If a hook catches you clean, you’ll feel it—and your opponent will smell blood. The bob and weave is your ticket to avoiding those big shots and making your opponent pay for missing. This isn’t just a “duck”—it’s a controlled movement that keeps you balanced, in range, and ready to fire back.
Below is how I teach the bob and weave in the gym, breaking it into simple, repeatable steps you can master.
Why Bob & Weave Matters in Boxing Defense
The bob and weave does three big things for your game:
- Avoids power shots — especially wide hooks and overhands.
- Keeps you dangerous — you’re not just defending; you’re loading up to counter.
- Improves rhythm and flow — weaving in and out makes you harder to read.
Pro tip: Think of bob and weave as “slipping under a rope” instead of just ducking. That image keeps your motion smooth and your eyes forward.
The Mechanics — Step-by-Step
1. Start from a proper stance.
Feet shoulder-width, knees bent, weight slightly forward on the balls of your feet.
2. Drop your level.
Bend your knees, not your waist. This keeps your eyes on the opponent and your back straight.
3. Shift weight to lead foot.
As you bend, let your head and upper body drop slightly to the lead side.
4. Move under the imaginary hook.
Your head travels in a small U-shape: down, under, and up on the opposite side.
5. Rise into counter position.
As you come up, your weight shifts to the other foot—perfect for throwing a hook, uppercut, or cross.
Pro tip: Your head should never drop lower than your opponent’s belt line—too low and you lose sight and balance.
Common Mistakes (and Fixes)
- Bending at the waist: Fix — bend your knees; keep spine upright.
- Over-committing sideways: Fix — keep motion tight, just enough to clear the punch.
- Standing still after the weave: Fix — always finish ready to punch or move.
- Dropping your hands: Fix — guard stays high; don’t trade defense for a free shot.
Drills to Master Bob & Weave
1. Rope Drill
Hang a rope (or tape) across your gym at shoulder height. Move along it in stance, bobbing under without breaking your form.
2. Shadowboxing with Bob & Weave
Add the bob and weave after every imagined hook from your opponent. Keep it small and precise.
3. Partner Mitts
Have a coach or partner swing a hook; you bob under and counter with a body shot or hook upstairs.
4. Double Bob & Weave
Practice two consecutive bobs to deal with double hooks or hook-cross combos.
Pro tip: Record yourself on the rope drill. You’ll see if you’re overbending or losing stance.
How to Use in Real Fights
The bob and weave is perfect after you throw a jab or cross and expect a counter hook. Instead of backing straight out, stay in range, slip under, and come up firing. Done right, your counter will land before they recover.
Final Thoughts — Make It Fluid
A stiff bob and weave is predictable. Aim for smooth, rhythmic movement—almost like a dance step. Once it’s second nature, you’ll find opponents swinging at air while you line up clean shots.
Call to action: Next session, set a 3-minute round where every 10 seconds you imagine a hook coming at you. Bob, weave, and fire your best counter. Build that muscle memory.
