Muay Thai 101 – Complete Guide for Beginners

So you want to learn Muay Thai, aka Thai Boxing. That’s the best decision you’ll make in your life. Do you want to know why? Specifically, because it improves all other areas in your life. For instance, the fact that you do Muay Thai will increase your confidence, and self-esteem, and even reduce your baseline stress levels in your day-to-day.

Indeed, it’ll be one of the best decisions you make. I know I’m coming off strong and confident, but it’s only because I truly believe in the art of Thai Boxing.

Let’s now see what we’ll cover in this article.

First, let’s start from the end. After you finish reading this guide, you’ll be able to throw a powerful punch, a fierce kick, and know how to combine both of them to create a strong offense and defense. Or, in short, you’ll be a great fighter capable of continuing his learning journey.

You’ll also understand the basics of this martial art. Now the basics are everything. Without them, you won’t be able to continue to the more advanced techniques, which we’ll also cover partly in this article.

So I think you now understand what’s in it for you from this article. Now, there’s only a single requirement for you. Throughout your reading of this article, I’ll ask you to pause your reading and practice what you had just learned. This can be for less than a minute, but it’ll boost your results.

Whenever I ask you to pause and try out what I had just taught you, do that and don’t skip; those who skip are less likely to see results in both the short and long term!

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Table of Contents

1. Make up your mind
2. Fighting stance
3. Punches
4. Kicks
5. Footwork
6. Combinations
7. Defense
8. Etiquette
9. Start training in a gym
10. Sign up for a competition
11. Sparring and pressure testing
12. Training at home
13. See results

Step #1 – Make up your mind

Let’s dive straight into the guide. I want you to pay close attention to this step. Although it might not be as practical, it’s more important than all of the steps combined! So you want to ensure you get it right.

The first step in learning Muay Thai is to make up your mind! You have to decide whether you want to learn it or not. If you do, it’s time you fully commit yourself to this wonderful martial art. However, if you don’t know if you want to or not, decide whether the answer is a yes or a no.

If it’s a no, it’s completely and utterly fine. You can continue your research and find another martial art you’re eager to learn. If that’s you, follow this link to learn about the best fighting styles in the world.

However, if your answer is yes, you must commit yourself to the learning process. There’ll be no excuses from now on. You cannot miss a single training session if you really want to become a fierce fighter.

You’ll gain countless benefits from consistent and dedicated Muay Thai training. To get you fired up, here are just a few off the top of my head.

• Increased confidence
• Better self-esteem
• Better physical shape
• Reduced stress
• Lower aggression and violence levels
• Knowing self-defense
• Being a solid fighter
• Respecting yourself
• More muscle
• Lower body fat
• Living a more fulfilling and enjoyable life

Now that you’re fired up about your training, let’s move on to the first practical step of this complete guide!

Step #2 – Work on your fighting stance

The first step on your way to becoming a solid Thai Boxing fighter is to start with an aggressive fighting stance. This is the most basic thing you’ll learn about this martial art. In fact, without it, everything else you’ll learn will be less valuable and effective.

For example, if your fighting stance isn’t good, the punches and kicks you’ll throw will all cause less damage. Likewise, your defense will be much worse and you’ll be an overall less effective fighter, which you want to avoid like fire!

So how do you enter into a proper fighting stance?

1. Stand with your feet shoulder-width apart
2. Position your lead foot
3. Step back with your rear foot
4. Bend your knees
5. Lift your lead heel
6. Raise your hands
7. Protect your face
8. Relax your shoulders
9. Engage your core
10. Maintain good posture

What we’ll do right now is break down each section so you can understand the smallest details into perfecting your fighting stance. And again, your fighting skills are like a house and your fighting stance is your foundation. Without it, you won’t be able to strike effectively, kick fiercely, or defend yourself inside the ring.

#1 – Stand with your feet shoulder-width apart

Start by standing with your feet parallel to each other, approximately shoulder-width apart. Distribute your weight evenly on both feet.

#2 – Position your lead foot

If you’re right-handed, your left foot should be your lead foot, and if you’re left-handed, your right foot should be your lead foot. Angle your lead foot slightly outward, about 45 degrees.

