the anatomy of martial arts: an illustrated guide to the muscles used for each strike, kick

TableofContents

TitlePageDedicationPART1:OVERVIEW

INTRODUCTIONANATOMYANDMARTIALARTS

LINESOFPOWERFORMOVEMENT:KINETICCHAINSCONSEQUENCEOFIMPACTANDMISUSESTEROIDSTHEPHYSICSBEHINDAHIGH-ENERGYSTRIKE

HOWTOUSETHISBOOKPART2:TECHNIQUES

HANDSTRIKES&BLOCKSFRONTPUNCHREVERSEPUNCHPALMHEELLEAD-HANDBACKKNUCKLEKNIFEHANDCHOPFRONTELBOWDOWNWARDBLOCKUPPERBLOCKIN-TO-OUTBLOCKOUT-TO-INBLOCKPALMHEELBRICKBREAKHANDSTANDBRICKBREAK

KICKSKNEELIFTKICKLOWSCOOPKICKFRONTSNAPKICK

FRONTTHRUSTKICKROUNDHOUSEKICKAXEKICKIN-TO-OUTCRESCENTOUT-TO-INCRESCENTSIDEKICKBACKKICKJUMPINGROUNDHOUSEKICKSPINNINGHEELKICKLOWSPINNINGHEELKICK

THROWSSTOMACHTHROWMAJOROUTERREAPMINOROUTERREAPFORWARDBODYDROPSHOULDERTHROWSNAPOVERSWEEPINGHIPTHROWRICEBALETHROWFRONTFIREMAN’STHROW

GROUNDWORKGUARDSCARFHOLDSIDEMOUNTBRIDGE&SHRIMPSINGLE-LEGTAKEDOWNDOUBLE-LEGTAKEDOWN

ROLLS&FALLSFORWARDROLLBACKWARDROLLBACKFALLSIDEFALLFACEFALLAIRFALL

WEAPONSSHINAISTRIKECANETHRUST

TONFATHRUSTSHORTSTICKSTRIKE

APPENDIX 1: INSTRUCTIONS FOR MARTIAL ARTS-SPECIFICEXERCISESAPPENDIX2:MUSCLES(ALPHABETIZED)&THEIRMOVEMENTSAPPENDIX3:MUSCLEACTIONSBYJOINTGLOSSARYINDEXABOUTTHEAUTHORSABOUTTHEMODELSCopyrightPage

ThisbookisdedicatedwithhumbleappreciationtoDr.KenKyunghoMin,founderoftheUniversityofCaliforniaatBerkeley’sMartialArtsProgram

(UCMAP).ItwasDr.Min’sencouragementtoexploreallaspectsofmartialartsthatmadethisbookpossible.

PART1:OVERVIEW

INTRODUCTION

Welcome to The Anatomy of Martial Arts: An Illustrated Guide to theMusclesUsedinKeyKicks,StrikesandThrows.Betweenthetwoauthors,we have about 60 years of formal martial arts training and yet are juststarting toscratch thesurfaceof learning.This isnotanattemptatbeinghumble; it’s a simple fact. As you train in whatever martial arts youchoose, your body changes. With luck, it is sculpted to flow with thetechniques that the art demands, andwith time there should be a steadyimprovement.However,whenlookingatmartialartstrainingoveralongerperiodoftime,ourbodiesinevitablyageandourphysicalabilitiesslowlydecline.Thebottomlineisthatwespendmoreandmoreofourtimetryingto adapt the techniques we know to an ever-changing set of bones andmuscles.

For thisbookwe’vebeen limited toshowing50 techniques fromaswideanarray of martial arts as we could. Thus, we chose a number of hand strikes(including breaks), kicks, throws, weapon and grappling techniques, and rollsandfalls.Whileabeginningmartialartsstudentmayfindthisbookinteresting,itwillbemostuseful to intermediateandadvancedpractitionersof themartialarts.Unlike most other martial arts books, this book assumes that the reader is

already familiar with the techniques that are featured. We don’t teach anytechniques;rather,wehighlightanddiscussthemainmusclegroupsrequiredforthe technique tobeperformedandsuggestways tobothstrengthenandstretchthose muscles to improve the technique’s quality. Because even basic movessuch as a front kick can be taught a variety of ways depending on the art inwhich they’re used, we hope that by emphasizing the body’s fundamentalstructures, particularly the musculature and kinetic chains, the foundation ofeachtechniquemightbereopenedtodiscussion.Even if youdecide that themuscles highlighted are incorrect or incomplete,

thenatleastwe’veaccomplishedourprimarygoalofgettingyoutothinkabouteachtechnique’sfoundation.Wehopethatbyreviewingyourmovementsastowhichmuscles are being used, you can augment your training to improve thepowerandmotionthatactuallydrivethetechniques.

ANATOMYANDMARTIALARTS

Everymovewemake,beitsitting,standing,running,orkicking,involvesan elaborate choreography of the 250 skeletal (or voluntary) muscles astheymoveour206bones.Thesebonesarearrangedasfollows:29intheheadandneck2clavicles,orcollarbones(themostcommonlybrokenboneinthebody)2scapulae,orshoulderblades26inthespine,orvertebralcolumn24ribs1sternum2inthepelvis60inthearms(3each)andhands(27each)60inthelegs(4each)andfeet(26each)

Inbrief,eachmusclegrouphasaspecificsetoffunctionsandisoftenpairedwith an opposing muscle or muscle group. The biceps, for example, areresponsible forbending thearmat theelbow,while the tricepsare responsibleforstraighteningit.Contractingthebicepscausesthearmtobend;at thesametime,thetricepsmustrelax.Anydisruptioninthisplayofoppositescanaffectthemovement (for example, tightbicepswill prevent full armextension).Thelastpageofthisbookfeaturesacolor-codedillustrationofthemusclesandtheiractions.You’llalsofindchartsintheappendixthatlistthekeymusclesandtheirfunctions.TheAnatomyofMartialArtslargelyignoresthe29bonesinthehead,except

insofar as to recognize that the head must be protected (as with a chin tuckduringabackfall).Themovementsoftheremaining177bonesandthemusclesthatmovethemarewhatmakethepracticeofmartialartssoveryinterestingand

difficulttolearn.Themartialarts,whenproperlyperformed,aren’tjustasetofactions but a veritable symphony of movements. This makes identifying themuscles involved in any given technique a challenge. Even a technique asseemingly simple as a reverse punch requires the martial artist to perform aspecificsequenceofactionsinaspecificorderandwithspecifictiming.It’sbeyondthescopeofthisbooktodescribeallthemusclesinvolvedineach

stageofatechnique;rather,thisbookhighlightsthekeymusclesandthekineticgroups they work in. We hope that this will help you reconsider how youperceivethevarioustechniquesandhowyoumightimprovethem.

LINESOFPOWERFORMOVEMENT:KINETICCHAINS

Powerisrequirednotonlyforhandstrikesandkicksbutalsoforthrows,jumps,falls,andtwistingoutofanattacker’sreach.Anumberofpeoplehaveusedtheterm“kineticchain”inreferencetoapowerstrokeofthebody,orwhenmuscleswork together to produce a given line of power.While several kinetic chainshavebeendefinedandused inotherworks, thisbook features sixmajorones.(There are, of course, many others that can be defined, but for the sake ofsimplicity we’ll stick with six.) With the remarkable complexity of even“simple”martialartstechniques,it’srarewhentherearenotatleasttwoofthesekinetic chains working together to produce a flow of power in a desireddirection.Thesixkineticchainsdescribedbelowareeachresponsibleforadifferentkey

powerdriveof thebody.Eachdescriptionincludestherelativeeffectiverange,speed,andstrength,aswellasacoupleofexamplesoftechniquesthatarebasedonthatkineticchain.

PosteriorKineticChain:Thisforwarddriveofthehips(sometimesreferredto as a pelvic thrust) is a medium-range, slow, strong movement that’susuallyusedtoalignthedriveofthelegswitheithertheweightofthetorsoor an upper-body drive. This kinetic chain is perhaps the hardest one tounderstand and is often a central component in ki exercises and otherfundamental power-generation techniques. It gets its name from the factthat themuscles involvedareontheposteriorsideof thebodyandrangefromthehamstringsinthelegsallthewayuptothelatissimusdorsiintheupper back. It is essential in a standard reverse punch or a groundworkbridge.LegExtensionKineticChain:Thislong-range,fairlyquick,strong

driveinvolvestheextensionofthelegatthehip,knee,andanklejoints.It’susuallyassociatedwithakickoraliftingactionofthebody.HipTurnKineticChain:Thisdrive isshort-range,slow,andverystrong.Theturnofthehipisintimatelyconnectedwithlegmovementsandbodytwists,suchasthesweepinghipthrow.Lateral Kinetic Chain: This medium-range, slow, mid-strength driveinvolves twisting the body to one side, such as with a side kick, somethrows,andmanygroundtechniques.ShoulderTurnKineticChain:Thisdriveisshort-range,mediumspeed,andstrong. The turn of the shoulder is intimately connected with armmovementsand,toalesserextent,bodytwists.Handstrikesarecommonexamples.ArmExtensionKineticChain:Thisdriveinvolvestheextensionofthearmattheshoulder,elbow,andwristjointsandislong-range,veryquick,andmedium strength. It’s usually associated with a hand strike, block, or apushingawayofthebody.

A strongly positioned base for each kinetic chain is critical for the efficienttransferofenergyintoanopponent.Forexample,arelaxedshoulderwillresultinthepoortransferofpowerduringanarmextensionsuchasapunch,whileasolid pelvic girdlewill result in a stronger,more effective kick. Thus, kineticchains rely on muscle groups pushing against a firm part of the body orsomethingsolid,suchastheground.Let’slookatasimplifiedexampleofthemanykineticchainsusedinaright-

handreversepunch:1.Stepforwardwithyourleftleg,drivingyourbodyforwardwithyourback(right)leg[posteriorkineticchain].

2.Stiffenyourfrontleg(tocreateapivotpoint)and,usingyourbacklegandhips,twistyourrighthipforward[hipturnkineticchain].

3.Usingthestiffeningmusclesofyourlegs,hips,andtorsoasabase,twistyourshoulderstodriveyourrightshoulderforwardandyourleftshoulderback[shoulderturnkineticchain].

4.Usingthenow-stiffmusclesasabase,straightenandtwistyourrightarmto deliver the punch [arm extension kinetic chain].Note that turning thepalmofyourrightfistdowneffectivelytwiststhetwobonesoftheforearm(ulnaandradius)togethertomakeastifferarm,whichismoreefficientattransferringthestrike’senergytothetarget.

While theaboveisobviouslyoversimplifiedandincomplete, it illustrates the

idea that even a “simple” reverse punch is the result of a complex and well-coordinatedsequenceofactions.Thismixtureofusingbothdynamic(moving)and static (tensed but not moving) muscles makes the timing and, thus, thedescription of the various techniques illustrated in this book very difficult.However,attemptingtobreakdownthesetechniquesintotheircomponentpartsallows us to suggest various exercises and stretches to further strengthen themoves.Let’s look at amuchmore complex example of the kinetic chains used in a

butterflykick:1.Fromastandingposition,turnsharplytotheleftandstepoutandbackasyourarmsextendandyourbodydipsparallel to thefloor[shoulder turn,hipturn,lateral,andarmextensionkineticchains].

2.Bendyour left legandcontinue todriveyourbodydownandaround togathermomentum.

3.Extendyourleftlegtodriveyourbodyintotheairasyourstraightrightlegandarmsarchbehindyourback[legextensionkineticchain].

4. Open your body flat for themiddle part of the flight [posterior kineticchain].

5.Pullyour right legdownand forward tocatchyourbodyweightasyouland.

Butterflykick

CONSEQUENCEOFIMPACTANDMISUSE

Martialartsingeneralinvolveacertainamountofimpacttothebody.Mostoftheimpactsareobvious,suchaskicksandpunchesinthestrikingartsandfallsthat are taken in the throwing arts. One of the most dangerous and leastunderstoodresultsofimpactinanysportisaconcussionorbruisingofthebrain,whichcanbecausedbyblowstoorviolentshakingoftheheadandneck;thesemustbetakenveryseriouslyastheycanhavebothshort-andlong-termeffects.Otherimpactsarenotquitesoobvious,suchasthelong-termeffectsofstrikingvarious body parts, including the hands and feet, against hard objects such asbricks and boards. Many don’t recognize that while the short-term effects ofsuchblowsmaybemild,thelong-termeffects(e.g.,arthritis)canbeseriousandlife-altering.It’sastapleofmartialartsdemonstrationstobestruckintheabdomenwithno

ill effects.However, it’s important to remember thatbeing struck is inherentlydangerousandmustbedoneonlyundercontrolledcircumstances;eventhebest-trainedpractitionersneedamoment to tense theirmuscles so as todeflect theenergyoftheblowawayfromtheirvulnerableorgans.Whentheworld-famousmagician Harry Houdini (1874-1926) was in his early 50s, he was stillperforming his physically demanding escapes and was by necessity in greatphysicalshape.Oneofhisdemonstrationsofhisphysicalprowesswastoinvitebig,strong,youngmentopunchhiminthestomach.Hedidthisrepeatedlyandsuffered no ill effects from the blows. One day, a young man came intoHoudini’s dressing room and surprised him by punching himwhen hewasn’tready.Houdinidiedafewdayslaterduetoarupturedbowel.People in their first fewdecades of lifewhohave decided to “toughen their

limbs”shouldreconsiderdoingso—thedamagetheyinflictontheirbonesandmusclesmaynotstarttoseverelyimpacttheirlivesuntilthey’reintheir40sor50s.Someofthemorecommonlong-terminjurysitesarethehandsandfeetasthe result of striking hard targets, and the elbows and knees from repeatedimpacts, twistings, and hyperextensions. The latter injuries can be greatlyexacerbatedbytheoveruseofankleandwristweights.Two other common muscle abuses include: (1) repeating an action until

physical damage occurs (repetitive stress issue) and (2) so-called secondary

injuries,whicharisewhenaninjuredpractitionertriestocontinuetraining.Thelatter scenario results in the practitioner doing things in an awkward orimbalancedway.Forexample,ifyouinjureyourrightknee,toavoidinjuringitfurther you’ll likely place additional stress on your left leg, resulting in asecondaryinjuryduetothisunbalancedpractice.Whilefromapracticalpointofviewweunderstandthatmartialartistsareofteninastateofmildinjuryandthattheymustcontinueworkingoutthroughtheseinconveniences,itmustbedoneinanintelligentwaysoastoavoidincurringfurtherinjuries.Bylearningandpracticingpropermartialartstechniques,theconsequenceof

impactsonthebodycanbeminimizedand,withincertainlimits,martialartscanbepracticedwellintooldage.

STEROIDS

Theterm“steroids”referstoabroadclassofhormones.Sometypesofsteroids,suchascortisone(onlyavailablebyprescriptionandusedtotreatproblemslikeasthmaandarthritis),canbebeneficialwhenusedcorrectly.Agroupofartificialhormonescalledanabolicsteroidscomesinhundredsofvarietiesthatareusedtoartificially enhance muscle mass, strength, and endurance. These illegal,testosterone-like hormones also cause numerous short-and long-term sideeffects, ranging from hair loss to heart disease to liver damage.While all thelong-term issues that accompany taking anabolic steroids are not known, onethinghasbeenwellproven:Theincreaseinmusclemassdoesnotextendtotheproportionate increased development of the bones and ligaments. Thus, theincreaseinmusclemassleadsdirectlytoirreversiblejointandbonedamage.It’sourrecommendationthatsteroidsneverbeusedunlessprescribedbyadoctor.

