Punches
Mat- Jab and cross to find range
- Hook and uppercut up close
- Used to set up kicks, knees and elbows
The complete guide
Muay ThaiTechniques, rules, training and gear.
Everything about Muay Thai in one place: the techniques, the four ranges, fighting styles, rules, how to train, what to buy, and where to watch and learn.
- MUAY THAI
Muay Thai is Thailand's national sport and one of the most complete striking arts in the world. It is fought withfists, elbows, knees and shins, and withthe clinch.
I coach MMA and grappling in Bali, and Muay Thai is the first thing I tell every fighter to learn for striking. This guide is the one I wish every new student read before their first session.
It covers the whole sport, from the first stance to the stadiums of Bangkok. Use the links at the top to jump to any part.
The short answer
What Is Muay Thai?
Muay Thai is a stand-up striking sport and martial art from Thailand, also called Thai boxing. Fighters use punches, elbows, knees and kicks, and they can grip and wrestle each other while standing, which is called the clinch.
It is known as the art of eight limbs because it uses eight points of contact: two fists, two elbows, two knees and two shins. For the full explanation, readWhat Is Muay Thai?.
The weapons
Muay Thai Techniques
Every strike in Muay Thai is aimed at one of three levels. Good fighters mix the levels so the opponent never knows which is coming.
- HIGH
- Head
- Punches · elbows · head kick · knee
- MIDDLE
- Body
- Body kick · knees · teep · body punches
- LOW
- Legs
- Low kick · sweeps · teep to the leg
Kicks
Te- Roundhouse kick, landed with the shin
- Low kick to the thigh, body kick to the ribs and arms
- Head kick, the fight-ender
Push kick
Thip- Known as the teep
- A straight kick with the ball of the foot
- Keeps an opponent away and off balance
Knees
Khao- Straight knee to the body
- Knees from the clinch, pulling the opponent in
- Jumping knee, used sparingly
Elbows
Sok- Horizontal, upward and downward elbows
- Spinning elbow as a counter
- Short range, and the strike most likely to cut
Clinch
Plam- Standing grappling for head and arm control
- Knees and elbows from inside
- Sweeps and dumps to put the opponent down
Defence
Defence in Muay Thai is as distinctive as the attack. Fighters check kicks by lifting the shin to block, parry and catch kicks, lean back from head kicks, and use a long guard, one arm extended, to keep distance and frame in the clinch.
Distance
The Four Ranges of Muay Thai
Each weapon has a distance where it works best. A fight is a contest over who controls that distance.
- YOU
- Elbows and clinch
- closest
- Knees
- close
- Punches
- middle
- Kicks and teep
- longest
- CLOSER TO YOUR OPPONENT
At long range you kick and teep. Step in and punches land. Closer still, knees take over. Chest to chest, it is elbows and the clinch.
Beginners tend to stand at one range. Experienced fighters move between all four in a single exchange: a teep to create space, a kick as the opponent steps in, an elbow when they get too close.
How fighters fight
Muay Thai Fighting Styles
Thai trainers group fighters by the weapon or approach they are known for. Most fighters blend two.
Muay Mat
The puncher
Heavy hands and low kicks. Walks forward looking for the knockout.
Muay Tae
The kicker
Scores with fast, hard roundhouse kicks to the body and arms.
Muay Khao
The knee fighter
Closes distance, locks the clinch and wears opponents down with knees.
Muay Sok
The elbow fighter
Dangerous at close range. Looks for cuts and sudden finishes.
Muay Femur
The technician
Timing, balance and ring craft. Makes opponents miss and makes them pay.
The fight
Muay Thai Rules in Brief
A professional fight in Thailand follows one structure.
5
rounds
in a professional fight
3
minutes per round
of fighting
2
minutes of rest
between rounds
- Winning.By knockout, referee stoppage or judges' decision.
- Scoring.Three judges score each round. Clean, powerful strikes that visibly affect the opponent score best, and in Thailand kicks, knees and balance traditionally outweigh punch volume.
- Fouls.Headbutts, groin strikes, biting and striking a downed opponent.
- Weight classes.Fighters are matched by weight, as in boxing.
- Amateur rules.Shorter fights, commonly three rounds, with protective gear.
Before every fight in Thailand, fighters perform the Wai Khru Ram Muay, a ritual dance honouring their teachers, wearing a headband called the Mongkhon.
Getting good
Muay Thai Training
Muay Thai is learned through repetition. A session builds the same skills in the same order, every time.
- 01
Warm-up
Skipping rope or a light run, then mobility.
- 02
Shadow boxing
Technique and footwork with no target.
- 03
Pad work
Rounds on pads held by a coach. The core of the sport.
- 04
Bag work
Power and repetition on the heavy bag.
- 05
Clinch and drills
Partner drills for clinch, defence and timing.
- 06
Cool down
Core work and stretching.