#3 – Step back with your rear foot

Take a small step back with your rear foot, positioning it diagonally behind your lead foot. Your rear foot should be on the balls of your feet, allowing for quick movements.

#4 – Bend your knees

Keep your knees slightly bent to maintain balance and mobility. This helps you move swiftly and generate power in your strikes.

#5 – Lift your lead heel

Lift your lead heel slightly off the ground, allowing you to pivot and rotate your hips effectively during strikes and movements.

#6 – Raise your hands

Bring your hands up to about chin level. Keep your elbows close to your body, protecting your ribs and vital organs. Your lead hand should be slightly extended, while your rear hand should be closer to your face.

#7 – Protect your face

Position your lead hand in front of your face, with your palm facing inward and fingers slightly curled. Your rear hand should be positioned near your chin or cheek, ready to defend and counter.

#8 – Relax your shoulders

Avoid raising your shoulders too high, as this can lead to tension and slower movements. Keep your shoulders relaxed and down.

#9 – Engage your core

Keep your core muscles engaged for stability and balance. This helps you generate power in your strikes and defend against attacks.

#10 – Maintain good posture

Keep your back straight, chin tucked slightly, and gaze focused on your opponent. Good posture enhances your balance, speed, and reaction time.

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Now, I want you to stop reading and practice your fighting stance. Ensure to follow all the steps I’ve listed in this complete Muay Thai stance breakdown, so you can perfect your fighting stance from the get-go.

Once you feel comfortable with your stance, advance to the following step!

Step #3 – Learn the basic punches

Now that you know why a fighting stance is one of the most important things to get right in your Muay Thai training, it’s time we advance to the more enjoyable stuff; hence, learning to punch properly!

Punches are your first way to attack in Thai Boxing, kicking being the second.

Punching can be your best friend or worst enemy, depending on if you invest the time to perfect your execution. For example, if you invest enough time into learning to jab and cross properly, you’ll be much more capable of causing immense amounts of damage to any opponent.

So now, what we’ll do is go through the basic punches that you must know and understand to use if you desire to become a fierce and feared Thai Boxing fighter.

#1 – Jab

The first punch we’ll review is called the Jab. It’s a part of pretty much all striking-based martial arts. For your information, it’s taught in traditional martial arts, such as Karate and Kung fu – and also in more modern martial arts, such as MMA, Kickboxing, and Boxing.

So the Jab is one of the most critical strikes in Muay Thai and in many other martial arts.

The jab is a straight punch thrown with your lead hand. Extend your lead hand forward, keeping your elbow close to your body. Rotate your fist as you extend it, aiming to make contact with the first two knuckles of your hand.

Read more about throwing a powerful Jab by following this link.

#2 – Cross

The second punch we’ll cover is the Cross. This is the jab’s best friend, so it’s also a critical one you want to learn and master as early as possible in your fighting journey.

The Cross is a straight punch thrown with your rear hand. Rotate your hips and shoulders as you drive your rear hand forward, extending it straight toward your target. Pivot your rear foot for added power and twist your fist to land with the first two knuckles.

#3 – Hook

The next strike we’ll review is the Hook. This is, perhaps, the punch you can cause the most damage with. Although the Hook and the next one are in a tight battle for this spot, many boxers and martial artists will argue that the Hook is the best knockout punch!

The Hook is a side punch, so to speak. You’ll be hitting either your opponent’s side of the face or side of the body (ribs) with this punch. The side of the face, if you don’t know, is much more sensitive to strikes, which is why the Hook is among the best knockout punches in the world of martial arts.

The Hook is a circular punch thrown with a bent arm. From your fighting stance, rotate your lead shoulder and pivot on your lead foot while swinging your lead arm in a circular motion. The punch should arc toward your opponent’s side of the face or body.

Learn more about the Hook by following this link.

#4 – Uppercut

The Uppercut is an upward punch aimed at your opponent’s chin or body. With a slight crouch, generate power by driving your rear hand upward in a vertical motion. Rotate your hips and pivot on your rear foot as you deliver the punch.

