Punch Catching Drill

The punch catch drill develops timing and hand speed by having the defender slap incoming punches with the palm. The attacker aims for the chin while the defender redirects with controlled contact. Proper footwork is essential—stepping in when attacking and stepping back when retreating. Practitioners should begin at slow speed and gradually increase intensity as comfort with the movement develops.

Parrying Technique

Parrying redirects punches rather than stopping them, keeping the hands elevated at eye level. The defender uses the palm to swat incoming strikes away from the target without dropping the guard. Footwork remains minimal but critical—small slides and steps complement hand movements. Partners alternate roles, maintaining slow tempo initially before increasing speed and intensity.

High Guard Coverage

The high guard requires grabbing the forehead tightly to eliminate gaps between fist and face. Without tight coverage, incoming punches can deflect off the hands directly into the chin, risking knockout. Impact absorption occurs through the forearms, not glove padding. The instructor emphasizes this common mistake by recounting a personal knockout from poor high guard placement during professional competition.

Philly Shell Defense

The Philly Shell uses a side stance with the lead arm low and rear hand positioned flexibly to create a mobile shoulder guard. Rather than holding the shoulder statically, the defender rolls punches off it using hip action originating from the feet. This rolling motion dissipates impact while maintaining offensive positioning. The technique can be combined with parries and blocks to handle multi-punch combinations.

Head Movement and Slipping

Slipping involves rotating the torso to move the head off the centerline without leaning forward. The defender twists the shoulders—rather than bending—to evade incoming strikes while maintaining balance and defensive posture. Forward leaning creates vulnerability to head kicks in kickboxing and MMA contexts. This subtle, efficient movement allows immediate counter-offensive opportunities.

Parry and Counter Combination

Combining parries with counters creates a circular hand-fighting exchange that controls distance and rhythm. After parrying the jab, the defender steps in and counters with power generated from the lead leg and hip rotation. Power derives from lower body mechanics—leg drive, hip rotation, and foot placement—rather than arm strength alone. This synchronized footwork and hand movement prevents inefficient arm punching.

Basic defensive boxing drills

Ramsey Dewey

Dempsey Roll

2 min read·6 key moments·PT12M19S video

Key Takeaways

•Punch Catching Drill
•Parrying Technique
•High Guard Coverage
•Philly Shell Defense

7 basic defensive boxing drills to help you avoid damage in combat sports and put yourself into a better position to counter strike. Thanks to my channel sponsors: No-Gi BJJ Gear is now Xmartial, catering to all kinds of combat sports athletes from BJJ, MMA, Muay Thai and more. Use my code RAMSEY10 for a 10% discount on everything at https://www.xmartial.com/?ref=AyJ_EjPCOXox -AND- Relxbit.com makers of fine massage guns. Use my code RAMSEYDEWEY15%OFF for a 15% discount. Check out my review of the Relxbit massage gun here: https://youtu.be/cs3u9dy_3ZY Shanghai based MMA Coach and Kunlun Fight Combat League ringside commentator Ramsey Dewey answers questions from the viewers. Leave your questions in the comments below! This video features original music by Ramsey Dewey Follow me on Instagram at: https://www.instagram.com/ramseydewey/

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Frequently Asked Questions

What does this video teach about dempsey roll?

This video covers punch catching drill, parrying technique, high guard coverage. It provides detailed instruction from Ramsey Dewey.

How long does it take to learn dempsey roll?

The basic mechanics can be understood in a single session, but developing reliable execution requires consistent drilling over weeks of practice. This 6-part breakdown helps structure your training by isolating each phase of the technique.