THEPHYSICSBEHINDAHIGH-ENERGYSTRIKE

Martial arts practitioners commonly ask, “How can I get as much energy aspossible into a strike?” The definitive answer is complex (think physicsequations)andgenerallynotveryhelpful.Inaddition,manyfactorsareinvolvedingeneratingahigh-energystrike,includingtherelativevelocityofthestrikingsurface and the target, the elasticity of the striking surface (usually a hand orfoot)andthe targetedsurface,bodymasses,etc.At theriskofoversimplifyingtheanswer,we’llworkwiththreerelativelysimpleconcepts.

Concept#1—DynamicandStaticMuscles:Adynamicmuscleisdefinedasone thatmoves a part of thebody; these are used to accelerate thebodyinto a technique so that it has appropriate velocity. Static muscles aretensed but notmoving, helping to put asmuch of a person’s bodymassbehindamovementorblowaspossible.Anotherwaytothinkaboutthisistorealizethatmanymusclesworkinoppositiontoothersand,foragivenaction,oneistheagonist,usedforspeedingtheaction,andtheotheristheantagonist,usedforslowingit.Formaximumvelocity,theantagonistmustrelaxwhentheagonist tenses,orcontracts.Forexample,duringapunch,thetriceps(theagonist)extendsthearmwhile thebiceps(theantagonist)relaxes.However,attheendofthemotion,it’susuallyrecommendedthatthe antagonists beused to slow themovement in a controlledmanner asopposedtolettingthejointbehyperextended.Concept#2—KineticEnergy:Kineticenergy isdefinedtobeequal to themass of the strikingobject times the square of the velocity of the objectdividedbytwo.Inotherwords,it’simportanttohavebodymassbehindastrike,whichiswhytensingstaticmusclesisimportant—thismechanicallyconnectsthebody’smasstotheblow.Forexample,ifyoustrikewithafistbutdon’tusethestaticmusclesoftheshoulderandtorso,thenyoumightgenerate one unit of energy because only the mass of the fist and theforearm contribute to the blow. If you tense the upper arm and shoulderduring impact, the effective mass of the strike could easily go up by afactoroffive,ascouldtheamountofenergygenerated.However,it’sevenmore important tohavegoodvelocitybehinda strike—ifyoudouble thespeedof theblow, theamountofenergywouldgoupbyafactoroffour(twosquared).Thus,ifyouincreasedtheeffectivemassorbodymassbyafactorof fiveanddoubled theblow’s speed, theamountof theenergy inthe blow could go up by asmuch as a factor of twenty (five times twosquared).Thebottomlineisthatit’simportanttoincreaseboththeeffectivemass

andthespeedbehindablow.Theproblemisthattoincreasetheeffectivemassof theblow,youmust tighten the correct staticmuscles; tighteningthe wrong muscles will slow down the strike. On the other hand, toincreasethestrike’svelocity,thedynamicmusclesmustbetensedandtheopposingmusclesmustberelaxed,whichwilldecreasetheeffectivemassof theblow.Thus,whenyouwant to increaseablow’senergy, there’sanintricatetrade-offbetweentheefforttoincreasetheblow’seffectivemass

and the effort to increase thevelocityof the striking surface.The timinginvolved in tensing both the dynamic and static muscles is critical.However,givenachoice,increasingspeedusuallyprovesmoreeffectiveinmagnifyingtheenergyofablow.Concept #3—Elastic versus Inelastic Collisions: A strike has a certainamount of inherent energy. The laws of physics require that the energygoes somewhere since energy is always conserved: Itmight go from thestrikingsurfaceintothetargetandcausedamagetothetarget;itmightgofrom the striking surface into the target and cause the target to fly,undamaged,backward(itmaygetdamagedwhenitfallstothefloororhitsawall,butthat’sadifferentstory);orthestrikingsurfacemayhitahard,immobileobjectandthestrikingsurfacewilleitherbedamagedorperhapsjustbounceoffthetarget.Howoftenhaveyouseenabeginnerwalkuptoaswingingheavybagandgiveitagoodwhack,onlytofindhimselfflungbackandtheheavybagcontinuingtoswing,relativelyunimpaired?Thisisanexampleofanelasticcollision,somethingmartialartistshopetoavoid.Thefollowingareacoupleoftraditional,physics-basedexamplesofelasticandinelasticcollisionsoftworollingballs.Example#1(elasticcollision):Taketwobilliardballsandbouncethemoffeachother.Theywillflyawayfromeachotheratthesamerelativespeedatwhich they struck, and no damagewill occur to either ball. Example #2(inelastic collision): Take a billiard ball and a clay ball and roll themtowardeachother.Thetwoballswillbecomeonemassastheclayballisdistorted by some of the energy of the collision; the rest of the energypropelstheresultingmassawayatareducedspeed.

Example #1 is what commonly happens with beginnermartial artists—theirstrikesareineffective.Example#2iswhatamartialartistwouldliketoachieve.

AuthorLilyChouwinsyetanotherpointfromfellowauthorNormanLink.

HOWTOUSETHISBOOK

This book contains illustrations of 50 common martial arts techniques.While there are countless ways of executing many of these techniques,such as a punch, we focus on the basic, universal elements shared bydifferent styles. It’s not the purpose of this book to teach the techniquesfeaturedhere.Rather,wepointoutkeyaspectsof the techniques thatareresponsible for speed, power, and accuracy.Although numerousmusclesarenecessarytoperformatechnique,weonlyidentifytheprimarymusclesinvolved. In the illustrations, the red muscles signify key dynamic, ormoving,muscles,whilethebluemusclesarekeystaticmuscles,ormusclesthat are tensed but not moving. Note that the status of the keymusclesusuallychangesasthetechniqueprogressesfromthebeginningtotheend.

Eachtechniquefeaturesshortdescriptionsofthreecriticalcharacteristicsofthetechnique: the relative Speed of the technique, the relativePower required toexecute the technique, and theAccuracy required to implement the technique.Eachofthesedescriptionsisaccompaniedbyaratingsuchas[2of10]or[9of10].Theseratingsreflecttheauthors’opinionoftherelativeimportanceofeachoftheseareasforanaveragepractitioner.Forexample,anupperblock’spower

requirement is rated 9 of 10 to emphasize the importance of the technique’spoweraspect,butthespeedratingfortheblockisonly5of10.Thisisn’ttosaythat speed isn’t important, butwe feel that it’s not nearly as important as thetechnique’spowerportion.Each illustration is paired with several conditioning exercises and stretches

that target thesekeymuscles toaid in thedevelopmentofpowerand/orspeed.Someof theseexercisesyoumightencountersolely inamartialartssettingorareatwistoncommonexercisesandyogaposes;youmayrecognizethebulkofthe exercises and stretches from strength-training, yoga, or even grade-schoolP.E. classes. Since thousands of books and videos specialize in the variousrealmsoffitness(inparticular,wesuggestLilyChou’sTheMartialArtist’sBookof Yoga for detailed information on the yoga poses, and Bob Anderson’sStretching),weprovide instructionsonly for the lesser-knownmovements (seetheAppendix,page128).Youmay choose to integrate these exercises and stretches into your regular

exerciseroutinesormakethemaseparateworkout.Thenumberofrepsandsetsyoudo isamatterof individualpreference,but therearebasic rules to follow,dependingonwhetheryou’re training to improvespeed,power,orboth.Manyrepetitionswith lighterweights are generally used to build speed,while fewerrepetitionswith heavierweights are used to build power. Plyometric exercisessuchasburpiesandclappingpush-upsenhancebothspeedandpower.Remembertoletyourmusclesrestforatleast24hoursafteramuscle-building

session (more if you’re doing high-intensity plyometrics)—rest allows yourmuscles to grow and repair themselves. Regularly rotating the exercisespracticedcanalsogivethedifferentmusclegroupsanopportunitytorecuperate.Strapping on ankle or wrist weights is usually acceptable for slow, muscle-buildingworkbutnotforfastmovements;thejoints,especiallytheelbowsandknees, can be damaged by numerous hyperextensions.While it’s true that thelimbsfeellightaftertakingtheweightsoff,thisformofpracticeplacesamajorstrainontheelbowsandkneesandanumberofinjurieshavebeenattributedtothispractice.Ingeneral,theuseoflegweightsshouldbeavoided,astheshort-termbenefitsareoutweighedbythepossibilityofsustaininglong-termdamage.

!Someoftheexercisescallforresistancebands,dumbbells,andmedicineballs;because resistancebandscansnapandcauseserious injuries to theeyesandelsewhere,makesurethatyourbandsareingoodcondition.

PART2:TECHNIQUES

HANDSTRIKES&BLOCKS

Hand strikes and blocks require a precisely orchestrated flow ofcoordinatedpowerandspeedthatusuallystartsfromthefeetandlegs,andisfocusedupthroughthebodyandoutthestrikinghand.Handtechniquesare taughtwith varying proportions of speed and power depending on astudent’sphysicalassets.

Handstrikesaregenerallyfasterandmoreaccuratethankicks.Sincethearm’smass isabouthalf thatof the leg, thisadditionalspeedmakesupfor thearm’srelative lack of mass. Correct body balance and pivoting are the keys todelivering an effectivehand strike.Othermajor factors include the size of thesurfaceareaoftheblow(apunchwithtwoknucklesisoftenmoreeffectivethananequivalentblowwithapalmheelstrike)andtheadditionofmass(i.e.,power)by “putting your body into the blow.” These factors are discussed in “ThePhysicsBehindaHigh-EnergyStrike”(page11)butshouldbereviewedindetailwithyourinstructor.While kicks are often stronger, hand techniques—including blocks—can be

delivered with a great deal of power. How much force can a “good” strikegenerate?Thesimpleansweristhatastronghandstrikesuchasareversepunchrarelyexceeds1000poundsofforce,whileastrongkicksuchasaturningsidekick can generate 2000 pounds of force. Brick breaks are often used todemonstratehand-strikeproficiencywithanemphasisonbothspeedandpower:A standard palm heel brick break emphasizesmore power,while a handstandbrickbreak emphasizesmore speed and timing.Timing, aswell aspower andspeed,iscriticalwhentechniquesareappliedtoanattacker.Duetospacelimitations,thisbookhasnotdedicatedmuchspacetothecritical

conceptsofbreathingandyelling(kihap,kiai,orspirityell).Thissubjectcannotbeoveremphasized,asithelpsconcentrateandcoordinatethebody’sactionsandtenses the core muscles, creating a more rigid base from which to move theextremities.Given that thearmsareweaker than the legs, theseconceptshaveaddedimportanceforhandstrikesandblocks.

FRONTPUNCH

Thefastestofthestraightpunches,thefrontpunchusesspeedinlieuofpower.Becausethearmtravelsarelativelyshortdistance,it’seasytosurprisesomeonewiththistechniqueandthusit’sfrequentlyusedasaninitialmove.Thisattackisusuallyaimedatthefaceorusedasasetupforasecond,strongertechnique.

Speed(9of10)

Upper-bodymovement createsmost of the speed for this strike. Tominimizeyour opponent’s ability to detect that the punch is coming, body movements(such as the hip and shoulder turn) should be subtle; the arm extension is theonlybigmotioninvolved.

Power(4of10)

While most people stress speed over power with this strike and work on the

speedoftheshouldertwistandarmextension,someschoolsemphasizeasmallbutpowerfultwistofthehiptoallowthebacklegtodriveintotheblow.Somekeyfactorsinpowergenerationare:Body drive: Thismove’s power relies heavily on the posterior and shoulder

kineticchainsworkingtogether.Whiletheturnofyourshoulderintotheblowissubtle,thetensingoftheshoulderafterthemovementismorecriticalthanusualbecausethedrivingweightofyourupperbodyistheprimarysourceofpower.Fistpronation:Turningyourstrikingpalmdownwardtwiststhetwobonesof

theforearm(radiusandulna),makingthemmechanicallymuchfirmerandlesselastic.Thisallowsefficientpowertransferintothetarget.

Accuracy(7of10)

The relative weakness of the front punch means that accuracy is paramount.Striking an opponent’s face is difficult, simply because they can see the blowcoming;becarefultonot“telegraph”thestrike.Theangleofyourchesttotheblowduring impactmakes a bigdifference in delivery.At impact, usually thechestturnsalittle(maybe30degrees)fromthetarget.Thisflatnessallowsyoutobeinagoodpositiontoexecutethemaximumnumberofsecondaryorfollow-uptechniques.However,sometimesthechestmustbeturnedmuchfarther(upto90 degrees), depending onwhere the target is. This extends the front punch’srange but comes at the cost of reducing its power and limiting the number oftechniques that can immediately follow. You should practice all chest-anglepositions.Workinginfrontofamirror,usingavideorecorder,andconsultinganinstructor are the bestways to refine the front punchwhilemaintaining speedandaccuracy.

KEYEXERCISES

Push-upStrengthenspecsandtriceps

DipStrengthenstriceps

ReverseplankStretchesarms,shoulders,andfrontofbody

KeyDynamicMuscles

Armextension:deltoids,triceps,pectorals,serratusanterior

Fistpronation:pronators(unseen)Bodydrive:quadriceps,calves

KeyStaticMuscles

Abdominals, posterior deltoid, gluteus maximus, quadriceps,hamstrings

PrimaryKineticChains

Posterior,shoulderturn,armextension

Arm-across-cheststretchStretchesshoulders

COMMENTS

1. Take care to avoid repeated hyperextension of the elbow duringpractice. Numerous injuries can result from this abuse, the mostcommonofwhichistendinitis.Thisinjuryisabitlesscommonwiththe reversepunch since thepectorals aremore readily available forslowingandcontrollingthepunch.

REVERSEPUNCH

Themostpowerfulof the straightpunches, the reversepunchhas theultimateblend of speed and power. Because the striking arm travels a relatively longdistance, it’sdifficult to surprise someonewith this techniqueand thus it’snotusuallyusedasaninitialmove.Commontargetsrangefromthefaceallthewaydown to the thighs,but the reversepunch isusuallyaimedat the faceormid-section.

Speed(7of10)

The reverse punch is a classic sequence of kinetic-chain movements, and thespeedforthisstrikereliesontheinteractionamongthem.

Power(9of10)

Somekeyfactorsinpowergenerationare:Bodydrive:Thismove’spower reliesheavilyon theposterior,hip turn, and

shoulderturnkineticchainsworkingtogether.Armextensionat impact:The twomajor factors thatdetermine thepowerof

theblowarethevelocityofyourfistandthemassbehindit.Ingeneral,it’sidealtoimpactthetargetwhenyourfistismovingatmaximumspeed, which occurs when your arm is about 45 degrees from straight.Note:Some schools believe that theblow should impact a bit later; thismeansyourhandmayhavesloweddownabit,butmoreofyourbody’sstaticmuscleshavehadachancetotense,resultinginmoremassbehindtheblow.Fistpronation:Turningyourstrikingpalmdownwardtwiststhetwobonesof

theforearm(radiusandulna),makingthemmechanicallymuchfirmerandlesselastic.Thisallowsefficientpowertransferintothetarget.

Accuracy(9of10)

Whileareversepunchisoneofthestrongesthandstrikes,itmaybewastedifithits a poor target, such as the chest or back. Timing the strike with youropponent’smovementiscritical:Ifyouropponentmovesawayatthemomentofimpact,thentherelativevelocityandeffectivemassoftheblowisreduced.Youcanpractice timingwitha swingingbagoranair shield,butbecareful tonotcollapseorbendyourwrist,whichcanresultinasprainordislocation.

KEYEXERCISES

Push-upStrengthenspecs,triceps,andwristextensors


Lunge+twistEnhanceshipflexibilitywhiledevelopingcorepower

KeyDynamicMuscles

Armextension:deltoids,triceps,pectorals,serratusanteriorFistpronation:pronators(unseen)Hipturn:obliquesBodydrive:gluteusmaximus,quadriceps,calves

KeyStaticMuscles

Rectus abdominis, posterior deltoid, quadriceps, adductors,hamstrings,pectineus,gracilis


Posterior,hipturn,shoulderturn,armextension

Warrior1Strengthenslowerbody;stretchesquadsandshoulders


COMMENTS

1. Because wrist flexors (in the direction of the palm) are almostalwaysstronger thanwristextensors(in thedirectionof thebackofthehand),it’scommontohurtyourwristwhilepunchingbyfoldingthewrist towardthepalm.Toguardagainst this,martialartistswhodo a lot of punching should occasionally work the wrist extensionmuscles.

