Common Muay Thai Mistakes & How to Fix Them

Common Muay Thai Mistakes & How to Fix Them

Whether you’re brand new to Muay Thai or you’ve been training for a few years, chances are you’re making some common mistakes that are holding back your progress. The good news? Once you become aware of them, they’re relatively easy to fix — and doing so can dramatically improve your technique, balance, speed, and power.

Here’s a breakdown of the most common Muay Thai mistakes we see at gyms across Thailand (and the world), plus exactly how to fix them.

1. Poor Guard Position

The Mistake:
Dropping your hands or having a loose, lazy guard is one of the most common errors in Muay Thai. It leaves your head wide open for counters, elbows, and body kicks.

The Fix:

• Keep your lead hand around eyebrow height and your rear hand tight to your temple.
• Elbows tucked in to protect your ribs.
• Drill shadowboxing rounds just focusing on maintaining your guard.
• Practice pad work with the “touch and return” method — immediately bring your hands back to your face after every strike.

📌 Train with expert coaches at Sumalee Boxing Gym in Phuket to correct your form and build confidence in your guard.

2. Flat Feet & Lack of Rhythm

The Mistake:
Standing flat-footed kills your mobility, makes your footwork clumsy, and slows your counters. Many beginners “plant” too early, especially when kicking.

The Fix:

• Stay light on the balls of your feet, especially during combinations.
• Use a controlled bounce (not jumping) to maintain rhythm and mobility.
• Shadowbox with movement drills and change direction regularly.
• Skipping rope helps build natural rhythm and foot coordination.

🎯 Add movement and flow into your training with our Muay Thai Skills & Technique Classes.

3. Telegraphing Strikes

The Mistake:
Winding up punches or leaning too much before a kick makes it easy for your opponent to read and counter.

The Fix:

• Think “snap, not swing.” Your shots should be fast and direct.
• Drill combinations with speed over power to train fast-twitch muscles.
• Focus mitts and Dutch drills are great for reducing telegraphing.
• Watch sparring videos of yourself to catch patterns and habits.

🎥 Book a Private Muay Thai Session to get personalised feedback and correct these habits faster.

4. Poor Hip Rotation on Kicks

The Mistake:
Throwing leg kicks or body kicks with just your leg = weak impact and higher risk of injury. This is often due to stiff hips or incorrect weight transfer.

The Fix:

• Turn your standing foot fully (about 90°) when kicking.
• Pivot your hips through the target, not just to it.
• Use resistance bands or mobility drills to improve hip flexibility.
• Slow-motion pad work helps dial in the mechanics before going full power.

📍 Our Gold Plus Package includes recovery sessions that improve flexibility and movement, so you can kick harder and safer.

5. Neglecting Clinch Training

The Mistake:
Most beginners (and many intermediates) avoid the clinch like the plague. But in Muay Thai, clinch work wins fights.

The Fix:

• Dedicate time every week to clinch rounds, even if it’s just 5-10 minutes.
• Focus on position before attacks — posture, inside control, and balance.
• Use neck wrestling drills to build comfort and stamina.
• Clinch spar with more experienced partners to learn faster.

🤼 Learn authentic clinch work straight from Thai fighters with our Platinum All-Inclusive Package.

6. Overcommitting or Leaning In

The Mistake:
Leaning too far forward when punching or kicking throws off your balance and makes you vulnerable to counters, especially sweeps.

The Fix:

• Keep your centre of gravity over your hips.
• Imagine a string pulling you up from the crown of your head — tall posture at all times.
• Focus on weight transfer, not weight dumping into your strikes.
• Practice shadowboxing at half speed with attention to posture.

✅ Improve your balance and movement by adding the Yoga Package to your next stay.

7. Sparring Too Hard, Too Soon

The Mistake:
Going full beast mode in sparring when you’re not ready damages your progress — and your training partners. It builds fear, bad habits, and injuries.

The Fix:

• Start light and technical. Sparring isn’t a fight; it’s learning with consequences.
• Use control to test techniques, timing, and defence.
• Save heavy sparring for controlled environments under your coach’s supervision.
• Ask for feedback after rounds to fast-track your improvements.

💥 Want to spar like a fighter without risking injury? Our Private Muay Thai classes include structured sparring, drills, and coaching feedback.

Final Thoughts

Improving your Muay Thai isn’t just about working harder — it’s about working smarter. Fixing these common mistakes won’t just help you get better faster, it’ll help you avoid injuries, feel more confident in the ring, and develop real fight IQ.

Whether you’re training in Thailand or back home, check in with these tips every few months. Progress isn’t linear, but staying consistent with good habits will take you much further than just hitting pads hard.

Bonus: Quick Fix Checklist ✅

• ✅ Hands up, elbows in
• ✅ Light on your feet
• ✅ No telegraphing — keep it snappy
• ✅ Rotate hips fully
• ✅ Clinch every week
• ✅ Don’t lean forward
• ✅ Spar smart, not hard

Want to train Muay Thai in Thailand the right way?
Check out our full range of Muay Thai Training Packages at Sumalee Boxing Gym — designed for everyone from complete beginners to seasoned fighters.