#5 – Overhand punch

The next strike we’ll review is called the Overhead punch. It’s one of the most iconic ones when you discuss Muay Thai strikes, which is one of the reasons you want to learn it. The fact that it’s iconic entails that it’s effective!

The Overhand Punch is a looping punch thrown in a semi-circular motion. Drop your rear hand down and across your body, while rotating your hips and shoulders. Swing your arm over the top and come down towards your target, aiming for the side of the head or temple.

Learn to throw a flawless Overhand Punch by following this link!

#6 – Straight Elbow

And for the last basic strike in the world of Muay Thai, we have a special strike I want you to also learn.

Although not a punch, the Straight Elbow Strike is a crucial technique in Muay Thai. From a close range, thrust your lead elbow forward, driving it into your opponent’s face or body. Keep your arm parallel to the ground and maintain a tight guard.

Remember, in Muay Thai, punches are often combined with other strikes, such as kicks, knees, and clinch techniques. Practicing these punches with proper technique, accuracy, and timing will help you develop effective striking skills in Muay Thai.

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Now that you know all of Muay Thai’s basic punches, it’s time you pause and get comfortable with each and every one of them. Once you are comfortable with all of them, it’s time you advance into the even more enjoyable attack of this martial art!

So let’s dive in!

Step #4 – Learn the basic kicks

Kicks are the second type of strike you’ll learn. They’re as important as punches, so both of them combined will lead to a much more versatile and powerful fighting style.

They’re also less intuitive than punches, as we all know how to punch; it’s in our nature. However, not many of us know how to kick effectively to cause massive damage to our opponent quickly and prominently.

Therefore, it’s a scarce skill that’ll require a lot of hard work to learn, especially in the beginning. So it’ll be best if you understand now that you’ll get frustrated, as it requires a lot of practice, sweat, and hard work.

So now, let’s dive into the first kick out of five in total: the Roundhouse kick!

#1 – Roundhouse kick

The first type of kick we’ll review is the Roundhouse kick. It’s the one I encourage you to learn first, as it’s not as complicated and will give you the foundation you need to start seeing results with this type of strike!

The Roundhouse kick is a fundamental kick in Muay Thai. Start by lifting your knee, pivoting on the ball of your support foot, and rotating your hip. Extend your leg out and strike with the lower shin or the instep of your foot, aiming for your opponent’s body or legs. Return your leg to the starting position after the kick.

#2 – Low kick

For the second kick we’ll cover, we have the Low kick. Frankly, it’s one of my favorites because it’s powerful, quick, and simple. Therefore, it won’t require as much learning time as the other techniques in this section of the article.

The Low kick is a powerful strike targeting your opponent’s thigh or lower leg. Pivot on your support foot and swing your leg in a downward arc, striking with your shin bone just above the knee or at the calf. Generating power from the rotation of your hips and pivoting motion is crucial for an effective low kick.

#3 – Diagonal kick

Next up, we have the Diagonal kick. This is also one you want to master quickly to ensure your kicking abilities are up there!

The Diagonal kick is a kick delivered at a diagonal angle, targeting your opponent’s midsection or floating ribs. Pivot on your support foot and swing your leg in a diagonal upward trajectory. Strike with your shin bone or the lower part of your foot, generating power from the hip rotation.

Follow this link to learn to use the Side Kick (Diagonal) effectively and powerfully.

#4 – High kick

The High kick is the next technique we’ll review. It’s one of the most important and powerful techniques in Thai Boxing. However, it’s also harder to learn, as it requires flexibility and training to get right.

The High kick is a technique used to target your opponent’s head or neck. Lift your knee as high as possible while pivoting on your support foot and rotate your hips to generate power. Extend your leg and snap your foot towards your target, striking with your shin or instep. Flexibility and balance are essential for executing high kicks.

#5 – Push kick (Teep)

And lastly, we have the Push kick. Again, one of the more simple techniques in the world of Muay Thai. Nonetheless, what it does best is open up opportunities for many offensive combinations; so it’ll be best if you learn it as soon as possible.