PALMHEEL

Thispowerfulhandstrike is taughtfrombothafrontandreversestance.Palmheel from a front stance is faster and less powerful; palmheel from a reversestance,asillustratedhere,isslowerbutmorepowerful.Commontargetsforthisattackaretheface,chin,solarplexus,andgroin.

Speed(9of10)

Thepalmheelcanbedeliveredwiththesamespeedasthereversepunch,withtheexceptionthatthehandtwistandfinalpositionwilldifferdependingonthetarget. You can increase speed by improving the linearity or directness of thestrikeandworkingonpullingyourfingersbacksharplyasthehardbuttofyourhandstrikesthetarget.

Power(7of10)

Lockingoutthemusclesrunningfromyourbackfootallthewaytoyourstrikinghand,whichmaximizesyourbodyweightbehindthestrike,generatespowerforthisblow.Somekeyfactorsinpowergenerationare:

Bodydrive:Thepowerofthismovereliesheavilyontheposterior,hipturn,andshoulderturnkineticchainsworkingtogether.Armextensionatimpact:Thetwomajorfactorsdeterminingthepowerofthe

blowarethefinalvelocityofyourhandandtheeffectivemassbehindtheblow.In general, it’s optimal to impact the target when your fist is moving atmaximumspeed,whichoccurswhenyourarmisabout45degreesfromstraight.Note:Someschoolsbelievethat theblowshouldimpactabit later; thismeansyourhandmayhavesloweddownabit,butmoreofyourbody’sstaticmuscleshavehadachancetotense,resultinginmoremassbehindtheblow.Palmpronation:Turningyourpalmdowntwiststhetwobonesoftheforearm

(radiusandulna),makingthemmechanicallymuchfirmerandlesselastic.Thisallowsefficientpowertransferintothetarget.However,pronatingthehandforapalmheelstrikeisnotalwayspossible,dependingonthetargetofthestrike.

Accuracy(9of10)

Thisstrikeisstrong,butitwillbewastedifithitsapoortarget,suchasthechestor back. Timing the strike with your opponent’s movement is critical: If theopponentmovesawayat themomentof impact, then the relativevelocity andeffectivemassoftheblowisreduced.

KEYEXERCISES




KeyDynamicMuscles

Armextension:deltoids,triceps,anconeus,trapezius,serratusanteriorPalmstrike:pronators(unseen),wristextensorsBodydrive:gluteusmaximus,quadriceps,calves

KeyStaticMuscles

Abdominals


KneelingforearmstretchStretcheswristsandforearms

COMMENTS

1.Thepalmheelstrikeisrecommendedinsteadofafiststrikeforbrickand board strikes because it saves the knuckles from long-termdamage.

2.When striking, be careful not to strike on the thumb side of yourpalmheel,asthenervestothethumbcanbedamaged.

3. Ifyour fingersaren’tpulledbackenough,sometimes thefingertipsstrike the target before the palm does, which reduces the strike’seffectiveness.

LEAD-HANDBACKKNUCKLE

Oneof thefastesthandstrikes, the lead-handbackknucklehasagreatdealofspeed,plusenoughpowertostun—ifnotknockout—anopponent.Becauseoftheshortdistancetraveledanditsspeed,it’susuallyusedasaninitialtechnique.The target is often the head, but a common variation also attacks the groin.Spinningandturningversionsarealsotaught.

Speed(7of10)

Thetimingofyourhand’sspeedandyourbody’sforwardlungearecriticalinaneffective back knuckle strike.This technique relies heavily on body drive andtwist.

Power(6of10)

Yourfist’sspeedgeneratesmostofthepowerinthelead-handbackknuckle,asthereislittlebodyweightbehindtheblow.Theturningorspinningbackknuckle

ismuchmorepowerfulbecausethere’smorebodymassattachedtoit.Somekeyfactorsinpowergenerationinclude:Arm extension: The arm’s snapping extension at the shoulder and elbow

generatesthemajorityoftheblow’spower.Whilethisiscommonlyattributedtothe shoulder turnkinetic chain,both the lateral andhip turnkinetic chainsarealsocritical.Wristsnap:At themomentof impact, thewrist,which is initially flexed, is

snappedstraight,givingawhiplikepowertothefinalsegmentoftheblow.

Accuracy(9of10)

Accuracy isvital since thebackknuckle isnotverypowerfuland is thusonlyeffectiveon a limitednumberof targets.You can increaseyour accuracywithdrills,suchashavingapartnerholdtwohandpaddlesandflashthemoutatfaceandgroinheightforquickstrikes.

KEYEXERCISES

Warrior2bandpull(page129)Strengthenslegs,hips,shoulders,andtriceps;stretcheschest


Wide-leg forward bend + shoulder stretch Stretches hamstrings,adductors,andshoulders

KeyDynamicMuscles

Armextension:trapezius,rhomboids,triceps,anconeus,deltoidsWristsnap:wristextensorsBody drive: gluteusmaximus, gluteus medius, quadriceps (unseen),calvesBodytwist:obliques

KeyStaticMuscles

Posteriordeltoid,obliques


Lateral,hipturn,shoulderturn,armextension


COMMENTS

1. Some schools teach the turning or spinning back knuckle with abottomfist,asthispositionprotectstheelbowfromhyperextendingifthetechniqueisblockedorjammed.

KNIFEHANDCHOP

Thetensedknifeedgeofthehanddeliversthisfairlyfast,hardblow.Sincethestrike usually doesn’t have much power behind it, it’s often used for small,specifictargets.Theillustratedtechniqueshowsastrikethat’smeanttobreakanopponent’scollarbone.

Speed(7of10)

Armextension,shoulderturn,andthefinalsnapofthewristtotheulnar(littlefinger) side generatemost of the speed in this technique. Thewrist snap andtighteningoftheknifeedgeofthehandarerequiredforfast,strongdelivery.

Power(4of10)

Inaself-defensesituation,asshownhere,thisstrike’spowerisn’tusuallyquiteasmuchasotherhandstrikes’because,asa swingingblow, itdoesn’thaveasmuchbodyweightbehind it.That said, experiencedpractitionerscanwindupandswingthearminalongarcandbreaknumerousboards,bricks,oriceslabs.Thedifferenceisthatinaself-defensesituation,thereisn’tenoughtimeorspacetowind up for such a blow and, even if therewas, an opponentwould see itcomingandblockit.

Accuracy(8of10)

Therelativeweaknessofthechopmeansthatthere’sarealpremiumplacedonaccuracy. The collarbone is perhaps the most popular target, andmany argueabout the exact point where the strike should be made in order to break it.However, for most self-defense situations in which the practitioners are nothighly trained, we recommend just aiming for the middle of the collarbone.Therearenumerousalternatetargets(suchasthetemple,cornerofthejaw,sideof neck, floating ribs, groin, or outer ribs), but most are small and requirepracticetohiteffectively.

KEYEXERCISES

Sit-upwithpunch(page129)Strengthenscoreandstrikingmuscles;enhancestorsoflexibility


Wide-leg forward bend + shoulder stretch Stretches hamstrings,

adductors,andshoulders

KeyDynamicMuscles

Armextension:deltoids,triceps,pectorals,serratusanteriorWristsnap:supinator(unseen)Bodydrive:quadriceps,gluteusmaximus,calves

KeyStaticMuscles

Abdominals,trapezius,biceps,brachioradialis,wristextensors


Hipturn,shoulderturn,armextension

High-elbowshoulderstretchStretchesshouldersandtriceps

COMMENTS

1.Thechoppingnatureofthisblowrequiresprecisecoordinationoftheshoulder turn,armextension,andwrist snap.However,unlikemostotherhandstrikes,onlytheshoulders,torso,hand,andlegsaretensed—notnecessarilythearm.

2.Theintricaciesoftensingaknifehandarebeyondthescopeofthisbook. However, it’s an essential component in delivering a sharpblowtothetarget.

FRONTELBOW

Perhapsthemostpowerfulofthehandandarmstrikes,thestraightfrontelbowstrikeisverystrongbutbyitsnatureisnotveryfastandisquiteshort-ranged.It’sprimarilyaclose-rangeself-defensetechnique.

Speed(3of10)

The speed of the elbow strike is relatively slow compared to a hand or footstrike. However, because the blow is used in close quarters, its speed is lessimportantthanitspower.

Power(9of10)

Somekeyfactorsinpowergenerationinclude:Shoulder turn: While this movement primarily involves the shoulder-turn

kineticchain,numerousvariations includepulling the target inwithyournon-strikinghandorusingyournon-strikinghandtopullyourstrikingarmacrossthetarget.

Chestangle:Toensure that there’ssolidbodyweightbehind theblow,yourchestshouldbeturnedintowardthepointofcontact.Armflexion:Armflexionisprimarilydrivenbythepectoralsandtheanterior

deltoid,butisalsoassistedbypullingyourhandinsharplytowardyourchest.

Accuracy(5of10)

Because an elbow strike is relatively short-ranged compared to a handor footstrike,accuracy is important.Thisshort rangemeans itcanmissa targetorbe

easilyjammed.Ifcorrectlyplaced,itcanbeverypowerful,butanelbowstrikeiswastedifithitstheflatofanopponent’schest.Anelbowstriketomostregionsoftheheadshouldbeeffective,butsinceit’sslowandanopponentislikelytoseeitasitcomesin,theheadcanbeadifficulttargettostrike.

KEYEXERCISES

Sit-upwithpunch(page129)Strengthenscoreandpunchingmuscles;enhancestorsoflexibility



KeyDynamicMuscles

Elbowdrive:pectorals,serratusanterior,deltoids,biceps,brachialisBodydrive:gluteusmaximus(rearleg),quadriceps,calvesBodytwist:obliques

KeyStaticMuscles

Abdominals,quadriceps


Posterior,hipturn,shoulderturn



COMMENTS

1.Thestriking surfaceofanelbowstrike shouldbeat leastone inchbelowthepointoftheelbow(towardthehand).

2. Striking with the point of the elbow can damage your elbow andmustbeavoided.

3. Back elbow strikes,where the striking surface is an inch ormoreabovetheelbow,arehardertomasterbecausethereareanumberofnervesandmuscleinsertionstherethatshouldn’tbestruck.

DOWNWARDBLOCK

Thisclassic,strongblockisusedprimarilyagainstkickingattacks,andtherearetwomajorvariations:hardandsoft.Thehardversion,asshownhere,isapowertechniquemeant tostrike toonesideofanattacking leg.Thesoftversion isatiming technique used for deflection. Due to the relative power of kickingattacks, smaller people tend touse the soft versionof theblockmoreoften toavoidriskingabrokenarm.

Speed(5of10)

Armextensiongeneratesmostoftheblock’sspeed,withadditionalspeedfromthe shoulder turn.Because the blockmust intercept an incoming strike, speedandaccuracycombinetocreateaneffectivemovement.

Power(7of10)

Power for this block comes primarily from turning the shoulder and droppingweightintotheblock.Powercanalsobegeneratedfromlegextensionandhipturn,but inmost actual applications it’sdifficult tobe inposition touse these

movements.Otherkeyfactorsinpowergenerationinclude:Armpronation: The pronation, or twist, of the forearm is critical during a

harddownwardblocktoeffectivelydropweightintotheblock.Blocking angle: As the block intercepts the kick, the forearm’s angle in

relationtothekick’slineofmovementwilldeterminehowmuchthekickwillbeblockedandhowmuchitwillbedeflected.

Accuracy(9of10)

Aswithanyblock, accuracy is essential.Given that thisblock isusuallyusedagainstkicks, it’sevenmore important to time it correctly.Manypeople teachthedownwardblockinsuchawaythatifthetimingisoffandyouropponent’skickconnects,yourbodywilltwisttothesideandnottakethefullbruntoftheblow.

KEYEXERCISES

Cross-body downward band pull (page 128) Strengthens lats, delts,andtriceps



KeyDynamicMuscles

Arm extension: latissumus dorsi (unseen), trapezius (unseen),deltoids,triceps,obliquesArmpronation:pronators(unseen)Bodydrive:calves

KeyStaticMuscles

Rectusabdominis,gluteusmaximus(frontleg),rectusfemoris


Shoulderturn,armextension



COMMENTS

1.Whilethistendstobeexecutedasahardblock,withcarefultimingit can be turned into a soft block and twisted into a catch-and-traptechnique.However,softeningtheblocktoallowacatchoftenresultsinapoorlyexecutedblock,whichmeansthedefendergetsstruckbytheattack.

UPPERBLOCK

Thisclassic,strongblockisusedprimarilyagainstdownwardstrikestothehead;it combines power (to slow the blow) and deflection (to ward off the blow).Becauseanyheadstrikeisdangerous, thisblockis important to learn.Aswithmany other blocks, smaller people tend to use the upper block to deflect theblowandavoidriskingabrokenarmwithahardblock.

Speed(5of10)

Armextensiongeneratesmostoftheblock’sspeed,withadditionalspeedfroman early forward drive of the hips. Given that the block must intercept anincomingstrike,speedandaccuracycombinetocreateaneffectiveblock.

Power(9of10)

Thisblock’spowerisgeneratedprimarilyfromtheupwarddriveoftheblockingarm.Poweralsocomesfromhipextensionandfromlockingouttheentirebodyfromthepointoftheblockallthewaydowntotherearleg.Otherkeyfactorsinpowergenerationinclude:

Armpronation: The pronation, or twist, of the forearm is critical during ahardblocktoeffectivelypushyourweightintotheblock.Blockingangle:Astheblockinterceptstheblow,theangleoftheforearmin

relationtotheblow’slineofmovementwilldeterminehowmuchthestrikewillbeblockedandhowmuchitwillbedeflected.

Accuracy(6of10)

Aswithanyblock, accuracy is essential.Given that thisblock isusuallyusedagainstablowto thehead, it’sevenmore important to timeitcorrectly.Manypeopleteachtheupperblockinsuchawaythatifit’sonlypartiallyeffectiveandtheblowbouncesoff theblockingarm, the shoulder—not thehead—will takethebruntoftheblow.

KEYEXERCISES

Barbell/dumbbellpulloverStrengthenspecs,triceps,andlats

PlankStrengthenscoreanddeltoids


KeyDynamicMuscles

Armextension:trapezius,deltoids,tricepsArmpronation:pronators(unseen)Bodydrive:quadriceps(unseen)

KeyStaticMuscles

Latissimusdorsi,serratusanterior,gluteusmaximus,hamstrings

Primarykineticchains

Posterior,armextension



COMMENTS

1.Unlike some hard blocks (such as a cross block), the upper blockwillalmostneverstopablow.Itspurposeistodeflecttheblow.Uponfinishingtheblock,youshouldbepreparedtotakeadvantageofyourattacker’s momentum and balance shift to immediately begin acontrolorcounterstrike.

IN-TO-OUTBLOCK

Theweaker of the two classicmid-body blocks (the other being the out-to-inblockonpage36),thistechniquecanbeperformedeitherasasoftorhardblock.

Supinating the blocking hand (turning it toward the body, as shown) usuallymakes the block hard. Pronating the blocking hand (turning it away from thebody)allowstheblocktobeeitherhardorsoft.

Speed(5of10)

Thehipturn,shoulderturn,andexternalrotationoftheshouldergeneratemostofthespeedinthisblock.Whilespeedisn’tasimportantinthistechnique,thetimingiscritical.

Power(5of10)

Therelativeweaknessofthisblockmakesitnecessarytomoveyourbodyintotheblockand then tightenyourupperbody inorder toput asmuchweightaspossiblebehindtheblock.Otherkeyfactorsinpowergenerationinclude:Fist supination: Twisting the palm inward (toward your body) tightens the

forearmandgivesasharperdeliveryofpowerduringtheblock.Shoulder turn: While the hip turn and the arm’s outward rotation are

important, the weight derived from tensing your shoulders is themain powersource.

