How To Do A Power 180 Boxing Drill | Proper Technique

How To Do A Power 180 Boxing Drill | Proper Technique

The Power 180 Boxing Drill is an explosive full-body exercise that combines cardio and strength training. Here’s how to do it & why it’s great for boxing.

Published: June 1, 2022

Topics: Tips & Technique, Training

Author: Aaron Swenson

The Power 180 is a boxing drill that works the entire body. This intense exercise combines the squat and two hook punches with an explosive jump to get your muscles firing and your heart pumping. It is a great addition to boxing training because it builds strength and endurance while improving balance.

Here FightCamp Trainer Aaron Swenson shows you how to do one rep of a proper Power 180.

The Power 180 Boxing Drill

  • Start in a squat position facing the heavy bag

  • Throw a lead hook followed quickly by a rear hook (3 - 4 punch combo) on the bag

  • Immediately after your rear hook, explode into a jump and rotate left 180 degrees to face away from the bag

  • Drop back into a squatting position as you land

  • Explode into another jump and rotate to the right 180 degrees to face the bag again

  • Immediately drop into your squat

  • Throw another lead hook - rear hook (3 – 4) combo on the bag

  • Explosively jump to the right 180 degrees away from the bag

  • Jump back to the left to face the bag again in the squat

Movement Key Points

Use your arms for momentum

Use your arms for momentum

Sync your breath with your reps

Sync your breath with reps

Land softly with each jump

  • Careful not to twist from the knee

Land softly

Don’t over rotate on your jumps or land while in rotation

Don't over rotate

Land with your toes aligned with your knees

Land with your toes aligned with your knees

Breathing Pattern

Paying attention to your breathing will help you focus and keep your movements controlled.

  • Inhale as you jump, explode, and rotate

  • Exhale powerfully when you land and throw your punches to generate more power

Muscles Used

The combination of the squat, hook punches, and explosive jump will fire up muscles in your arms, legs, and core.

  • Triceps

  • Biceps

  • Shoulders

  • Glutes

  • Hamstrings

  • Core

  • Lower Back


  • 8 reps

  • 2 - 3 sets

  • Rest for 15 seconds between sets

For beginners, start with 2-3 sets of 8 reps with about 15 seconds of rest in between. Increase your reps as you feel able. Don’t perform the Power 180 to the point in which your movement becomes sloppy – landing mid-rotation can risk injury to your knees. If you find it difficult to maintain control, dial back on the explosiveness of each jump. Form and technique are crucial. When it comes to your fitness training, always prioritize quality over quantity!

Spin Round and Round

Use the Power 180 drill as part of your boxing training to build strength and endurance. This move is also extremely effective in improving balance and stability as you practice calculating your rotation. Add the Power 180 to your boxing workouts or incorporate it into your strength and conditioning training. Prioritize form and don’t overdo it, speed and increased repetition will come with practice.

Keep training like a fighter and get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real professionals from the comfort of your own home.

Aaron Swenson

Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.

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