The Push kick is a versatile kick used for both offensive and defensive purposes. Lift your knee and thrust your foot forward, extending your leg to push your opponent away. Aim for the chest or abdomen to disrupt your opponent’s balance or create distance.

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Pause your reading, please. Now, what I want you to do is get comfortable with the kicks I’ve listed. The best way you can do that is by shadowboxing, which is the act of punching against the air, so basically, against nothing.

This is the best way for beginners to train because it doesn’t require any equipment whatsoever, unlike other training methods that involve using equipment, such as pads, protective gear, or a punching bag.

Once you’re comfortable with all five kicks, you can move on to step #5!

Step #5 – Understand how footwork works

The first 4 steps were definitely the hardest ones. It’s now time we amp up the pace and give you more information, so you can continue your fighting journey toward becoming a solid fighter.

To recap, you now know how to get into a proper fighting stance, how to punch fiercely, and how to kick effectively. That’s fantastic! However, these things are worth less without proper footwork. What do I mean by that?

You can use your feet and legs to generate more momentum in your strikes. For example, if you step forward while throwing a jab, you’ll be much more capable of generating more power through your legs. That’s a fantastic achievement if you ask me!

Here are some tips to utilize your footwork in Muay Thai to get more power with your punches and boost your defense.

• Maintain a balanced stance
• Stay light on your feet
• Step forward when you throw a jab, cross, and straight elbow
• Rotate your hips when throwing an uppercut, hook, and overhand punch
• Develop endurance and conditioning
• Incorporate angles into your footwork
• Pivot and Kick
• When throwing a kick, turn your other foot to the side
• Step forward when throwing a kick
• Step and Push Kick

Step #6 – Start combining offensive techniques

Now that you understand Muay Thai’s basic footwork, it’s time we advance to the more advanced techniques you want to learn. At this point in time, assuming you paused after every section and got comfortable with the techniques I’ve mentioned, you know enough to start combining techniques.

This is excellent news for those of you who want to become solid fighters. Learning to combine punches, kicks, and footwork—will skyrocket your Muay Thai skills and allow you to unleash your fighting abilities.

Here are some combinations you want to learn:

• Jab, Cross, Left Hook, Low Kick:
  • Jab with your lead hand.
  • Follow up with a cross (rear hand).
  • Transition into a left hook (lead hand).
  • Finish with a low kick targeting your opponent’s leg.
• Jab, Cross, Left Hook, Right Knee:
  • Jab with your lead hand.
  • Cross with your rear hand.
  • Throw a left hook with your lead hand.
  • Transition into a right knee strike targeting your opponent’s midsection.
• Teep (Front Push Kick), Left Hook, Cross:
  • Execute a front push kick (teep) with your lead leg.
  • Follow up with a left hook.
  • Immediately cross with your rear hand.
• Jab, Cross, Left Elbow:
  • Jab with your lead hand.
  • Cross with your rear hand.
  • Transition into a left elbow strike, aiming for your opponent’s face or body.
• Left Body Hook, Right Hook, Left Knee:
  • Throw a left hook to your opponent’s body.
  • Follow up with a right hook to the head.
  • Transition into a left knee strike targeting your opponent’s midsection.
• Jab, Cross, Left Kick:
  • Jab with your lead hand.
  • Cross with your rear hand.
  • Finish the combination with a left roundhouse kick targeting your opponent’s body or legs.
• Jab, Cross, Left Hook, Right Uppercut:
  • Jab with your lead hand.
  • Cross with your rear hand.
  • Throw a left hook.
  • Follow up with a right uppercut.
• Jab, Cross, Left Body Hook, Right Low Kick:
  • Jab with your lead hand.
  • Cross with your rear hand.
  • Throw a left hook to your opponent’s body.
  • Finish with a right low kick targeting your opponent’s leg.
• Left Uppercut, Right Hook, Left Kick:
  • Execute a left uppercut.
  • Follow up with a right hook.
  • Finish the combination with a left roundhouse kick.
• Jab, Cross, Left Hook, Right Kick:
  • Jab with your lead hand.
  • Cross with your rear hand.
  • Throw a left hook.
  • Finish with a right roundhouse kick.