Accuracy(6of10)

This block’sweaknessmakes it necessary to block farther fromyour body sothatthere’smoretimeforthedeflectedstriketomovepastyou.Thismeanstheblockmustbestretchedout,awayfromthebody, thusmaking itevenweaker.Thistrade-offisdifficulttomaster.

KEYEXERCISES

In-to-out band pull (page 128) Strengthens traps, rhomboids, anddelts



KeyDynamicMuscles

Fistsupination:supinator(unseen),bicepsShoulderexternalrotation:trapezius,rhomboids,deltoidsShoulderturn:obliquesBodyextension:gluteusmaximus(rearleg)Bodydrive:calves

KeyStaticMuscles

Rectusabdominis,triceps,wristextensors,rectusfemoris




COMMENTS

1.Themost common form of a soft in-to-out block leads directly tograbbing the opponent and immediately counterstriking with areversepunch,kneelift,etc.

2.Sincethebicepsbrachiiwrapsaroundtheradius,thismuscleisnotonlyapowerfulelbowflexorbutalsoaverystrongsupinator.^^^J

OUT-TO-INBLOCK

Theout-to-inblockisthestrongerofthetwoclassicmid-bodyblocks(theotherbeing the in-to-outblockonpage34),but successful timing in interceptinganopponent’sblowmakesitdifficulttomaster.

Speed(5of10)

Thehipturn,shoulderturn,andinternalshoulderrotationgeneratemostoftheblock’sspeed.Whilespeedisn’tkeyinthistechnique,thetimingiscritical.

Power(6of10)

Timing thisblock isdifficult,making itnecessary tomoveyourbody into theblock and then to tighten your upper body in order to put asmuchweight aspossiblebehindtheblock.Otherkeyfactorsinpowergenerationinclude:Fist supination: Twisting the palm inward (toward your body) tightens the

forearmandgivesasharperdeliveryofpowerduringtheblock.Shoulder twist: While the hip turn and the arm’s inward rotation are

important, the weight derived from tensing your shoulders is themain powersource.

Accuracy(6of10)

The relative weakness of this blockmakes it necessary to block farther fromyourbodyso there’smore timefor thedeflectedstrike tomovepastyou.Thismeanstheblockmustbestretchedout,awayfromthebody,thusmakingitevenweaker.Thistrade-offisdifficulttomaster.

KEYEXERCISES

DumbbellflyStrengthenspecs

Sit-upwithpunch(page129)Strengthenscoreandstrikingmuscles;enhancestorsoflexibility


KeyDynamicMuscles

Fistsupination:supinator,bicepsShoulderinternalrotation:pectorals,deltoidsShoulderturn:obliquesBodydrive:calvesBodyextension:gluteusmaximus(rearleg)

KeyStaticMuscles

Rectusabdominis,teresminor(unseen),rectusfemoris





COMMENTS

1.Inthisblock,yourweightisusuallyforward,soit’spossibletopivotonyourfrontlegiftheblowpassestheblock.Thepartiallyblockedblowwillthenhityouoffcenteranditsenergywillspinyou,whichlessenstheblow’simpact.

PALMHEELBRICKBREAK

Thisdemonstrationtechniqueshowsconcentrationandfocusofenergy.

Speed(6of10)

While hand speed is critical, it needs to be combined with proper use andalignmentofbodyweightforasuccessfulbreak,especiallywhenbreakinglargernumbersofbricks.Handspeeddoesn’thavetobeexceptionallyfast,butitdoeshave to be timedwith the drop of the bodyweight to strike the bricks at thepropertime.

Power(8of10)

Somekeyfactorsinpowergenerationinclude:

Armextension:Peoplestrike inat least twodistinctways.Somepower theirarmsthroughthestack;somesnap theirarmsoutandback,aswitha jab.Thesnappingmotionshouldonlybeusedforspeedbreaks.Bodydrop:Bothlegsmustbendsimultaneouslysoyourbodycandropevenly.

People commonly straighten one or both legs and thus move the body massawayfromthecenterlineofthebreak;thisweakensthestrikebecausetheweightisnolongermovingdirectlythroughthelineofthebreak.Shoulderturn:Theturnoftheshouldersinconjunctionwiththedroppingof

thebodyiscriticalindevelopingmaximumpower.

Accuracy(7of10)

Strikingthebrickonthecenterline,one-thirdofthedistancefromthefrontedge,isconsideredoptimalforbreakingabrick.Inthefinalpreparation,theelbowofthestrikinghandmustbedirectlyoverthepointofcontactonthebrick.Whenbreakingmorethanonebrick,thepowerlinemustpassthroughallthebrickstoensure that they’re all broken.Often,when the elbow drifts back on the finalupswing, only the top bricks are broken, and it’s not uncommon for the palmsideoftheforearmtoscrapeacrossthelowerbricks.

KEYEXERCISES

One-armdumbbellrowStrengthenstrapezius

PalmheelstriketotargetsIncreasesarmspeedandstrength


KeyDynamicMuscles

Armextension:pectorals,trapezius,deltoids,triceps,wristextensorsArmpronation:pronators

KeyStaticMuscles

Rectusabdominis,trapezius,quadriceps(frontleg)


Hipturn,shoulderturn,armextension


CobraStretcheschest,shoulders,andabs

COMMENTS

1.Strikingwiththepalmheelonthethumbsideisverydangerous—itcancausedamagetothenervesinthethumb.Thiscanleaddirectlytotheweakeningorlossofuseofthethumb.

2.While somepeopleprefer to strikewith apunch, the riskof long-termknuckledamagemakesthepalmheelthepreferredtechnique.

3. Identical-looking bricks can break with vastly different forces.Beforebreakingstacksofbricks,breakjustonetotestthematerialsandavoidinjuries.

HANDSTANDBRICKBREAK

This demonstration technique requires unusual balance, timing, concentration,andfocusofenergy.Unlikeastandardbrickbreakperformedwithbothfeetonthe ground, this break involves kicking into a handstand and then executing afast,hardstrikewhilerollingforwardandoutofharm’sway.Averydangerousbreak,itdemandscarefulpreparationtopracticesafely.

Speed(6of10)

While hand speed is critical, it needs to be combined with proper use andalignmentofbodyweight fora successfulbreak.Thehanddoesn’thave tobeexceptionallyfast,butitmustbetimedwiththedropofthebodyweighttostrikethebricksattherightmoment.

Power(6of10)

Somekeyfactorsinpowergenerationinclude:Bodydrop:Afterkickingintothehandstand,thestrikinghandisliftedhigh,

andthebodystartstofalltothatside;thepalmheelsnapsoutasthebodytenses

aboveittoaddpowertotheblow.Armextension:Thepalmheelstrikemustbesnappedouthardandfast,and

thenusedtorollforwardandawayfromthebrokenbricks.

Accuracy(8of10)

Strikingthetopbrickonthecenterline,one-thirdofthedistancefromthefrontedge, is considered optimal for breaking a brick; in the final preparation, theelbowofthestrikinghandmustbedirectlyoverthepointofcontactonthebrick.Whenbreakingmore thanonebrick, thepower linemust pass through all thebrickstoensurethatthey’reallbroken.Often,whentheelbowdriftsbackontheupswing, only the top bricks are broken, and it’s not uncommon for the palmsideoftheforearmtoscrapeacrossthelowerbricks.

KEYEXERCISES


Tpush-up(page129)Improvescoreandupper-bodystrength

Handstandpush-up(page128)Enhancesbalanceandcoreandupper-bodystrength

KeyDynamicMuscles

Arm chamber (not pictured): trapezius, deltoids, latissimus dorsi,bicepsArm extension: pectorals (unseen), trapezius, deltoids, triceps,anconeusArmpronation:pronators(unseen)

KeyStaticMuscles

Rectus abdominis (unseen), gluteus maximus, latissimus dorsi,rhomboids, teres major, trapezius, deltoids, triceps, biceps,brachioradialis,wristextensors


Shoulderturn,armextension

MilitarypressStrengthensdelts,pecs,andtriceps


COMMENTS

1.Whenkickingintothehandstand,youmustmaintainsomeforwardmomentumsothatafterstriking,youcanrollforwardandawayfromthebricks. Ifyoukick intoahandstand,hold theposition,and thenstrike, there’s a tendency to collapse directly down on the bricks,whichcanleadtogreatbodilyharm.

2. We highly recommend wearing headgear when practicing thistechniqueuntilyoumasterit.

KICKS

Kickscomeinawidearrayofstylesandvariations,includingdifferencesin speed, power, and delivery times. Somekicks, such as the front snap,lowscoop,andkneelift,areorientedtowardself-defense.Others,liketheaxe,spinningheel,andjumpingroundhouse,leavethepractitioneropentocounterstrikes and thus are used more in arts where the obviouscounterstrikes are illegal. It’s rare that a single art would find reason toteach all of the techniques featuredhere.Wewill offer a small samplingfromthebroadspectrumofkicks.

Kicksaregenerallystrongerbutabitslowerthanhandstrikes.Themassofthelegisabouttwicethatofthearm;however,thesmallreductioninspeeddoesn’tovercomethelegs’greatermass.Asaruleofthumb,kicksareatleasttwiceaspowerfulasequivalenthandstrikes.Correct balance and pivoting are keys to delivering effective kicks. Timing,

power,andspeedarecriticalwhenkickinganattacker.Boardbreaksareoftenusedtodemonstratekickproficiency(brickbreaksareusedlessoftenduetothecommonoccurrenceofinjuries).Theadditionofmass(orlessexactly“power”)by“puttingyourbodyintotheblow”isacommonconcernwhenteachingkickssincea lackofweightbehind theblowmakes thekickanemic.Thisandotherissues are highlighted briefly in “The Physics Behind a High-Energy Strike”(page11)butshouldbediscussedindetailwithyourinstructor.

KNEELIFTKICK

Thispowerful,short-strokekickreliesmoreonpowerthanonspeedoraccuracy,andiscommonlytaughtinself-defenseclasses.Thetargetofthisattackrangesfromthefaceallthewaydowntothethighs,butusuallyisaimedatthegroinormid-section.

Speed(5of10)

The combination of the speed of the hands pulling the opponent down, theacceleration of the knee lift, and the proper use and alignment of the drivingkneeisrequiredtostrikeanopponentsuccessfully.

Power(9of10)

Somekeyfactorsinpowergenerationare:Hipflexion:Thelongertheupwardswingoftheknee,themorepowerfulthe

strikewillbe.Bodydrive:Asyouraiseyourknee,youmustdriveyourselftowardthetarget

by extending the hip of your supporting leg. Distance from the target is the

singlemostimportantfactorindeterminingifthiskickwillbesuccessful.Iftheopponentistooclose,thekickwillbejammed;iftheopponentistoofaraway,thekickwillmissthetarget.Arm and shoulder pull: Pulling the target into the kick adds speed to the

strikeandisparticularlyimportantwhenkickingalargeropponent.

Accuracy(6of10)

Your technique in this kick is more often important than where the blow ispositionedontheopponent.

KEYEXERCISES

MountainclimberImproveslower-bodypower

BicyclecrunchImprovescoreflexibilityandstrength

Kneeraise(page129)Strengthenshipflexorsandcalves

KeyDynamicMuscles

Kneelift:hipflexors,calvesBodydrive:gluteusmaximus,calvesShouldertwist:deltoids,latissimusdorsi,abdominals

KeyStaticMuscles

Pectorals(unseen),biceps,brachialis,triceps


Posterior,legextension(ofstandingleg),hipturn,shoulderturn

Woodchopper(page129)Strengthensobliquesandshoulders

KneelinglungeStretcheshipflexorsandquads

COMMENTS

1. The knee should strike at about the timewhen the hip is at a 90-degreeangletoyourbody.Thisisroughlywhenthekneeismovingatitsmaximumvelocity.

2. To generate as much speed and power as possible, the obliquemuscles and hip flexors are used to pull the kicking knee up andacrossyourbody.

3. Pointing the foot of the kicking leg toward the floor relaxes thehamstringmuscles,allowingmaximumspeedoftherisingknee.

LOWSCOOPKICK

This kick is slow, strong, short-ranged, and self-defense-oriented; it’s usedprimarily against the legs and groin. This is an odd kick in that the strikingsurfacecanbethetoes,ballofthefoot,knifeedgeofthefoot,orheel,dependingonthetarget.

Speed(3of10)

Theodd in-to-out twist of the leg andhipsmakes this kick slower thanmost.Whileit’susuallytaughtasatypeofstompkick,aclosevariationsnapsthelegout,usuallyat thegroin, likea twistingsnapkick.This lattervariation isabitfaster.Duetothecloserangeofthiskick,speedisnotusuallyacriticalfactor.

Power(7of10)

The kick’s stomping action getsmuch of its power from the stiffening of theentireupperbodysothatyourbodyweightdrivesintotheblow.Evenwithallofthisweightonthekick,it’susuallynecessarytostrikealegthathasweightonitsothatitcan’tmoveandwillthustaketheentirebruntoftheblow.

Accuracy(8of10)

Theaccuracyoftheblowisfoundintheimportanceofdeliveringashort,sharpkick toanopponent’s leg,preferablywhentheopponenthasweighton it.Youcanenhancetheprobabilityofgettingweightonthelegifyougrabtheopponentandpullhimforwardatthesametimeasyouexecutethekick.

KEYEXERCISES

Squat with partner (page 129) Strengthens quads and glutesStrengthensquadsandglutes

ButterflyStretchesadductors

PigeonStretcheships,quads,andgroin

KeyDynamicMuscles

Legcocking(notpictured):hamstrings,sartoriusLegextension:quadriceps,gluteusmedius(unseen)Bodytwist:obliques(unseen)

KeyStaticMuscles

Rectusabdominis,quadriceps,hamstrings,calves,gluteusmaximus


Hipturn,shoulderturn,legextension

COMMENTS

1.Whilethegoalofthekickistodisableyouropponent,it’sfarmorelikely that you’ll merely break his balance. Thus, a follow-uptechniquesuchasathrowmayberequired.

2.Acommonvariationof thiskick isperformedasagrounddefensewhenyou’reeitheronyourbackorbalancedonthenon-kickinglegandtheoppositehand.

FRONTSNAPKICK

The front kicks, snap and thrust (page 50), are two of the most fundamentalkicksinmartialartsandthusreceiveagreatdealofattention.Thefrontsnapisthefasterbutlesspowerfulofthetwo.Assuch,it’susuallythrownwiththefrontleg somaximumspeed canbeused to get thekick to the target as quickly aspossible.

Speed(7of10)

Speed is essential in helping to increase the power of the blow. Since this isusuallyafront-legkick,thespeedofdeliveryisfasterthanthatofotherkicks;forthisreason,it’susuallythoughtofasaspeed(asopposedtopower)kick.

Power(8of10)

Poweristhedirectresultofthreekineticchainsworkinginseries:Theposteriorkineticchaindrivesthehipsforward;thehipturnkineticchainrotatesthehipssothatthekickinghipdrivesforwardintotheblow;andthelegextensionkineticchainultimatelydrives thefoot into the target.By tensing themusclesofyourtorso,primarily therectusabdominis, thefullweightofyourupperbodyhelpsmaximizetheblow’spowertransfer.Notethatallthreeofthesechainsmovelesswith a front snap kick than with a front thrust kick, thus accounting for lesspowerinthisfrontsnap.

Accuracy(6of10)

Thetargetofafrontsnapkickisoftensomewhereonthecenterlineofthebodysuchasthegroin,stomach,orjaw.Whilethiskickisalsoeffectiveagainstothertargets,itsrelativeweaknesslimitstheviableoptions.

