Martial arts are increasingly popular, both for fitness, self-discipline, and as a means of competitive exercise. Influencers are also helping popularize various martial arts styles. Most recently, there was a fight between El Rumi and Jefri Nichol, which used boxing rules.
Besides boxing, kickboxing is also quite popular. While the two may seem similar, there are fundamental differences you should be aware of. Understanding the differences between boxing and kickboxing is crucial for beginners before starting training. By understanding the differences, you can determine the appropriate training portion size, thereby minimizing the risk of injury.
Understanding Boxing and Kickboxing
To understand the difference, let's start with the definitions. First, boxing is a combat sport that focuses on striking an opponent with the hands. This sport has been around for thousands of years and has evolved into a professional sport with official rules, a ring, and structured competitions.
Meanwhile, kickboxing is a sport that combines boxing and kicking techniques. Kickboxing has evolved as a modern form of martial arts that emphasizes strength, speed, and agility. This sport began to gain popularity in Japan around the 1950s and peaked in popularity in the 1970s.
The Main Differences Between Boxing and Kickboxing
1. Fighting Techniques
The main difference between boxing and kickboxing lies in the striking techniques used. In boxing, the primary focus is on hand strikes, such as jabs, crosses, hooks, and uppercuts. The legs are used solely to maintain stability and mobility.
Meanwhile, kickboxing combines boxing techniques with kicking, resulting in more varied movements. Kickboxers use not only their hands but also their feet and knees to attack their opponents. These include front kicks, side kicks, back kicks, and knee strikes.
Also Read: 10 Ab Exercises for Beginners, Get a Six Pack Fast!
2. Body Movement
Boxing relies heavily on coordinated footwork. Light, agile footwork facilitates a fighter's attack and defense. In addition to training hand strength, boxing fighters must also train their leg muscles to ensure strength and agility. Strength and agility training are particularly effective in improving leg flexibility.
Unlike kickboxing, which demands a more balanced posture, the feet are used not only for support but also for striking. Kickboxing requires greater flexibility in footwork, allowing the fighter to avoid the opponent's attacks while positioning the body effectively for striking.
Also Read: Complete Guide to Pull Ups for Body Strength
3. Number of Calories Burned
Boxing tends to focus on the upper body, training the shoulders , arms, and core muscles through punches and a combination of cardio movements. While it burns quite a lot of calories, the workout is more limited to hand movements and a few simple footwork. Therefore, the calorie burn isn't as optimal as kickboxing.
Meanwhile, kickboxing is a full-body workout. It trains the strength of the arms, legs, and core, as well as dynamic movements like kicks, knee strikes, and punch combinations. Therefore, it can be said that kickboxing burns more calories and is effective for weight loss.
Also Read: Which is more important, cardio first or weight lifting first?
4. Risk of Injury
Boxing focuses primarily on striking, so the highest risk of injury lies in the hands, wrists, and shoulders. The pressure from frequent and hard punches can lead to sprains, bruises, and even long-term injuries if technique is not correct or protective gear is not used properly.
Meanwhile, kickboxing involves a combination of punches and kicks, resulting in more widespread injury. In addition to the hands and wrists, the feet, knees, shins, and ankles are also at risk of injury due to kicks and more extensive body contact. Therefore, beginners are advised to always warm up, wear appropriate protection, and be under the supervision of a professional trainer.
Also Read: Causes of Arm Muscle Injuries and How to Treat Them
5. Match Rules
The final difference between boxing and kickboxing is the competition rules. These different rules will naturally influence a fighter's strategy for winning. In boxing, fighters are only allowed to strike the opponent's upper body, such as the head, body, and hands.
Attacks using the feet or areas below the waist are prohibited. Therefore, the strategy employed focuses more on punching, footwork, and hand defense. Kickboxing, on the other hand, tends to be more flexible. Fighters can use a combination of punches and kicks, both offensively and defensively.
According to the Southampton University Students' Union, these rules make kickboxing strategy more complex, as opponents must be prepared for attacks from various directions and heights. This difference creates unique challenges and techniques for each sport.
Benefits of Boxing and Kick Boxing for Beginners
Both martial arts still offer significant benefits for your body. Regular boxing training can help develop upper body strength and speed. If you want to focus on strengthening your arm and shoulder muscles, boxing is a great option.
Meanwhile, if you want to train your entire body, kickboxing is the right choice. This exercise combines punches, kicks, and dynamic footwork. This means that in addition to building muscle, this exercise is also effective for weight loss and improving overall fitness.
So, Choose Boxing or Kickboxing?
After understanding the differences between boxing and kickboxing, it's time to decide which option best suits your interests and goals. Boxing focuses on punches and footwork, perfect for developing speed, reflexes, and upper body strength. Kickboxing, on the other hand, incorporates kicks and footwork, thus providing a more comprehensive full-body workout and improving flexibility.
SVRG provides various tools such as wrist and ankle bars , head guards , and boxing speed trainers to help you develop strength and body movement combinations. Practice consistently and stay under the supervision of a professional trainer for your safety. Happy training!