As you can see, many of the combinations here begin with a jab and cross, aka one-two. The one-two is one of the most critical combinations to get right. Indeed, it can be a combination of its own (jab followed by a cross.) Be sure to practice it often.

Step #7 – Learn proper defense

Thus far, everything we discussed was regarding your offense. It was all about how to cause as much damage as possible to your opponent, which is what fighting, and Muay Thai specifically, is about.

So now, let’s dive into the other aspect of Muay Thai, which is how to defend the opponent’s punches properly. Frankly, I believe it’s as important as knowing how to throw a punch or a kick, so it’ll be best if you invest almost as much time into learning to defend yourself as you do in practicing your offense.

1. Blocking: Blocking involves using your arms, shins, or forearms to intercept and absorb the impact of incoming strikes. Common blocks include:
   • High Block: Raise your forearm and outer arm to shield against high punches, hooks, and elbows aimed at your head.
   • Low Block: Use your shins or forearms to block low kicks or strikes aimed at your legs.
   • Cross Block: Intercept straight punches and crosses by crossing your forearms in front of your face.
2. Parrying: Parrying involves redirecting your opponent’s strikes off their intended path, causing them to miss or lose balance. Common parrying techniques include:
   • Jab Parry: Redirect your opponent’s jab by using your lead hand to push it to the side.
   • Cross Parry: Redirect your opponent’s cross by using your rear hand to push it off course.
3. Evasion and Head Movement: Evasion techniques involve moving your head, body, or stepping to avoid incoming strikes. This includes:
   • Bob and Weave: Bend your knees and move your upper body from side to side, evading punches.
   • Slip: Move your head and upper body slightly to either side, causing your opponent’s punches to miss.
4. Clinching: Clinching is a defensive technique used in close quarters to control your opponent’s movements and limit their striking opportunities. It involves:
   • Securing an overhook and underhook position with your arms to control your opponent’s upper body.
   • Using your forearm or bicep to create space and control your opponent’s head or neck.
5. Footwork and Angles: Proper footwork and angle adjustments can help you evade and create openings for counterattacks. This includes:
   • Lateral Movement: Step laterally to the left or right to create angles, making it difficult for your opponent to land strikes.
   • Pivot: Pivot on your lead or rear foot to adjust your position and angle yourself away from incoming strikes.
6. Distance Management: Maintaining the right distance helps you avoid getting hit and sets up your offensive and defensive strategies. Control the distance by:
   • Using teeps (front kicks) to create space and keep your opponent at bay.
   • Closing the distance when needed to smother your opponent’s strikes or initiate clinching.

For the purposes of clarity, here are some instructional videos you want to learn to begin boosting your defense skills in Muay Thai!

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Before you advance into the 8th step, I want you to learn at least two defense techniques. These can be whichever ones you choose, perhaps the Slip, Bob and Weave, Blocks, and Parrys

Step #8 – Understand Muay Thai’s etiquette

This section will be the most simple to understand out of all the ones in this article. And still, you must understand how to behave properly when you’re attending a Muay Thai gym. In fact, these rules will help you throughout life in general, as they apply to pretty much everything in life.

The first rule is to show up on time. To show respect to the coach or trainer, you must show up on time, preferably before the class even begins. So try to get to class 5-15 minutes before it begins, especially in your first class.

Furthermore, you want to trust your coach and listen to him. He’s likely much more experienced than you and knows a thing or two about Muay Thai and martial arts.

The 3rd and last rule is to keep the training as clean as possible. Of course, when I say clean I don’t mean to mop the entire gym, but to not fight dirty. That means that you don’t want to break any rules in the ring or your typical training. For instance, fighting dirty is punching under the belt, which is extremely risky.

These rules will keep you safe and allow you to show respect. Make sure to follow these 3 rules to ensure you’re capable of starting your Muay Thai training the right way!

