What is the Difference Between Boxing and Kickboxing?

Maybe a strange question but something I get asked often. And it's not necessarily a simple answer such as, "kickboxing is boxing but you also throw kicks." There is definitely more to it than that. There are also some myths related to boxing vs. kickboxing that I will cover here as well. Read on!

First of all, boxing refers to a combat sport governed by specific rules. While there are variants to the structure of a particular boxing match, the general rules themselves are pretty much the same. All striking is done with fists. Striking with anything other than a fist - like a kick, knee, elbow, headbutt, etc, - would be illegal.

Kickboxing is a little bit more of an amorphous term. It can refer to multiple disciplines and styles. But one thing that remains pretty constant is that you are indeed throwing kicks as well as punches. What kind of kicks depends a little on the style you train. In the last 10-20 years, I would say that Muay Thai has been the prevailing influence in most kickboxing classes out there. Along those lines, kickboxing will also include strikes with elbows and knees as well as involve certain movement, like spinning, that would never happen in boxing (not always because is is illegal, it would just be impractical).

But there is more to it than that. Boxing generally more nuanced than kickboxing with the big example being head movement for defense. It is the only fighting system I know of where head movement is utilized like this. You can do these things in kickboxing as well but it doesn't always make as much sense. For instance, you can certainly roll underneath a punch in kickboxing but you run the risk of getting knee'd in the face ducking down like that. You could slip a straight punch but if a round kick immediately follows, you will run right into that kick and it won't feel good. Thus, defense in kickboxing is likely going to involve blocking and checking vs. head movement and footwork in boxing.

So if kickboxing involves a wider variety of strikes than boxing, does this mean it is more difficult to learn than boxing? Not necessarily. I would say that at first, it is a lot of extra terminology to take in and that is why I don't recommend people start off with a kickboxing class at our club. There is also more to manage in terms of spacing from the heavy bag but as far as truly learning the skill, I don't believe that kickboxing is more challenging.

What about from a workout perspective? This is where certain myths kick in (pun intended!):

MYTH 1 - You Get A Better Workout From Kickboxing

I have watched hundreds and hundreds of people in boxing and kickboxing classes and can tell you that beyond a shadow of a doubt, around 99% of them will get a better workout from boxing vs. kickboxing. Only exception being those who are very high-level kickboxers already. Otherwise, most people move faster, produce a lot more volume, sweat more, burn more calories and build more muscle from boxing. Why? Because that 99% of the people I've seen will go faster and work harder in a boxing class. Kicks slow things down considerably in a number of ways. It generally takes twice as long to throw a kick than a punch, plus there is extra time transitioning to other strikes in a combination as well. Power output (for punches and kicks) is not the same unless again, someone is in that less-than-one-percentile category of being a very advanced kickboxer with a high level of coordination.

MYTH 2 - Kickboxing Works Your Legs While Boxing Is Just Upper Body

This is a big one: since boxing only allows a person to strike with their hands whereas kickboxing allows striking with the hands and legs, it make sense that kickboxing is more of a lower body workout, right? Wrong! Well, for the most part. Because whenever you kick or knee something, that means you are standing on one leg for a duration of time and thus, your calves may get a better/different workout but otherwise, boxing is as much about the lower body as it is the upper body. I'm gonna say it again because if you haven't done a lot of boxing before, you may not realize it at all: Boxing is a full-body workout, using your legs (and your core) as much as the upper body. Granted, this is one of the harder things for people to learn but it is the essence of boxing. Every punch starts from below the belt meaning that the first thing you do, the first muscle you move, when you decide to throw that punch is going to come from the hips and legs before working its way into the fists. Boxing allows for more aggressive footwork as well and pushing off the ground in your fighting stance is going to strengthen your legs more than throwing a kick, in most situations.

MYTH 3 - Boxing Is Mostly For Men While Kickboxing Is More Female-Oriented

This perception is the reality for many people I've spoken to. Because of things like Tai Bo and Cardio Kick classes being offered at big box gyms, it does seem like many people from the outside perceive boxing as more of a male sport with kickboxing being more female-oriented. I myself don't see it that way at all but understand that the viewpoint exists. Then there's the old stereotype of a boxing gym being like in the movies - white walls, spit buckets, a bunch of rough-looking people training on their own. Of course that is not what a boxing gym has to be at all and I have certainly seen hundreds of women (and men) at our club really take to boxing. Some may never have thought they would but getting the opportunity in a very non-intimidating environment was all it took. Both boxing and kickboxing are for everybody, they truly are. All ages, fitness levels, body types, etc. It is a beautiful thing.

And kickboxing itself is a beautiful thing too! I hope I am not coming off as disparaging here. I enjoy teaching both kickboxing and boxing, I enjoy doing them both myself, and I recommend both to everyone. I will say again that almost every single one of you will get more from a workout perspective from boxing but you will certainly work hard kickboxing as well plus the personal enjoyment factor must not be discounted. Plenty of people love kicking and thus, should kick away! And if you haven't tried it, try it!

I Can't Do THAT!

As I have said time and time again, I am lucky enough to have the opportunity to teach an extremely wide range of people how to box. Kids as young as 5, adults as young as 81. People who have fought in the ring before, done EVERY other sport or workout in the world, and people who never played any sport whatsoever and did everything in their power to avoid gym class. I love this! It is wonderful to watch all different people from all walks of life develop these skills, as well as just improved physical abilities.

The tough part can be convincing people that they can do challenging things. That they are stronger than they think. Some people tell me that they can't hit that hard, move that fast, get something complicated like footwork down, that certain combinations are just too long. Then there are many, many others who maybe don't say this out loud but certain think it (I can read minds, btw.) 

While not boxing specific, let’s take the push-up as an example here. Some folks may not have the physical strength to perform a standard push-up. Or can’t do it on their toes. YET. That is the key word- "yet". They may not be able to physically do these things today but what about tomorrow? Or the next day? Or they try a little harder tomorrow and the next day and for several days after that but still, no go? Does this mean that this someone simply cannot do a push-up? If that is the belief they have or the conclusion they come to than yes, they may be correct. 

But I know we get stronger with each one we try. I know there are techniques that can help us get there faster, I know there are other health-related changes that can get us there.. Barring any major physical disability, most of us absolutely can do a push-up. Maybe not today, maybe not tomorrow but some day. That is how training works. And WILL work for you. But you have to believe it. Don’t let the mind hold your body back from achieving something amazing. Instead, turn your own brain into a training tool. A coach. A weapon that can give you the advantage over any challenge.

On the flip side, this does not mean you can go back in time and beat Muhammed Ali in his prime. But if you train hard, as if you really believe nothing will hold you back, I 100% guarantee you that you will be physically stronger, mentally tougher, and with better skills than you ever thought possible when you originally told yourself that you couldn’t do it. That it was too hard.

I’ll go one step further here. We are often encouraged as people to try our best. And rightly so. Putting in a sub-par effort for something that matters to you doesn’t make a lot of sense. But as non-babyYoda once said, "Do, or do not. There is no try". So do your best, don’t try your best.

It’s more than that though. Is your best really ‘your best’? That can be hard to answer. And certainly no one can answer it for you. When it comes to fitness, especially boxing, the hope is that your best is always better than it was yesterday. I hear more and more often are people resigning themselves to the sentiment that life is hard and they are just doing their best to hang in there. They're not wrong but I'm not sure that this approach will help them always do their best. By even telling yourself that life is tough (again, not wrong), it's taking the focus away from you. YOU are tough. You are strong. You can't control what life throws at you but are strong enough to take it on. You CAN do it! And if you're somehow not able to, just remember that you are only not able to do it yet.