KEYEXERCISES

Kneeraise(page129)Strengthenshipflexorsandcalves

CalfraiseStrengthenscalves

One-legged bridge + hip dip (page 129) Strengthens pelvic thrust;stretcheschestandshoulders

KeyDynamicMuscles

Kicking-legextension:quadricepsHipextension:gluteusmaximus(unseen)Rear-legdrive:quadriceps,calves

KeyStaticMuscles

Rectusabdominis,calves


Posterior,hipturn,legextension

ForwardbendStretcheshamstrings,calves,andhips


COMMENTS

1.Thestrikingsurfaceonthefootisusuallyeithertheinstep(usedforspeed) or the ball of the foot (used for power), depending on thetarget.

2. When attacking the groin, it’s important not to give away yourintentionsbymovingyourupperbody.Practicefastsnapkicksintoamirrorandminimizeanyupperbodymovement.

FRONTTHRUSTKICK

The front kicks, snap (page 48) and thrust, are two of the most fundamentalkicksinmartialartsandthusreceiveagreatdealofattention.Thefrontthrustistheslowerbutmorepowerfulofthetwo.Assuch,it’susuallythrownwiththebacklegsothatmaximumbody-weightshiftcanbeusedtoincreasethekick’spower.

Speed(5of10)

Speedisveryimportantinhelpingtoincreasethepoweroftheblow,butsincethis is usually executedwith the back leg, the speed of delivery ismid-rangewhen compared with other kicks; for this reason, it’s usually thought of as apower(asopposedtospeed)kick.

Power(8of10)

Poweristhedirectresultofthreekineticchainsworkinginseries:Theposteriorkineticchaindrivesthehipsforward;thehipturnkineticchainrotatesthehipssothatthekickinghipdrivesforwardintotheblow;andthelegextensionkineticchain ultimately drives the foot into the target. By tensing themuscles of the

torso,primarily therectusabdominis, thefullweightofyourupperbodyhelpsmaximizetheblow’spowertransfer.

Accuracy(6of10)

The target of a front thrust kick is often the centerline of the body, anywherefrom the top of the hip up to the jaw.While the kick is also effective againstothertargets,suchasthekidneysandlegs, thesearemoreeasilymovedoutofharm’swayandarethusmuchhardertohit.

KEYEXERCISES

Toewalk(page129)Strengthenscalves

BurpieImprovesfull-bodyexplosivepower

BoxjumpImproveslower-bodyexplosivepower

KeyDynamicMuscles

Kicking-legextension:quadricepsToeextension: extensordigitorum longus (unseen),extensorhallucislongusRear-legdrive:calves

KeyStaticMuscles

Rectusabdominis,calves,quadriceps,tensorfascialatae





COMMENTS

1. Since this kick places a premiumon committing bodyweight andcoremusclemovementtotheblow,theplacementandorientationofthe supporting foot is important. Different styles have the footrangingfromflatonthefloortouponthetoes,andpointedanywherefromforwardto135degreesbackward.

2. As with many kicks, the front thrust kick is taught with manystriking-surfacevariations.Themostcommonaretheballofthefoot(shown), heel, and knife edge. In self-defense situations, especiallywithlesser-trainedindividuals,kickingwiththeheelisusuallysafer

asthere’slesschanceofankleinjury.

ROUNDHOUSEKICK

Oneofthethree“classic”martialartskicks(theothertwobeingthefrontthrustkick,onpage50,andsidekick,onpage60),theroundhousehassometimesbeendescribedastheleg’sequivalentofaslap.Itcanbeperformedavarietyofways,includingwiththefrontleg(faster)orbackleg(stronger).Targetsrangefromthecalftothehead.

Speed(9of10)

Thespeedoftheroundhousekickisultimatelyafunctionoftheturnofthehipsandsnappingoutofthefoot.However,manyotheractionsassistinspeed,suchasthecountertorquegeneratedbythetwistoftheshouldersandarms.

Power(6of10)

Powergenerationforthiskickisdifficulttoexplainbecauseitusesfivedifferentkinetic chains. The combination of rapidly turning and then stiffening bodyparts, ranging from the supporting leg to the hips, torso, and finally legextension, is not the whole story. You can make a good argument that themovementofthearmsandtwistoftheshouldersisalsocriticalingeneratinga

sharp,powerfulkick.

Accuracy(6of10)

Thecoordinationoffivekineticchainsisanindicatorofthecomplexinteractionofthebodyinthiskick.Atfirstblush,onecouldsaythatthemajorityofthekickrequireshipandlegcoordination.However,somanyotherbodypartsmovethatyoucouldsaythatvirtuallyallthemainpartsofthebodycontributetothekick’sexecution. A smooth, powerful roundhouse kick is a common goal of manymartialartists,andittakesanunusuallylongtimetodevelopandmaintain.

KEYEXERCISES

SidecrunchStrengthensobliques

BandlegabductionStrengthensabductors

Warrior2Strengthenslegs,hips,andshoulders;stretchesadductors

KeyDynamicMuscles

Kicking-legextension:quadricepsLateralleglift:obliques,gluteusmedius,tensorfascialatae

KeyStaticMuscles

Pectorals,rectusabdominis,quadriceps,calves


Posterior,lateral,hipturn,shoulderturn,legextension

TriangleStrengthensquads;stretcheslegs,hips,shoulders,chest,andspine


COMMENTS

1. The two basic striking surfaces are the top of the foot (for fasterkicks) and the ball of the foot (for more damaging impact).Arguments have been made concerning the superiority of eachsurface,buteachhasitsbestuses.

AXEKICK

Usuallythoughtofasacompetitionordemonstrationkick,thistechniquecanbeverystrongbutalsomakesthekickervulnerabletocounterattackstotheexposed

groinandinnerleg.Usualtargetsarethehead,collarbone,and,toalesserextent,thechest.

Speed(5of10)

Speedatimpactissomewhatdependentontherelativeheightofthekickertotheopponent. Ifyou’resubstantially taller thanyouropponent, thekickoften fallsfromagreaterheight,hasagreaterreach,andthushasmoretimetoaccelerate.Shorterkickersneedtochopdownwiththeirlegmusclestocompensateforthekick’sshorterperiodofacceleration.

Power(6of10)

Legstrikepower isgeneratedbypullingyour legdownonyouropponentandstiffeningyourlegandbodysomaximumbodyweightisbehindthekick.Somecompetition applications require pointing your toes to increase reach, but thissubstantiallyreducestheblow’sefficacyasitgreatlyincreasesthesurfaceareaoftheimpact.

Accuracy(6of10)

Strikingyouropponent’sheadwiththisquickkickisdifficulttolearnbecauseitrequires both kicking skill and the ability to time the technique to youropponent’s movement. The kick’s long, arcing line makes this timing moredifficultthanwithmostotherkicks.

KEYEXERCISES


LegswingforwardStrengthensquads;stretcheshipsandhamstrings

HamstringstretchwithbandStretcheshamstrings;improvesbalance

KeyDynamicMuscles

Legchamber(notpictured):quadricepsLegstrike:gluteusmaximus,hamstrings,rectusabdominisBodydrive:quadriceps,calves

KeyStaticMuscles

Obliques


Posterior,legextension



COMMENTS

1.An axe kicker’s vulnerability to counterattacks can be reduced byaddinganinitialattack,suchasaroundhousekickorhandstrike,todrivetheopponentbackward.

IN-TO-OUTCRESCENT

Thein-to-outandout-to-increscent(page58)kicksareoftentaughttogetherbutareofdifferentstrengthsandtendtohavedifferentuses.Thein-to-outcrescentkickis thestrongerof the twobecauseswingingthe legfromthe insideof the

bodyoutwarduses the legabductors,whichare significantly stronger than theadductors.Thiskickisoftenusedforsweepingblocks,whiplikeslappingstrikes,andastheentrancetechniqueforperforminganaxekick(page54).

Speed(8of10)

Thehipandshouldertwistsandthefinaloutwardsnapofthekickinglegatthekneegeneratemostofthiskick’spower.

Power(5of10)

Thiskick’spowertransferdependsgreatlyonthepartofthekickingfootused.Whilemostpeoplethrowthekicksuchthattheknife(outside)edgeofthefootstrikesthetarget,thisisalarge,relativelysoftsurface.Somepeopletrytostrikewiththetoesturnedslightlyinwardsothatthehardedgeoftheheelstrikesthetarget, increasing theblow’s impact.Alsonote thatyoucan increasepowerbyjumpingintoorspinningthekick.

Accuracy(3of10)

Accuracyisn’thugelyimportantbecausethesweepingnatureofthekickcovers

a broad area. Some argue that there are exceptions to this, such as duringdemonstrations,whenan in-to-outcrescent isused todeflect ahandholdingaweapon. Since this isn’t a universally accepted use of the kick, we leave thisquestiontotheinstructor.

KEYEXERCISES




KeyDynamicMuscles

Leg extension, foot plantarflexion, and sweep: gluteus medius(unseen),quadriceps,calvesBodytwistandrotation:abdominals

KeyStaticMuscles

Quadriceps,calves


Posterior,hipturn,shoulderturn,legextension

Wide-legforwardbendStretcheshamstringsandadductors


COMMENTS

1. Be careful to avoid having this kick hard-blocked at or near yourknee,asseverekneestraincanoccur.

OUT-TO-INCRESCENT

Theout-to-inandin-to-outcrescent(page56)kicksareoftentaughttogetherbutareofdifferentstrengthsandtendtohavedifferentuses.Theout-to-increscentkickistheweakerofthetwobecauseswingingthelegfromtheoutsideofthe

body inward uses the leg adductors,which are not as strong as the abductors(namely the gluteus medius). This kick is often used for sweeping blocks,whiplikeslappingstrikes,andas theentrance technique forperforminganaxekick(page54).

Speed(7of10)

Thehipandshoulder twistsandthefinal inwardsnapof thekickinglegat thekneegeneratemostofthiskick’sspeed.

Power(5of10)

Thiskick’spowertransferdependsgreatlyonthepartofthekickingfootused.Whilemostpeoplethrowthekicksuchthatthebottomedgeofthefootstrikesthetarget, this isa large,relativelysoftsurface.Somepeopletrytostrikewiththe toes turned slightly inward so that the ball of the foot strikes the target,increasing theblow’s impact.Youcanalso increasepowerby jumping intoorspinningthekick.

Accuracy(5of10)

Accuracyisn’thugelyimportantbecausethesweepingnatureofthekickcoversabroadarea.Thereareexceptionstothis,suchasduringdemonstrationswhenanout-to-increscentisusedtodeflectahandholdingaweapon.Sincethisisn’tauniversallyaccepteduseofthekick,weleavethisquestiontotheinstructor.

KEYEXERCISES




KeyDynamicMuscles

Leg extension and sweep: adductors, gracilis, sartorius (unseen),quadriceps(unseen),calvesBodytwistandrotation:abdominals

KeyStaticMuscles

Quadriceps,calves


Posterior,hipturn,shoulderturn,legextension



COMMENTS

1.Becarefultoavoidhavingthiskickhard-blockedatornearthekneeasseverekneestraincanoccur.

2.Theobliquesonthekickingsideinitiatetheliftingandturningofthehipswhenstartingthekick.

3.Out-to-increscentissometimesusedinflashycombinations,suchasdoinganout-to-increscentthatspiralsinwardandthenpullsinandisfiredoutasasidekickorbackkick.Thiscombinationofcircularandlinear kicks requires a complex array of kinetic chains to stop onemotionandusethemomentumtopowerintothenextmovement.

SIDEKICK

Thispopularkickisoneofthethreeclassicmartialartskicks—front(page50),side,andback(page62)—thatiswidelytaughtandhasanincrediblenumberofvariations.Thesidekickcombinestheaccuracyofafrontkickwiththepowerofabackkicktomakeaveryaccurate,strongtechnique.

Speed(6of10)

In thiskickyoutradespeedforpower.Chamberingthekickbacktowardyourbodybeforethrowingitaddspowertothekickbutslowsitsdelivery.Thefront-leg side kick doesn’t usually chamber as deeply and is thus very fast but lesspowerful than the rear-legversion; it’s used against the legs and ribs and as ajammingkick.

Power(8of10)

Themajorityofthiskick’spowerisderivedfromthehipturnandtheextensionanddrive of the kicking leg.Other important contributors are the drive of thesupportinglegandthetensingofthetorsomusclessothatbodyweightcanbeadded to the kick. The two-step side kick and the turning side kick are twocommonvariationsthataresignificantlymorepowerfulthanastandardstandingkick.Theflyingsidekick,whichrequiresleapingintotheair,isalsostrongerbuthasthedisadvantagethat,onceyou’reintheair,thetrajectoryofthekickissetand the technique iseasier tocounter.Higherkicks,as shown,arecommon incompetitionbutarevulnerabletolowcounterkicksinself-defensesituations.

Accuracy(6of10)

Accuracy is important, but this kick’s high degree of power makes targetingslightly less important.The coordination of launching the entire body into thekickiscritical.Manypeoplegettheirkickinglegandhiptoworkwell,buttheywork less hard on coordinating the supporting leg and body weight. Forexample, if your supporting leg is planted too close to the target, then uponimpactyou’llbeknockedbackwardbecauseyoursupportinglegisn’tinpositiontodriveintothetarget.

KEYEXERCISES

Half moon + crunch (page 128) Strengthens legs, glutes, core, andobliques;stretcheslegs;improvesbalance

Sidekickextensionalongwall(page129)Strengthensquads,glutes,andobliquesTriangleStrengthensquads;stretcheslegs,hips,shoulders,chest,andspine

KeyDynamicMuscles

Kicking-legextension:quadriceps,gluteusmedius(unseen)Bodydrive:quadriceps,calvesBodytwist:latissimusdorsi(unseen),abdominals

KeyStaticMuscles

Tibialisanterior


Lateral,hipturn,legextension

SideangleStrengthensquads;stretcheslegs,hips,andsides


COMMENTS

1.Hipflexibilitygenerallydiminisheswithage.Whilefrontandbackkicksarelessaffectedbythischange,otherssuchasroundhouseandsidekicksaremarkedlyaffected.Tocounterthistrend,makesuretodedicatetimetoregularstretching.

BACKKICK

Thispopularkickisoneofthethreeclassicmartialartskicks—front(page50),

side(page60),andback—thatiswidelytaughtandhasanincrediblenumberofvariations. The back kick is the strongest of the three because it uses thepowerful back and buttmuscles; however, it doesn’t have the accuracy of theothertwokicks.

Speed(5of10)

Theheavymusculatureused for thiskickmakes it slower thanothers,but thisrelativelackofspeedisoftenmaskedbythelargermotionofabodyturn.

Power(9of10)

Themajorityofpowercomesfromthehipturnandthedriveofboththekickingand supporting legs. Another important contributor is the tensing of the torsomuscles,whichaddsbodyweighttothekick.Theturningandjumping-turningbackkicksaretwocommonvariationsthataresignificantlymorepowerfulthanthestandingkick.

Accuracy(6of10)

Accuracyisimportant,butthiskick’shighdegreeofpowermakestargetingabit

lesscritical.Themaintargetsareneartheopponent’scenterofmass,whereevena partially blocked kickwill still inflict damage.Other targets range from theheaddowntothethigh.Aswiththesidekick,manypeoplegetthekickinglegandhiptoworkwell,butfocuslessoncoordinatingthesupportinglegandbodyweight. For example, if your supporting leg is planted too close to the target,you’ll beknockedbackwardupon impact becauseyour supporting leg isn’t inpositiontodriveintothetarget.