Step #9 – Start training in a Muay Thai gym

The next step is to find a proper Muay Thai gym. I can’t express how important this step is since it makes all the following steps easier. Frankly, you can’t progress and become a really good fighter by just training at home. You must at least find a partner to help you train with some pressure (more on that later.)

Thus, it’ll be worth it to invest in finding a proper Muay Thai gym and starting your training over there. There’s just no replacement for real one-on-one instruction. Likewise, there’s no replacement for training with people, so you can spar and do pad work together.

Step #10 – Sign up for a competition

The 10th step of learning and doing Muay Thai is to sign up for a competition. Now I’ll tell you something; I truly believe, with all my heart, that attending a competition is key to skyrocketing your fighting skills and learning pace.

How much more will you train if you knew you had a competition coming, which you had to prepare for? I’m confident most people would start taking their training much more seriously if they were to have a deadline coming up.

I know it can be scary; trust me, I’ve been there. However, once you’re done with your first competition, it all goes uphill from there.

You’ll be able to continue training at a much more aggressive and quick pace if you have a competition coming up. So trust me when I tell you that this step isn’t optional. You know enough to begin competing, so don’t underestimate yourself.

Of course, steps #10 and #9 come together. Without finding a proper Muay Thai gym, you won’t be able to sign up for a competition, as you won’t have the platform to take your training to the next level!

Step #11 – Spar and pressure test yourself

On your way to becoming a solid Muay Thai trainee, you must constantly test yourself and test your skills. Imagine two disciples, the first is just doing punching bag training and shadow boxing. The other, on the other hand, constantly tests himself by sparring and competing against other trainees.

Who, in your opinion, is going to learn and progress faster? Who will become the better fighter? The answer is quite simple, and still, Muay Thai disciples will skip their pressure testing and never even test themselves.

So step #11 is to spar as often as possible. While you don’t want to push your limits too far, you want to be on the edge of your skills, so you can optimize your progression.

In the book, The Way of the Superior Man, the author describes the optimized way to progress in everything in life. That way is to constantly live on your edge, pushing yourself further every single time.

The same applies to this instance. You always want to test yourself against other trainees who might be on your skill level or a bit better than you. Do that and your progression will be optimized!

Step #12 – Start training at home (optional)

Step #12 is to begin training at home. This, in my eyes, is an optional step. If you attend a qualified Muay Thai gym, you don’t have to train at home to progress. However, if training at home is the only way you can progress, then this step is a must!

I wrote an entire guide to training Muay Thai at home. I encourage everyone who wishes to do so—to read it, as it gives you a step-by-step system to doing so, including which equipment you need to buy.

But, in short, you want to buy a punching bag and gloves to start your training. You don’t really need anything more than that to begin training.

I sell Muay Thai gloves in my shop, which you can buy by following the link in the upcoming paragraph.

Likewise, here’s the punching bag I encourage you to get!

If you want to protect your hands and wrists when doing Muay Thai, you must pair yourself with high-quality gloves. Here are the best Muay Thai gloves currently on the market.

And, if you want to know what equipment is necessary to have—to train in Muay Thai while ensuring safety and progression, follow the link.

Step #13 – See results

Alright. So we’re now in the last step of this complete guide. This has been one of my most researched articles, so I hope you can appreciate this fact. And now, for the last step!

You’re now a capable fighter, who knows how to punch, kick, combine techniques, defend himself, and use footwork to generate more power through momentum.

You know more about fighting than 99% of people who live on this planet; congratulations!

It’s not the end of the story, however. You still want to continue learning throughout your Muay Thai journey. There isn’t an end to learning a martial art since there’s always more to learn and practice and teach.

Final Words

Blinklift is entirely about martial arts and learning them to improve your life. You can now learn to fight while noticing so many results that will better your lifestyle and well-being. You’ll notice some of them in real time when you begin your Muay Thai training.

Here are other articles you’d enjoy reading:

A Guide to Selecting the Perfect Pair of Muay Thai Gloves for You

9 Amazing Benefits Muay Thai Training Will Give You

Is Muay Thai Effective? 3 Real Examples!

Muay Thai 101 – Complete Guide for Beginners

Should You Learn Muay Thai? (Not What You Think)