sure
that you get into the absolute greatest shape possible.

73 thoughts on “The Bob and Weave (step by step for beginners)

  1. I dont get time to go to boxing gym so i learn from youtube.I have a question.We practice combos on heavy bag but in real if the spaaring partner gets back the those combos goes to waste.And should we land combos when we get into punching range or the first couple of punches should be used to close distance?

  2. Can you please tell how much basic running is required for boxing.I would realy appriciate if you could tell the km and time

  3. Very clear demonstration. Thanks. I can see why so many guys tend to bend at the waist instead of bending their knees. Doing those half-squats is TIRING. But, I'll keep up the practice until my legs are in proper condition.

  4. I have a question. My right hand is my strongest hand, but i like the southpaw stance because it puts my strongest hand closest to the opponent. Is this a wrong strategy? What are your thoughts.

  5. I really like your style of fighting… reminds me of Mike Tysons footwork and head movement… which was IMO the best to ever grace a heavy weight division….I would love to learn this. Mike Tyson PROVED time and time again… and in spectacular fashion… that this style WORKS VERY WELL!!!!

  6. This guy gives really great tips for begginers but is a terrible boxer himself lmao. Movement and punching look like a weightlifter with 3months of boxing training

  7. I usually avoid "how to" videos that are this length because it's usually someone annoyingly self promoting or enjoying hearing themselves talk about nothing; but this video was 100% informational and helpful all the way through! Thanks a lot!

  8. Can this technique be used in kickboxing? One older guy from the training ground told me that i should not go to low because i could get a knee to the face so I am a little bit confused right now

  9. Any tips for out lasting your opponent? I’m new in boxing and I’m a really weak and skinny guy and I’m facing people on the street twice my size lol and it’s street boxing not actual fights. But I want to know how to make my opponents use as much of their energy as possible without using much of mine. Also how do you properly grapple with someone because I always see in a boxing match they tangle themselves up with each other and then the referee has to break it up and I never understood why don’t the other guy just take the guy who’s tangling him up out before he gets too close and what’s all the rules with it?

  10. just started boxing for fun. It's really tough. Probably as demanding as wrestling was in high school. Learning to bob and weave and your video is perfect. Just gotta get my endurance up. thanks again

  11. Always your instructional videos are a wealth of practical information and one of the few that takes advantage of slow motion so one may actually see how to execute the technique correctly, one question I have is , the peek a boo is it the same or similar to the bob and weave technique?
    AGAIN thanks for such valuable videos

  12. Thanks bro. I've been getting lower back pain when squatting and now I realise its because Ive been bobbing with my lower back

  13. Never skip leg day infighters😁 thank you so much for emphasizing that in this lesson. Please advise how to see the coming punches while doing this? Im worried about ramming my head onto a waiting fist

  14. Sir ,I am not boxer player but I am following your instruction .I made one punching bag at my own in home. I enjoy your valuable video s.sir…thanks for this videos .

  15. I practiced bob and weave with my girlfriend and i knocked her out with a counter punch. Thanks, now i can win any argument with her!

  16. My only problem with this video is the chin is over your thigh and it’s vulnerable to uppercuts by doing that. I never go past my hips but to be fair about 90% people leave the left hand down even though I think it’s foolish not only compromise their guard but weakens their power with the jab. A good Jab should be stiff but other then that good video on bobbing and weaving.

  17. Bad technic…You dont show it right boss.You move your hands when you wave that aint right cause can get timed and many other obv things…If you are beggingers and cant see the mistakes that these guy say and do dont do it.If you learn it rong you gonna get hit and maybe knocked out like that guy shows

  18. That red square (kill one) ia an amazing visual aid. It helps drive the message home. Now I wish someone would try me 😂

  19. Unfortunately, most Americans look for the "easy" way. So, they bend at the waist. If you do the movement as shown, you will soon find out how badly your thighs are out of shape. If you add rope skipping to your workout, you will soon find out how weak your calves are. BUT, look at ALL the greats. They can and could skip rope all day at a high speed and the same with bobbing and weaving. That goes for the big guys like Mike Tyson all the way down to the lighter divisions like Floyd Mayweather and Manny Pacquiao. There are YouTube videos of them skipping rope. They're amazing.

  20. It's super interesting for me going from a paratrooper in the 82nd airborne (infantry) to a civilian and actually learning how to fight. The army taught me basically "the guy who wins a fight is the one who's buddy shows up first" and "do anything to win. And be as violent as possible". Which works in war. But stuff like this separates the average infantrymen from something more elite. In an infantry platoon they always know who is their best fighter bc they fight eachother all the time. And more common than not its the guy with a MMA background. Great video. Cant wait to watch the rest and train!

  21. Checkout this channel for learning boxing and boxing workouts. This is really amazing for boxing lovers.. check on this link
    Or search #jitensharma

  22. So i started implementing this style in my boxing sessions and my tighs realllly get tired fast when using it. Do i just have to excersise my legs more and get used to it or is it something else?

  23. I did this to those little kids at the playground. They kept saying I had no hairline so I beat that little bitch to a pulp

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