KEYEXERCISES

Leg swing backward Strengthens glutes and hamstrings; stretcheships

T+oppositetoetouch(page129)Developsbalance;strengthenslegsandcore

Reverse half-moonStrengthens legs and glutes; stretches legs, hips,spine,andchest;improvesbalance

KeyDynamicMuscles

Kicking-legextension:gluteusmaximus,gluteusmedius,quadricepsFootposition:tibialisanterior(unseen),ankleextensors(unseen)Bodytwist:latissimusdorsi,obliquesBodydrive:gluteusmaximus,calves,rectusfemorisShoulderandarmretraction:trapezius,deltoids(unseen)

KeyStaticMuscles

Deltoids,gluteusmedius,vastuslateralis



Wide-leg forward bend + shoulder stretch Stretches hamstrings,

adductors,andshoulders

PlowStretchesshouldersandspine

COMMENTS

1.Shifting the lineof thebodychanges the targetof thekick.Whilesport-based arts often emphasize higher targets, lower targets areeasiertoteachandhavemoreself-defenseapplications.

JUMPINGROUNDHOUSEKICK

The jumping roundhouse, jumping scissors roundhouse, and jumping-turningroundhouse kicks are common variations of the classic kick. These advancedkicks require a great deal of practice not only tomaster the kicks but also tolearn when and how to use them against an opponent. Here we describe theback-legjumpingroundhousekick.

Speed(7of10)

Speedisultimatelyafunctionof thehip turnandthesnappingoutof thefoot.However, many other factors, such as the countertorque generated by theshouldersandarms,assistinincreasingspeed.

Power(8of10)

Thiskickgainsadditionalpowerfromanupwardjumpfollowedbyatwist,bothofwhicharenotutilizedduringastandardroundhousekick.

Accuracy(6of10)

Thecoordinationoffivekineticchainsisanindicatorofthecomplexinteractionofthebodyinthiskick,andthisisinadditiontothecoordinationoftheinitialjump.Aclean,powerfulsetofjumpingroundhousekicksisacommongoalofmany advancedmartial artists, and it takes an unusually long time to developandmaintain.

KEYEXERCISES

Jump with 180/360-degree turn (page 129) Improves lower-bodyexplosivepowerandtwistcontrol

One-leghopImproveslower-bodyexplosivepower


KeyDynamicMuscles

Jump(notpictured):quadriceps,calvesKicking-legextension:quadricepsKicking-leg lateral lift: gluteusmedius (unseen), tensor fascia latae(unseen)Bodytwist:pectorals,obliques

KeyStaticMuscles

Calves,rectusabdominis,platysma/sternocleidomastoid


Posterior,lateral,hipturn,shoulderturn,legextension

TriangleStrengthensquads;stretcheslegs,hips,shoulders,chest,andspine

Warrior2Strengthenslegs,hips,andshoulders;stretchesadductors

COMMENTS

1.Whenfirstlearningthiskick,mostpeoplelearntojumpforwardintoit;othersalsolearnitwithabackwardjumptocreatemorespacesothat the kicking leg is not jammed by a charging opponent. In anycase,becarefulwhenlanding—withthecombinationofjumpingandtwisting,it’snotunusualtotwistanddamagethesupportingleg.

2.Aswithalljumpingtechniques,beawarethatbeingintheairmakes

youvulnerabletocounterattacks.

SPINNINGHEELKICK

Thisvisuallyprettycompetitionkick isunusually strong.Due to its somewhatlong delivery time, it’s usually used as a counterkick. The hard spin, usuallyawayfromanattack,makesthiscounterkick’spointofattackunusualandthushardtoblock.Thevulnerabilityofthesupportinglegandgroin,however,makesthiskick lesscommoninself-defensesituationsand incompetitionswhere legand/orgroinattacksarelegal.

Speed(9of10)

Speedisofutmostimportance,sincethewindowofopportunityisveryshort;amistimedspinningheelkickcanleaveyouinapoorpositiontodefendagainstacounterattack.

Power(7of10)

The spinning of the body generates themajority of power,with the arms andthenthebodytwistcontributingtothespin’spower.Thekickinglegisnotquitestraight(hyperextensionofthekickingleg,especiallywhenkickingboards,isa

common injury forbeginners), and initially there’s substantial bendat thehip.Roughly45degreesbeforeimpact,thekickinglegacceleratesthroughthetargetwithasharpbutstronglegextensionatthehip.

Accuracy(5of10)

Thiskickrequiresalotofpractice,especiallyinsustainingabalancedspin.Thespinrequiresastronglateralbendinthebodybecausethekickinglegisheldattherequiredheightusingacombinationofthegluteusmediusandthecentripetalforceofthespin.

KEYEXERCISES


Reverse triangle Strengthens legs; stretches legs, hips, spine, andchest


KeyDynamicMuscles

Kicking-legextension:gluteusmaximus,gluteusmedius,hamstringsBodytwist:trapezius,obliques

KeyStaticMuscles

Gluteusmaximus,gluteusmedius,quadriceps,calves,deltoids,rectusabdominis(unseen)


Posterior,lateral,shoulderturn,hipturn

COMMENTS

1.Therehasbeenalong-standingquestionastotheheightthekicking

foot should be at for the strongest kick.Whilewe’ve never seen ascientific study that addresses this question, it’s our experience thatstrikingatargetataboutmid-height(slightlyabovethehip)seemstogenerate the most power. If true, this may be due to the fact that,unlike the lower and higher kicks, the core bodymuscles aremoreoptimallyplacedforpoweratthemid-level.Thisgoesbacktotheold“peanutbutter jar” theoryofmartial artspower: Ifyou’rehandedapeanut butter jar and told the lid’s stuck but needs opening, you’llusuallyplacethejarinfrontofyournavel(ratherthan,say,overyourhead)inordertoexertmaximumpoweronthelid.



LOWSPINNINGHEELKICK

Thiskickisoftenusedasacounterkickagainstanopponentwhohasmovedinwithafastand/orstrongattack,usuallyakick.Droppingdowntothegroundandspinning make the point of attack quite unusual. If there’s weight on theopponent’s leg that’s being attacked, it’s difficult—if not dangerous—towithstandthekick.

Speed(9of10)

Speedisofutmostimportancesincethewindowofopportunityisveryshort;amistimed low spinning heel kick can leave you in a poor position to defendagainstacounterattack.

Power(7of10)

Thespinningof thebodygenerates themajorityofpower,with thebody twistcontributing to the spin’s power. The kicking leg is not quite straight(hyperextensionofthekickingleg,especiallywhenkickingboards,isacommon

injuryforbeginners),andthere’ssubstantialbendatthehip.Roughly45degreesbefore impact, the kicking leg accelerates through the opponent’s legs with asharpbutstronglegextension.

Accuracy(5of10)

Thiskickrequires lotofpractice,especially insustainingabalancedspin.Thespinrequiresastronglateral(side)bendinthebodybecausethekickinglegisheldoffthegroundmostlybythegluteusmedius.

KEYEXERCISES


Toewalk(page129)Strengthenscalves


KeyDynamicMuscles

Kicking-hipextension:gluteusmaximusBodytwist:obliques

KeyStaticMuscles

Gluteusmedius,hamstrings,calves (unseen),quadriceps (supportingleg,unseen)


Posterior,lateral,hipturn,shoulderturn

SideangleStrengthensquads;stretcheslegs,hips,andsides


COMMENTS

1)Spinningontheballofthesupportingfootextendsthekick’srange,butbalanceishardertomaintain.Somepeopleprefertospinonthekneeofthesupporting legbecause it’seasier tobalance,but this reduces thekickingrangetoaboutthelengthofthethigh.Thisvariationisalsoquiteroughonthekneebecauseafastdropontothekneecancauseseriousinjury.

THROWS

Thethrowsfeaturedinthissectionarefairlybasic,yetthissectionwasthemostdifficult towritedue to thecomplexityof theaverage throw.Whilethisbook’spremiseistohighlightanddescribethekeymusclesusedinagiventechnique,athrowhasanumberofphases,eachoneofwhichusesadifferentsetofkeymuscles.Duetospaceconstraints,wewillconcentrateon the casting component of the throwing process, as opposed to thebalancebreakorloading.

We chose a wide variety of throws to illustrate different features of basicthrowingtechniques.Somethrows,suchastheminorouterreapandtheforwardbodydrop,demandahighdegreeofaccuracy.Others,suchasthesweepinghipthrowandthefrontfireman’sthrow,requiremorestrength.Theshoulderthrowand forward body drop involve turning your back to your opponent, whilethrows such as the rice bale and the minor outer reap are done face-to-face.Finally,some,likethefrontfireman’sthrow,aredonetotheside.Atitssimplest,an“average”throwmightbebrokendownintothreeparts:the

balancebreakoftheopponent,theloading,andthecasting.Foreachoftheninethrowsshowninthissection(althoughthesnapoverisafinishforseveralthrowsrather than an actual throw itself), we’ll highlight the casting portion of thethrow;occasionally,we’llacknowledgekeymusclesforpreliminarymovements,such as armpulls involved in balance breaking.However, it’s not unusual forother aspects of the technique to be difficult to master or require extensiveexercisestoworkupto.Forexample,thepickupsforthefrontfireman’sthrowandricebalethrowrequirestrength,balance,andtiming;thefinishofaforwardbodydropalsodemandsstrength,balance,andtimingasthethrownopponentissnappedover.Theseaspectsareatmostonlymentionedinthissection.

STOMACHTHROW

Whilethisthrowcanbeexecutedasanoffensivetechnique,moreoftenthannotit’susedasadefenseagainstalungingorchargingopponent.

Speed(4of10)

When a stomach throw is executed as an offensive technique, at least for thethrowentry,highspeedisusuallynecessarytogetundertheopponent’sweight.Whenexecutedasadefensivetechnique,themoveisoftenslowersinceitneedstomatchtheattacker’sspeedandpower.Thisblendofspeedandpowerallowsyoutousetheattacker’sstrengthagainsthim.

Power(7of10)

Themajorityofthepowerisgeneratedbytwoaspectsofthethrow:Forwardpull:Unlesstheopponentisinaheadlongcharge,you’llhavetopull

your opponent forward to break his balance, allowing you to slide under his

mass.Legextension:Withyouropponent’sbalancebroken,yourextendingleglifts

hisbodyofftheground.Youcanaccentuatethelegextensionbythrustingyourhips.

Accuracy(8of10)

Donecorrectly, this throw iscircle-shaped,with thebodiesof the throwerandopponentformingtheouterringandtheextendinglegservingasaspoke;thisiswhyit’ssometimesreferredtoasacirclethrow.Thebodytwist,acombinationoflyingunderyouropponentatanangleandpullinghimforwardandoveryouropposite shoulder as you extend your leg, ensures that your opponent doesn’tcomedownonyou.Thesecomponentschangeinimportancedependingonthethrowingsituation.

KEYEXERCISES




KeyDynamicMuscles

Bodypullforward(notpictured):pectorals,biceps,deltoidsForwardpull:biceps,deltoids(unseen)Legextension:quadriceps,gluteusmaximusBodytwist(notpictured):obliques

KeyStaticMuscles

Rectusabdominis,serratusanterior,sternocleidomastoid


Posterior,legextension,shoulderturn


Rollaround(page129)Warmsupbackandhips

COMMENTS

1.Thisthrowissometimesreferredtoasthe“CaptainKirkthrow”duetothenumberoftimestheStarTrekcharacterexecutedthetechniqueduringthefilmingoftheshow.

2. The most common mistake for beginners is that they pull theiropponentdownontopofthemselvesinsteadofpullingtheopponentpastthem.Someinstructorsrefertothisas“gettingaflattire”sincethischangesthecorrectcircularmotionintoaflat,linearmotion.

MAJOROUTERREAP

Perhapsthesimplestandsafestthrowtoteachabeginner,themajorouterreapisoftenoneofthefirstthrowsthatistaught.Thisthrowisusuallymosteffectiveasasecondarythroworacountertoathrow.

Speed(6of10)

Whenusedasacountertechnique,thespeedofthethrowisoftendictatedmoreby the attacker’s speed and power than anything else. For example, when anopponent sharply pulls on you, you need to have a fast, strong entry into thethrowthatblendswiththeopponent’spullingaction.

Power(8of10)

Twokeyfactorsinpowergenerationare:Bodytwist:In this throw,youstronglycloseonyouropponentwhilepulling

himinandtothesideuntilthecornersofyourshouldersmeet.Uponimpact,onearmpullsastheotherarmpushes,thustwistingyouropponentandbreakinghisbalance.Leg reap:During the shoulder twist, your inside leg, bent at a slight angle,

reapsthrougheitheroneorbothofyouropponent’s legs.Thisreapisnotonlypoweredbythelegswing,it’salsodrivenbytheforwardpitchofyourbody.

Accuracy(5of10)

Closingthedistancebetweenyourbodyandyouropponent’siscritical.Tryingtoreapsomeonewhoisaslittleasafewinchesawaycangreatlydiminishthistechnique’s effectiveness. It’s also very important to reap or chop all thewaythroughyour opponent’s legs.Beginners often don’t reap far enough, and thisgivestheopponentachancetoregainlostbalanceinsteadofbeingthrown.

KEYEXERCISES




KeyDynamicMuscles

Bodydrive:quadriceps(unseen),calvesBodypull-inand twist:pectorals (unseen),biceps(unseen),deltoids,latissimusdorsi,obliques,rectusabdominis(unseen)Legreap:gluteusmaximus,hamstrings

KeyStaticMuscles

Calves


Posterior,shoulderturn

Inchworm (page 128) Strengthens arms, shoulders, pecs, and core;stretcheshamstrings


COMMENTS

1.It’snotuncommonforthisthrowtobedonesohardandfastthatthethrowerendsuprollingforwardandpasttheirfallingopponent.

2. Driving with the supporting leg is critical to breaking youropponent’sbalance.

MINOROUTERREAP

This close-contact throw requires timing and full-body commitment tosuccessfullyaccomplish.Itdoesn’trelyheavilyonpower,whichmakesitallthe

more important to learn thecareful timingwhen trying tomaster thisexactingmove.

Speed(7of10)

Speedisrequiredtotimethemovewiththeopponent’smovement.Theout-to-inreapisnotverypowerfulandthusitssuccessreliesonspeedandtiming.

Power(3of10)

Powerisgeneratedprimarilybythearmmovements.Thearmof thesweepinglegpullsbackwardwhiletheotherarmpushesforward,allinanefforttotwistthe opponent off balance.The legs alsomakeoppositemotions:The front legreapsfromoutsidetoinsideandthebacklegstraightensasitdriveshardintotheopponent.

Accuracy(8of10)

Attheriskofbeingtoogeneral,youcouldsaythatthelesspowerfulthethrow,themoreimportantthetimingbecomes.Theminorouterreapistheposterchild

for thisstatement.Thetwistingofbotharmsandlegs,aswellas thetimingofthese movements with your opponent’s, make this throw one of the moredifficulttomaster.

KEYEXERCISES



Clappingpush-up(page128)Improvesexplosiveupper-bodypower

KeyDynamicMuscles

Armpull(leftarm,asillustrated):deltoids,trapeziusArm push (right arm, as illustrated): pectorals, triceps (unseen),deltoidsShouldertwistandlateraldrive:obliques,latissimusdorsiLegsweep:sartorius,hamstrings(unseen)Bodydrive:quadriceps,calves

KeyStaticMuscles

Rectusabdominis,biceps,brachialis,triceps


Posterior,lateral,legextension,shoulderturn

TreeImprovesbalance;stretchesandstrengthenslegsandhips


COMMENTS

1.Thesartoriusplaysalargeroleinmovingthereapingleg,butit’sarelativelyweakmuscleandcannotexecutethethrowwithouthelp—itrequiresbodymovementandthearmspushingandpullingtobreakthe opponent’s balance and to get theirweight at least partially offtheirreapedleg.

2.Tocoordinatethethrow,thinkofyourhandsandyourreapingfootpoweringaroundtheoutsideedgeofalargecircle.

FORWARDBODYDROP

Often referred to as a hand throw (or tewaza in Japanese), the forward bodydropdoesn’t relyonmuchpower, soboth speed and accuracy are essential tosuccessfullyexecute this technique.Aswithother less-powerfulmoves, this isusually a defensive or responsive throw is executed by redirecting theopponent’spower.

