How to Hold Kick Pads Correctly: A Trainer’s Guide

[vc_row][vc_column][vc_column_text css=””]Whether you are a coach, trainer, or training partner, holding kick pads correctly is essential for effective Muay Thai practice. Proper pad holding ensures safety, maximizes the quality of strikes, and helps fighters improve their technique and footwork. In this guide, we will walk you through why proper pad holding matters, the essential gear you need, the correct stance, and how to hold pads for all basic Muay Thai strikes.

Why Proper Pad Holding Matters

Proper pad holding goes beyond just catching kicks and punches. It protects the trainer from injury by absorbing strikes safely and allows fighters to execute strikes with full power and precision. When pads are held correctly, fighters get realistic feedback on their technique and timing, which is crucial for developing effective footwork and strike combinations. A good pad holder also helps maintain rhythm and flow, keeping the training engaging and productive.

Essential Gear for Pad Holding

Before stepping into your role as a pad holder, having the right gear is crucial, not only to protect yourself from injury but also to provide a stable and reliable target for your training partner’s strikes. The right equipment helps maintain the quality and safety of every session.

Belly Pad

While not always mandatory, a belly pad is highly recommended, especially during intense training or when absorbing powerful body kicks and knees. It offers extra padding to protect your torso, reducing the impact and preventing bruising or injury. Belly pads often come with adjustable straps for a secure fit, allowing you to move freely while maintaining protection.

Shin Guards

Shin guards are essential when holding pads at the leg level or during close-range drills. They protect your shins from accidental strikes, especially when training aggressive fighters who may miss their target. Good shin guards should provide solid padding without restricting movement, enabling you to react quickly and hold pads confidently.

Handwraps or Gloves

Your wrists and hands take a lot of the shock when catching punches and elbows, so wearing handwraps or padded gloves is a must. Handwraps stabilize your wrists and knuckles, helping to prevent sprains or fractures, while gloves add extra cushioning for more intense sessions. Proper hand protection allows you to hold pads firmly and safely for longer periods.

Using quality Muay Thai gear not only ensures your safety but also brings a professional feel to training. Durable, well-made equipment lasts longer and performs better, giving you and your partner confidence and comfort throughout your workouts.

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Basic Pad Holding Stance

A strong and balanced stance is the foundation of effective pad holding. Start with your feet shoulder-width apart, one foot slightly forward to maintain stability and mobility. Keep your knees slightly bent to absorb impact and allow quick movement.
Elbows should be tucked close to your body for stability, with your core engaged to help absorb strikes and maintain balance. Always maintain eye contact with the striker, this improves timing and helps you anticipate incoming strikes, allowing you to adjust your pad positioning accordingly.

How to Hold for Basic Muay Thai Strikes

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Roundhouse Kick (Right and Left)

When holding for roundhouse kicks, angle the pad to match the natural curve of the kick. Brace your arm firmly by locking your elbow and engaging your core to absorb the force safely. Maintain a stable stance with weight slightly forward to avoid being pushed off balance. Avoid holding the pad too loosely, which can cause it to snap back, or too tightly, which can tire your arm quickly.

Push Kick (Teep)

Hold the pad flat and firm at chest or stomach height, locking your arms and keeping elbows close to your body. This prevents the pad from moving backward under the force of the push kick. Use a grounded stance with feet staggered to absorb the impact without losing balance.

Punches (Jab, Cross, Hooks, Uppercuts)

For punches, position the pads close to the face or body, depending on the strike. Keep pads steady at head or chest level for jabs and crosses, and angle them inward or upward to follow the trajectory of hooks and uppercuts. Keep your wrists straight and grip the pads firmly but relaxed to absorb strikes safely.

Knees

Hold pads close to your body or midsection and brace your core to absorb the concentrated force of knee strikes. Keep your feet firmly planted and slightly lean into the strike to help distribute impact and maintain balance.

Elbows

Elbow strikes require you to hold the pads tightly near your head or torso. Lock your arms, but remain flexible enough to absorb sharp impacts without injury. Align the pads carefully to reduce strain on your joints and keep communication clear with your partner for timing.

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Common Mistakes to Avoid

Holding pads too loosely or too tightly

Holding pads too loosely can cause them to snap back and injure your wrists or elbows. Holding too tightly tires your arms quickly and reduces your ability to absorb strikes smoothly.

Turning away from strikes

Turning your body or head away compromises your safety and control. Always face the striker directly to brace for impact and maintain a stable target.

Poor footwork or standing too close or far

Standing too close makes it hard to absorb strikes without being pushed off balance. Standing too far reduces control and reaction time. Maintain a balanced stance with proper distance.

Dropping pads between combinations

Lowering pads between strikes disrupts training flow and increases the chance of missed strikes or injuries. Keep pads ready and in position throughout combos.

Reacting late or unpredictably

Delayed or erratic reactions reduce training effectiveness and increase injury risk. Stay alert, anticipate strikes, and communicate clearly with your partner.

Recommended Quality Products

Investing in high-quality Muay Thai gear can make a big difference in your training experience. Here are some top-rated kick pads trusted by trainers worldwide:

K-Kick Pads – Double Strap

K Brand Muay Thai, K-Kick Pads-Double Straps feature a double strap buckle and soft genuine leather for a comfortable, non-slapping feel during sparring or competition. Weighing about 3 kilograms, they are best for trainers and fighters over 90 kg, while single strap models suit those under 90 kg. Handmade in Thailand, they come in various color options and measure approximately 37 x 12 x 17.5 cm.

Fairtex Premium Curved Kick Pads (KPLS2)

Fairtex Kick Pads KPLS2 feature a premium curved design made from soft, durable cowhide leather. Lightweight at 2.7 kilograms, they offer comfortable straps and forearm support for easy holding. Ideal for women, kids, and amateurs, these pads are perfect for training and sparring. Available only in Thailand, they come in black and standard size.

Twins KPL-12 Deluxe Kicking Pads

Twins KPL-12 kick pads feature a fully padded design with a velcro fastening system for a secure, quick fit. Made from high-quality Thai leather and 100% handmade, they offer durability and excellent performance. Compatible with belly pads and punching mitts, these pads come in multiple colors and sizes (S, M, L) and are sold in pairs.

Fairtex Curved Kick Pads (KPLC2 and KPLC5)

Fairtex Kick Pads KPLC2 are curved, standard-sized pads made from durable, high-quality cowhide leather and weigh 2.5 kilograms. Handcrafted in Thailand, they offer thick forearm padding for injury protection and a soft, flexible feel at first use. Ideal for women, kids, and amateurs, they come in Black/Blue, Black/Red, Black/White, and Black/Yellow. Additionally, the Fairtex KPLC5 model features microfiber material, extra padding, weighs 2.2 kilograms, and is perfect for jabs and hooks, available in Black/Gold.

 [/vc_column_text][vc_separator css=””][vc_column_text css=””]Mastering how to hold kick pads correctly is just as important as throwing the strikes themselves. Proper pad holding ensures safety, improves striking accuracy, and helps build better footwork and timing in Muay Thai training. With the right stance, gear, and techniques, you can support your training partner’s progress and make each session productive and injury-free. Invest in quality Muay Thai gear, focus on technique, and avoid common mistakes to get the most out of every pad-holding session.[/vc_column_text][/vc_column][/vc_row]