Your First Three Months of Muay Thai
Month 1
01
Foundations
- Stance, guard and footwork
- Jab, cross, teep and roundhouse kick
- Two or three sessions a week
Month 2
02
Combinations and defence
- Three and four strike combinations
- Checking kicks, parrying and blocking
- First straight knees and basic elbows
Month 3
03
Putting it together
- Full pad rounds at a steady pace
- Basic clinch positions
- Light, controlled partner drills
Two or three sessions a week is enough to progress as a beginner. Rest matters: shins, hips and shoulders need time to adapt.
Strength and conditioning is a separate block from skill training. Ourstrength and conditioning guideshows how to add it without hurting your Muay Thai sessions.
What to buy
Muay Thai Gear
You need very little to start. Buy in this order.
| Item | What it does | When you need it |
|---|---|---|
| Hand wraps | Support the wrists and protect the knuckles under the gloves | From your first week |
| Gloves | Most adults train in 12 to 16 oz gloves, heavier for sparring | Once you decide to keep training |
| Muay Thai shorts | Cut short and wide so you can kick and knee freely | Any time; normal shorts work at first |
| Shin guards | Protect both partners in drills and sparring | Before partner drills with kicks |
| Mouthguard | Protects teeth and jaw | Before any sparring |
| Groin guard | Protection for sparring and clinch work | Before any sparring |
From the cage
Muay Thai in MMA
Muay Thai is the striking base most mixed martial artists build on.
I coach MMA and grappling, and I still send every fighter to learn Muay Thai. Its low kicks, knees and clinch work carry straight into the cage, where elbows are legal and fights often happen against the fence.
Some things change. In MMA you stand lower and wider to defend takedowns, you kick with more care because a caught kick can put you on your back, and the clinch has to account for wrestling.
- What carries over.Low kicks, the teep, knees, elbows and clinch control.
- What changes.Stance, kicking distance, and how long you can stay in the clinch.
- What to add.Wrestling and ground fighting, which Muay Thai does not cover.
If you want to fight MMA, start with Muay Thai for striking and add grappling alongside it. I coachMMA and grappling in Bali.
See it live
Where to Watch and Train Muay Thai
Thailand is the home of the sport, and its two great stadiums are both in Bangkok.
Bangkok · opened 1945
Rajadamnern Stadium
The oldest of the two major stadiums. A Rajadamnern title is one of the highest honours in the sport.
Bangkok · opened 1956
Lumpinee Stadium
The other great arena. Lumpinee and Rajadamnern champions are regarded as the best in the world.
Worldwide
Gyms and camps
Muay Thai is taught on every continent. Thailand has training camps for every level, from first-timers to champions.
Indonesia
Muay Thai in Bali
HermQ offers private one-on-one Muay Thai coaching in Bali for beginners and experienced fighters.
If you are heading to Bali, you can book privateMuay Thai in Baliwith HermQ's coaches and train around your trip.
The language
Muay Thai Glossary
The Thai words you will hear in any gym.
- Kru
- Teacher or coach
- Nak Muay
- A Muay Thai fighter
- Mat
- Punch
- Sok
- Elbow
- Khao
- Knee
- Te
- Kick
- Thip (teep)
- Push kick
- Plam
- Clinch
- Wai Khru
- The pre-fight ritual of respect
- Mongkhon
- The headband worn into the ring
- Pra Jiad
- Armbands worn in the fight
- Muay Boran
- The older styles Muay Thai grew from
Questions
Muay Thai: Common Questions
How do you pronounce Muay Thai?
Roughly moo-ay tie. Muay is one flowing syllable and Thai sounds like tie.
How many times a week should I train Muay Thai?
Two or three sessions a week is enough for a beginner to progress. Fighters preparing for a bout train most days, often twice a day.
Is Muay Thai hard to learn?
The basics are simple and most people can throw a proper kick within a few weeks. Timing, defence and the clinch take years, which is what keeps people training.
Can I learn Muay Thai at home?
You can practise shadow boxing, footwork and conditioning at home. To learn correct technique you need a coach to watch and correct you, and pad work needs a partner.
Will Muay Thai get me in shape?
Yes. Sessions combine skipping, striking rounds and core work, so they train your legs, core, shoulders and lungs together.
What is the difference between Muay Thai and MMA?
Muay Thai is a striking sport fought standing. MMA combines striking with wrestling and ground fighting. Many MMA fighters use Muay Thai as their striking base.
What age can you start Muay Thai?
Any age. Children start with games and basic technique, and plenty of adults begin in their thirties, forties and later. Training is scaled to the person.
What size gloves do I need for Muay Thai?
Most adults train in 12 to 16 oz gloves. Lighter gloves suit pad and bag work, heavier ones are used for sparring.
Final thoughts
Eight weapons. One sport. Start with one session.
Muay Thai rewards the basics. The fighters who look effortless have thrown the same kick tens of thousands of times, and every one of them started with a stance and a jab.
Learn the weapons, understand the ranges, train two or three times a week, and add gear as you need it. Everything else in this guide follows from that.
If you are in Bali, HermQ coaches privateMuay Thai, MMA, kickboxing and grapplingone on one, for every level.
Keep Reading
Source for Olympic recognition: International Federation of Muaythai Associations,IOC recognition confirmed.