Speed(9of10)

Speedisessentialtoblendthemotionofyourbodywiththatofyouropponent’s.This throw involves a large amount of motion: Your hips and body must beturnedandyourarmsmustbeextendedtoguideyouropponentforward.Oncehe loses his balance, your hands must pull in sharply to snap him over (thissnapoverisdescribedonpage82).

Power(4of10)

The majority of this throw’s power comes from the opponent’s forwardmovement,whichisredirectedandamplifiedtobreakhisbalanceandproducethethrow.Whilethepoweryouaddisnotgreat,it’snecessary,anditstimingiscritical.

Accuracy(8of10)

Blendingyourbodymovementwithyouropponent’srequiresanunusuallyhighdegreeofcommitment,sinceyouturnyourbackonhimandleaveyourselfopentoacounterattackifthetechniquefails.

KEYEXERCISES

Clappingpush-up(page128)Improvesexplosiveupper-bodypower

Standing band pull (page 129) Strengthens traps, triceps, delts,serratusanterior,pecs,andabs

Crunch(feetup)Strengthenscoremuscles

KeyDynamicMuscles

Initial arm pull (not pictured): pectorals, deltoids, biceps,brachioradialisArmextension(leftarm,asillustrated):posteriordeltoid,tricepsBodytwist:obliques(unseen),pectoralsBodydrive:quadriceps,calves

KeyStaticMuscles

Rectusabdominis,gluteusmaximus(supportingleg,unseen),anteriordeltoid,biceps




RearpalmpressStretcheswristsandforearms

COMMENTS

1.Oncetheopponentisfallingforward,thesharpnessofthefallcanbeincreasedbypullingtheextendedarmsbackin.

2. The placement of the main throwing hand on or around theopponent’s head is quite varied. Some place their hand behind theneck, which makes the forward pull easier. However, others pushtheirhandupunderthechintohelpbreaktheiropponent’sbalance;theythensliptheirhandbehindtheneckfortheforwardpull.

SHOULDERTHROW

Theshoulderthrowisconsideredoneofthemorebasicthrowsafterperhapsthehip throw and major outer reap (page 74). While the shoulder throw and itsmany variations are of primary importance in competition, in self-defenseclasses it’s taughtmore as a defense against rear attacks than as an offensivemoveduetotheissuesinvolvedinturningyourbackonyouropponent.

Speed(5of10)

Theshoulder throwcanbequite fastwhen it’susedasanoffensive technique.However,asadefensivemove,itsspeedisoftendictatedbytheattacker’sspeedandpower, since the throwusuallyblends inwith the speedof theopponent’sattack.

Power(7of10)

The power inherent in the shoulder throw comes in two phases: popping theopponentoffthegroundusingtheposteriorandlegextensionkineticchains,andtwisting the shoulders, and toa lesserextent thehips.Perhaps the singlemostcommon mistake that lessens the technique’s power is letting the throwing

shoulderget toofar infrontof theopponent’sbody,whichmakestheshouldertwistlessforceful,ifnotimpossibletoperform.Tightbodycontactbetweenyouandyouropponentiskeytothismove’sefficiency.

Accuracy(6of10)

A wide variety of shoulder throws are taught, including one-arm, two-arm,dropping, and leg-assist variations. Some emphasize speed and others power,and it’s a matter of training and experience to choose which one to usedependingon the relative speed, power, andpositionof theopponent’s attack.With all these variations, one of themost important points to remember is tomakesurethatyourbodyislowandproperlyalignedinfrontofyouropponentbeforeexecutingtheinitialbodypop.

KEYEXERCISES




KeyDynamicMuscles

Initialbodypull-in(notpictured):pectorals,biceps,deltoidsArmextension(leftarmasillustrated):deltoids,tricepsShouldertwist:pectorals,obliques(unseen),rectusabdominisLegextension:quadriceps,calves

KeyStaticMuscles

Gluteusmaximus(unseen),biceps,brachialis





COMMENTS

1.Takespecialcaretonotletyourthrowingarmreachbehindtheplaneof your chest since it weakens your ability to pull and a resistingopponentcanyankbackonthearmanddislocateyourshoulder.

2.Thedouble-armshoulderthrow(shown)tendstogiveyouropponentanarmbaras they’rebeingthrown.Becarefulwhenpracticingthisvariationaselbowdamagecaneasilyoccur.

SNAPOVER

This transitional technique is commonly used in conjunction with an initialtechniquesuchasahiporwrist throw,andis thenfollowedupperhapswithafinish-off(e.g.,wristlock,armlock,orstompkick).Themostimportantaspectofthistechniqueisthatasyouthrowyouropponentandheisfallingfreely,youmustsharplypullinyourarms,whichsuddenlysnapsthefallerover.Thisactionaccentuates the fall’s impact and puts you into a good position to perform afinishingtechnique.

Speed(6of10)

The technique’s inward spiral generates its speed. Most throws (e.g., hip,shoulder,andwrist) requirea large initialarcofyourbodyasyouropponent’sbalanceisbrokenandthethrowisinitiated.Onceyouropponentisintheair,hebecomesveryeasytomanipulate,butonlyforaveryshortwindowoftime;thismeansyouneedtoexactlytimethesnapoverwithyourbody’smovement.

Power(8of10)

Themajorityofpowercomesfromtwosources:Thefrontlegextensionpushesyourbodybackward,whichstartsthesnapoverofyourfallingopponent;andtheinwardarmpull,withmajorassistancefromthebackmuscles,finishesthemove

andaddscrispnesstothethrow.

Accuracy(6of10)

Thetimingofthissnapoveractionisdifficult tomaster.Startingtheactiontooearlyortoolatewillnegatetheeffectivenessofthetechniqueandcouldevenputyouintoaprecariouspositionthat’svulnerabletocounterattack.

KEYEXERCISES


Bodydrag—pull(page128)Strengthenstraps,lats,andquads

KeyDynamicMuscles

Legextension:quadricepsBodypull-in:biceps,brachialis,trapezius(unseen),latissimusdorsiWristadduction:wristadductors

KeyStaticMuscles

Pectorals,deltoids,rectusabdominis



Push-up+one-armrowStrengthenscore,lats,traps,anddelts


COMMENTS

1. Note that this is a transitional technique. It’s assumed that thethrower will be moving into any one of a number of finish-offpositions, including pulling up on the wrist and stomp-kicking theribs;twistingthearmtoproduceawrist,elbow,orshoulderlock;ortwisting the arm to force theopponent onto their face and into anynumberofsubmissionorholdpositions.

2.Topreventinjuriesandreducethechanceofcounterattacks,alwayspushyourhipsforwardandleanbacksoyourentirebody,fromlegsup througharms,participates in the finalpull.Leaning forwardandrounding your back can lead to back injuries and makes youvulnerabletobeingpulleddownontoyouropponent.

SWEEPINGHIPTHROW

Thisisarguablythemostpowerfulofthenumerouship-throwvariationsbecausethe sweeping leg virtually spins the opponent into the ground. Perhaps thebiggestdifficultyinexecutingthethrowcomesfromthefactthatasyousweepyour leg, you’re standing on only one leg, which puts a premium on bodyplacement.

Speed(6of10)

Thespeedofthistechniqueisnofasterthanaregularhipthrow,butduetothe

spinoftheopponent,thespeedofthefallisgreater.

Power(9of10)

Thepower inherent in thesweepinghip throwcomes in threephases:poppingyouropponentofftheground,sweepingtheleg,andtwistingtheshoulders.

Accuracy(6of10)

Body alignment is key due to themomentary balance and drive thatmust beaccomplishedwiththeonesupportingleg.Notethattheword“balance”inthiscase does not refer to a lack ofmotion, as in a static position; it refers to thecontrol under which this very dynamic throw is being held throughout itsexecution.

KEYEXERCISES


KeyDynamicMuscles

Supporting-legextension:quadriceps,calvesBodypull-in&twist:pectorals,deltoids,obliques,rectusabdominisArmpull(leftarm,asillustrated):trapezius,deltoids(unseen),tricepsLegsweep:gluteusmaximus(unseen),hamstrings(unseen)

KeyStaticMuscles

Gluteus maximus (supporting leg, unseen), quadriceps, calves,trapezius,posteriordeltoid,biceps(unseen)





COMMENTS

1.It’snotuncommonforthethrowertodrivehimselfoffhisownfeetduring the execution of this throw. Learning to do this safely isobviouslyanimportantaspectoflearningthisthrow.

2.Takecarenottoletyourinsidearm(right,asillustrated)getbehindthe plane of your chest because shoulder injuries, includingdislocation,canoccurwitharesistingopponent.

RICEBALETHROW

The rice bale throw’s colorful but apt name comes from the way you’resupposed to safely pick up a heavy bale of rice. While wrestlers, MMApractitioners, and judoka know this throw, it’s not used often in self-defensesituations,asitrequiresgrabbinganopponentbetweenthelegs.

Speed(4of10)

Speedisimportantbutreallyonlybecomescriticalatthemomentofpoppingtheopponentoffthegroundandcompletingthethrow.Thistechniqueoftenpresentsitself as a momentary opportunity during a body clash—for example, youmanage to slip anopponent’spunchandget inside, and then find that asyourbodies slam into each other, your opponent has straightened up for a second.Speedbecomesessentialatthismomenttoexecutethethrow.

Power(8of10)

Surprisinglylittlepowerisrequiredtoexecute theliftingportionof thismove.Themoreimportantpowerstrokeispullingtheopponentinjustbeforethelift.Asyouloweryourcenterofmassbelowyouropponent’sandpullhimintoyour

hips,there’samomentwhenstraighteningyourlegsisallthat’srequiredtogetyouropponent into theair.Once theopponent is airborne, andwithbothyourcenters ofmass (usually just below the navel) aligned, it’s simply amatter ofrotatinghim90degrees for the fall.Fordemos, it’snotuncommon to spinanopponent270degreesforafall,oreven360degreesandbacktotheirfeet.

Accuracy(6of10)

Themostimportantissuewiththisthrowisinchoosingwhentoattemptit.Thecombatantsmust be quite close together,with their centers ofmass (i.e., theirhips)virtually touching.The thrower’shipsshouldbebelowtheopponent’sasthisgreatlyreducestheamountofpowerrequired.

KEYEXERCISES


Deadlift(page128)Strengthensglutes,quads,andtraps

UprightrowStrengthenstraps,delts,brachialis,andbrachioradialis

KeyDynamicMuscles

Bodypull-in:pectorals,biceps,brachialis,deltoids,latissimusdorsiBodythrustandlift:gluteusmaximus,quadriceps,trapezius

KeyStaticMuscles

Rectusabdominis(unseen)



Wide-leg forward bend + shoulder stretch Stretches hamstrings and

shoulders

Child’sposeStretcheships,quads,back,andshoulders

COMMENTS

1. Severe back injuries can occur if you try to pick up an opponentwhenyourback isnot straightandwhenyouuseyourback (ratherthanyourlegs).

2.Giventheimportanceofliningupthecentersofmass,notethatdueto differences in build, the averageman’s center ofmass is higherthanthatoftheaveragewoman.

FRONTFIREMAN’STHROW

Usuallyusedasadefensiveasopposedtoanoffensivetechnique,thefireman’sthrowhastwobasicentries, thefrontandback.There’salsoahugenumberofvariationsthatincludethrowingfromstandingorfromtheknees,andthrowingthe opponent laterally or over the head and to the front of the body. Someversions have the opponent go over the shoulders, while others have theopponent rotate over the hips. The illustrated throw shows the classic lateralthrowthatgoesacrosstheshoulders.

Speed(4of10)

The speed of this throw is somewhat dictated by the speed and power of theopponent’sattack.Thefastertheattack,thefasterthethrowmustbeinordertoblendwiththeopponent’smomentum.

Power(7of10)

Lifting your opponent off the ground in this move requires the most power.However,youcanarguethatbyblendingwiththeopponent’sattack,thepowerrequirementisminimizedbecausetheopponent’spowerdoesmostofthework.Unfortunately,thiskindofperfectblendingismoretheexceptionthantherule,and you must be prepared to add power to the throw to offset the usualimperfections. It’s often more practical for smaller throwers to throw anopponentovertheirhipsratherthantheirshoulders.

Accuracy(8of10)

Blendingwithyouropponent’sforwardmomentumiscritical.Whileit’susuallytruethatyoumustchooseanappropriatethrowthatblendswithyouropponent’s

movement,it’sespeciallyimportantwiththefireman’sthrow—apoorlychosenmomenttoattemptthisthrowexposesyourheadandnecktocounterattack.

KEYEXERCISES

Squatwithpartner(page129)Strengthensquadsandglutes

Warrior2bandpull(page129)Strengthenslegs,hips,shoulders,andtriceps;stretcheschest


KeyDynamicMuscles

Body scoop and lift (not pictured): hamstrings, gluteus maximus,quadriceps,calvesArmextension:triceps,deltoids,trapeziusLateral body twist and drive: gluteus medius, calves, quadriceps,obliques,latissimusdorsi,deltoids,trapezius

KeyStaticMuscles

Rectusabdominis(unseen),gluteusmaximus,quadriceps


Lateral,legextension,armextension


RearpalmpressStretcheswristsandforearms

COMMENTS

1. The deltoids only raise the arms up to a horizontal position; afterthat, the trapezius takes over as it rotates the shoulder blades tocontinue raising the arms higher. These interwovenmechanisms ofthe deltoids and the trapezius are key in the loading and throwingportionsoffireman’sthrows.

2.Toprevent injury, donot roundyourbackduring the initial liftingphaseofthethrow.Throwlargerpartnersoverthesmallofthebackratherthanovertheshoulders.

GROUNDWORK

Groundworkinvolvestakingdownanopponentandmanipulatingthemontheground.Whilethereiscertainlyawidevarietyofoffensivetechniques(like strikes, pressure points, chokes, and joint locks) that can be donewhileyou’reontheground,thissectioncoversjusttheabsolutebasicsofgroundwork.

Of the six techniques shown, two involve taking down a standing opponentwhile the other four focus on holding an opponent on the ground. Thesetechniques do not use a great deal of strength; rather, they involve shiftingweightandapplyingpressureatkeypoints.Whilepropertechniquewillhelptremendouslyinholdinglargerandstronger

opponents, note that when the weight and strength differential between twoopponents increases, thenumberofeffectiveandpractical techniquesbecomesquite limited. In some competitions, a 10 percent difference inweight can beusedtoseparateweightclasses;inreality,theuseormisuseofweightcanbeanassetoraliability.

GUARD

Thisdefensivepositionusesthelengthofthetorsoandthestrongcoremusclestokeepalargeropponentatbay.Byholdingyouropponentwithyourlegs,youfreeyourarmsforbothoffenseanddefense.

Speed(2of10)

This relatively static position requires little movement and thus little speed.However,asyouropponenttriestoescapeorattack,you’llneedtoreactquicklywith a technique that is separate but works in conjunction with the guardposition.Forexample,ifyouropponentreachesforwardwithonearm,youcanquicklyabandontheguardpositioninfavorofanarmbar.

Power(7of10)

Power is generated primarily from the legs and torso and is used to keep theopponentatarm’s length.Byarchingand twistingyourbody,youcanexecutedifferent attacks and defenses. There’s a huge variety of moves andcountermovesfromthisposition.

Accuracy(5of10)

This position’s static nature can change rapidly as the opponent moves. Forexample,youropponentmayleanforwardtostrikeortwisttothesidetotrytoescape;theprecisionofyourcountertechniqueswilldeterminetheirsuccess.

KEYEXERCISES

BandlegadductionStrengthensadductors

Supinelegpush-down(page129)Improvescorestrength

V-upImprovescorestrength

KeyDynamicMuscles

Legwrapandsqueeze:adductors,gracilis,pectineus,sartoriusBodyextension:quadratuslomborum(unseen)

KeyStaticMuscles

Gluteusmedius(unseen),rectusabdominis


Posterior


BowExtendsthebody

COMMENTS

1. In recent years, the guard has been a popular position to teachbecauseavarietyoftechniquesareassociatedwithit.Peopleinself-defenseclassessometimesarguethatthispositionshouldbeavoidedbecausebeinginguardopensyouuptogroinattacks.

SCARFHOLD

Thispopularsideholdisagoodpositionfromwhichothertechniques,suchasarm bars and chokes, can be executed. This hold is used extensively incompetition, but is not often taught in self-defense classes due to its limitedflexibilityanditslimitationswhenanopponentisverylarge.

Speed(4of10)

Speed is not critical except when responding to an opponent’s attempts toescape;recognizingthoseattemptsearlywillallowtimeforcountermeasures.

Power(8of10)

Power comes from the coremuscles, bodyweight, and leg drive. The side ofyourchestmustrestonthecornerofyouropponent’schest;tensingyourchestmuscleswill concentrate the force on as small an area as possible.Other keyfactorsinclude:Head lock: Keeping a tight grip on your opponent’s neck and shoulder is

importantforimpedinghismovements.Armpull:Pullingsharplyonyouropponent’sarmgeneratesa lotof tension,

whichfurtherhelpstoimpedemovement.Legwalk:Yourlegsmustbekeptouttotheside,outofyouropponent’sreach.

Asyouropponentstruggles,“walking”yourlegsaroundhelpstomaintainyourweightonyouropponent.

Accuracy(6of10)

Oneofthekeystoaneffectivescarfholdistomakesurethatthelinebetweenyour hips and solar plexus is at a right angle to the same line on the personyou’reholding.Thisiswherethelegwalkcomesintoplay.

KEYEXERCISES

One-armdumbbellrowStrengthenstraps

BicepscurlStrengthensbiceps

LowsideplankImprovescorestrengthandstability

KeyDynamicMuscles

Head lock: deltoids (unseen), pectorals, biceps (unseen),brachioradialis(unseen)

Armpull:trapezius,deltoidsLegwalk:quadriceps,hamstrings(unseen),calves

KeyStaticMuscles

Abdominals,sternocleidomastoid


None

LocustStretchesandstrengthensthebackbody

SupinetwistImprovesspineflexibility

COMMENTS

1.While thescarfhold is relativelystable, it’snotuncommonfor thepositiontobecompromisedandthusforceyoutoabandonitinfavorofanotherhold,suchasasideortopmount.

2. The arm around the neck (right arm as illustrated) can be used toattack the back of the opponent’s neck bymaking a sawing actionwiththesharpedgeoftheforearm(theradius).Thisisanimportantaspect in keeping an opponent uncomfortable. A strongbrachioradialis is essential for this and can be achieved by doingweightexercisessuchashammercurls.

SIDEMOUNT

Thesidemountisareasonablystrongpin,orholdingposition.It’salsoflexible,whichallowsyoutoeasilyandrapidlytransitionfromonepositiontoanothertocompensateforyouropponent’sweightshiftsandbodytwistsasheattemptstoescape.

Speed(2of10)

This position is relatively static since there’s little motion required except inresponsetoyouropponent’smovements.Whilethoseresponsesneedtobequicktobeeffective,thesidemountitselfrequiresmostlymuscletensionandbalanceshifts.

Power(6of10)

Shiftingyourweightinresponsetoyouropponent’smovementsgeneratesmostofthepowerrequiredforthistechnique.Tensingyourmusclesasyoupushyourbody weight sharply into key locations (such as the chest or hips) on youropponent’sbodykeepsyouropponentonthegroundandundercontrol.Archingyour back, pulling inwith your arms, and pushing inwardwith your feet alsokeepyourweightandtensiononyouropponent.

Accuracy(8of10)

Keeping a balanced distribution of weight and moving your body weight inresponsetoyouropponent’sbodyshiftsarethekeycomponentsformaintaining

accuracy.

KEYEXERCISES


Bodydrag—pull(page128)Strengthenstraps,lats,andquads

Highshoot(page128)Strengthensarmsandcore;improvesagility

KeyDynamicMuscles

Armpull-in:trapezius,latissimusdorsi,biceps,brachialisHipextension:gluteusmaximusLegdrive:quadriceps,calves

KeyStaticMuscles

Deltoids


Posterior,lateral

Child’sposeStretcheships,quads,back,andshoulders

CobraStretcheschest,shoulders,andabs

COMMENTS

1.Thereissomedebateonwhetherornotthelegsshouldbepulledinfor this hold. Pulling one or both legs in can bemore powerful interms of immobilizing an opponent, but some argue that in thispositionthegroinisclosertotheopponentandthusmorevulnerabletoattack.

2. While over 90 percent of shoulder dislocations are anterior andinferior (forward and down), the figure-four lock shown abovestrongly twists the shoulder forward and up.Without due care, thiscancauseadislocationinthatdirection.

BRIDGE&SHRIMP

Thiscombinationmoveisanescapeforwhenyou’relyingonyourbackwithanopponentsittingonyourhipsorstomach.Bypoppingupyourhipsintoabridge,youcreateenoughspacetothrustandtwist(or“shrimp”)youropponentoff.

Speed(5ofc10)

Speedisimportantbutovershadowedbythetimingofthistechnique.Whileit’s

important tobridgequickly topopyouropponent’sweightupandoff, it’s thespeedofthesubsequentshrimpingactionthatallowsyoutoescape.

Power(8of10)

The main burst of power is during the bridge, an upward pelvic thrust thatdisruptsyouropponent’sweight.Theshrimpingactionstartswhenyouthrustoutyourarmstocontinueyouropponent’smomentumupandoveryourhead.Thisisimmediatelyfollowedbyasharphiptwist.

Accuracy(6of10)

Thecoordinationofthehipthrust,armextension,andbodytwistmustbefairlyaccurateorelsetheescapewillfailandyoumayfindyourselfinanevenworsepositionthantheoneinwhichyoustarted.

KEYEXERCISES

Lowshoot(page129)Strengthensarmsandcore;improvesagility

KeyDynamicMuscles

Pelvicthrust:quadriceps,gluteusmaximusArmdeflectionandtwist:deltoids,triceps,anconeus,serratusanteriorShrimp&twist:obliques(unseen),calves,latissimusdorsi(unseen),pectorals

KeyStaticMuscles

Rectusabdominis,pectorals


Posterior,hiptwist,shouldertwist


SupinetwistImprovesspineflexibility

COMMENTS

1.While listed here as a staticmuscle, the rectus abdominis actuallybecomesactiveduringtheshrimpingaction.

2. Your arm’s angle relative to your chest as you push an opponentawaydictates thepartof thepectoralmuscle that’sused.The lowerpectoralsarethestrongest,andthey’retriggeredwhenyoupushyourarmsdowntowardyourhips.Usingthebridgetopushyourhipsofftheground(asshown)helpsgetthestrongestpushingangle.

SINGLE-LEGTAKEDOWN

This takedown is often taught as a way for a person on the ground to knockdown a standing opponent. However, it can also be used from a standingposition. This technique is dangerous to the opponent because it attacks theoutsideofthekneeandpushesitsidewaystowardthecenterline,riskingseriousinjurytotheknee.Bycominginfromtheside,thistechniqueismoreprotectedfromcounterattackstothefacethansomeothertakedowns.

Speed(8of10)

Speedisessentialsinceit’seasytocounterattackorretreatfromthistechnique.Beingclosertoyouropponent(e.g.,whenyou’realreadyontheground,at thefeetofyouropponent)makes this techniqueeasier toexecute.Performing thistakedownfromastandingpositionusuallyrequiresafakebeforedivingin;thestandingentryisverydangerousandshouldbepracticedwithgreatcare.

Power(6of10)

Power is generated from the thrust of the opposite or outside leg and theextensionofthebody.Thisdriveextendsthroughthebodyandintotheoutsideoftheoppositeshoulder.

Accuracy(8of10)

You need to push your opponent’s front knee (the one bearing more weight)inwardfromtheoutside.Thedriveshouldalsomovedownwardsothathislegcannot be pulled away easily. The impact point on the leg should be at, orslightlybelow,theoutsideedgeoftheknee.Whilethismoveisalsotaughtasanattacktothefrontoftheknee,thatanglerequiresagreatdealmoreforceandisthushardertoperformsuccessfully.

KEYEXERCISES

Leapfrog+crawl(page129)Improveslower-bodyexplosivepowerandupper-bodystrength;improvesagility


SeatedbandrowStrengthenstraps,lats,anddelts

KeyDynamicMuscles

Armmovement: biceps (unseen), posterior deltoid, latissimus dorsi,pectorals(unseen)Bodydrive:gluteusmaximus,quadriceps(unseen),calves

KeyStaticMuscles

Trapezius,deltoids,rectusabdominis(unseen)





COMMENTS

1. One of the more difficult aspects of this technique is getting theoutside of your shoulder (right shoulder, as illustrated) onto theoutsideof your opponent’s kneewithout gettingkicked in the face.Thisisaccomplishedbyplacingyouroutside(left)handonhisfoot,yourrighthandbehindhisleg,andguidingyourshoulderintoplace.Becarefulnottoletyourshoulderslipfromyouropponent’skneetothebaseofyourneckastheneckorcollarbonecanbeeasilyinjured.

DOUBLE-LEGTAKEDOWN

Aneffectivewayoftakingdownastandingopponent,thismoveisdangeroustoboth you and your partner. As you enter the technique, you risk receiving acounterstriketoanywherefromyourfacetoyourgroin.Youropponent,ontheother hand, risks being picked up and driven into the ground. Since thistechniquecomesinfromtheside,it’smoreprotectedfromcounterattackstothefacethanothertakedownsare.

Speed(8of10)

Speedisessentialsinceit’seasytocounterattackorretreatfromthistechnique.

Executingthistakedownrequireseithertheelementofsurpriseorafakebeforecommittingtothemove.

Power(6of10)

Powerisgeneratedfromtheforwardthrustofbothlegsandtheextensionofthebody.Thisdriveextendsthroughthebodyandintotheleadshoulder.Thelineofpowerintoyouropponentusuallyleadstooneofthreefinishes:Drivingupwardmay lift the opponent off the ground anddumphimonhis back as you standupright;drivingdownward takes theopponent to thegroundandyoucontinueusing your forward momentum to roll by (or over) your opponent; drivingstraightforwardusesyouraddedweighttoslamyouropponentintotheground.This lastpositioncanbeeffectivebut is exceedinglydangerousandshouldbepracticedwithextremecare.

Accuracy(8of10)

The impact of your shoulder into your opponent’s abdomen must coincidecloselywithyourreachingaroundandgrabbinghislegs.Whilethepressureonyour opponent’s legswon’t stop him from stepping back, it will impede him,

which makes the takedown possible. Since a common defense from thistechniqueistosplaythelegsoutwardandbackasyoupitchforwardanddrivetheattackerintothefloor,youneedtocatchhislegsearlyandpullthemtowardyoutopreventthis.

KEYEXERCISES



SeatedbandrowStrengthenstraps,lats,anddelts

KeyDynamicMuscles

Armmovement: deltoids, bic (unseen), latissimus dorsi, te pectorals(unseen),trapeziusBodydrive:gluteusmaximuquadriceps,calves

KeyStaticMuscles

Abdominals

Deadlift(page128)Strengthensglutes,quads,andtraps


COMMENTS

1.Becarefulnottohityouropponentwithyourshouldernearthebaseofyourneck,astheneckorcollarbonecanbeeasilyinjured.

2. This technique has several controversial variations. One involvesspearingyouropponentinthestomachwiththetopofyourhead;thiscan cause serious neck injuries and should be avoided. Anotherplaces your front leg to the outside of your opponent’s leg, whichgives the move a bit more stability and power but eliminatesprotection against a kick to the groin or face (unlike stepping inbetweenthelegs,asillustrated).

ROLLS&FALLS

Rolls and falls are essential to protect the body in any martial art thatinvolvesthrowsandtechniquesthatmightinvolvegoingtotheground.Forexample, if you’re practicing wrist techniques, even if a throw isn’tplanned,sometimesthetechniquecanbeappliedwithsomuchvigorthatyoumayverywellbeunexpectedlyforcedtotheground.

Fallshavetwogeneralcategories:hardandsoft.Hardfallsrequireaslappingofthehandsorfeetontheground,whichdistributesthefall’senergysothatthebody and internal organs don’t take the brunt of the blow. The soft fall(sometimescalledasoft roll) requiresnoslap; it’ssmoothandblendswith theforceoftheimpactasyougototheground.Learning to roll and fall from a variety of positions and situations is very

important.Ithasbeensaidwithmorethanjusta little truththat ifyouhavetothinkwhenyoufall,your techniquewillbe too late. Inotherwords, situationswhere you have to either fall or roll arise quickly and unexpectedly, and youmustbeabletoreflexivelydotherightthingtoprotectyourbody.Thisincludessuchbasicconceptsaskeepingyourheadtuckedandoutofdangerofhittingtheground,learningtokihap(yell)onimpact,andnotjammingorbreakinganarmorshoulderinavainattempttocatchyourselfasyoutumble.

FORWARDROLL

The forward roll is one of the most basic moves in martial arts that involvefalling.

Speed(2of10)

Speedisusuallydeterminedbythecauseoftheforwardrollandisthuslargelydefined by your momentum. Being pushed forward generally generates moremomentum (and thus speed) than if you simply tripped; however, this won’tcauseasignificantchangeintheoveralltechnique.

Power(2of10)

Maintainingaroundedbodypositionduringtherollrequiresasmallbutvaryingamount of power, but this is sometimes difficult, such aswhenyou’re thrownforwardanddown. In this case,youmayhave toabsorba substantialblow toyourbackasyoutrytoblendintotheroll.Manyschoolsteachstudentstostandupattheendofaroll,butifyouhavetoomuchmomentum,youmayneedtoexecuteasecondrollbeforestanding.Ifyouhavetoolittlemomentum,youmayneedahardtuckofyourlowerlegandaforwardlungewithyourbodytostandup.

Accuracy(6of10)

Maintainingasmooth,roundedcontourofyourlegs,body,andarmsisessentialinavoidinginjuryduringaroll,especiallywhenrollingonahardsurface.Thisroundnessrequiresgoodstatic-muscletensionthroughoutthebody.It’sequallyimportanttokeepyourheadandneckprotected,whichyoucanachievewithawell-coordinatedchintuckandslightheadtwist.

KEYEXERCISES



Handstandpush-up(page128)Enhancesbalanceandcoreandupperbodystrength

KeyDynamicMuscles

Legdrive:calves,quadriceps

KeyStaticMuscles

Bodypositioning:latissimusdorsi,gluteusmaximusArm positioning: trapezius, triceps, deltoids, serratus anterior, wristextensorsChintuck&turn:Sternocleidomastoid(unseen)


Posterior



COMMENTS

1. One of the biggest beginner problems in the forward roll occurswhenyourarmscollapsewhenyoufirstapplyweight to them.Thisresults in a dramatic loss of the smooth, rolling contour, and otherparts of the body (usually the head or shoulder) may receive asignificantblow.

BACKWARDROLL

Thisrollisoftentaughtinconjunctionwiththeforwardroll(page106)becausetheysharemanysimilarities.

Speed(2of10)

Speedisusuallydeterminedbythecauseofthebackwardrollandisthuslargelydefinedbyyourmomentum.Beingpushedbackwardgenerallygeneratesmoremomentum (and thus speed) than if you simply tripped; this won’t cause asignificantchangeintheoveralltechnique.

Power(2of10)

Maintainingaroundedbodypositionduringtherollrequiresasmallbutvaryingamountofpower,butthisissometimesdifficult,suchaswhenyouperformanaxekickthat’scaughthighandyou’rethrownbackward.Inthiscase,youmayhave to absorb a substantial blow to your back as you try to blend into thebackwardroll.Manyschoolsteachstudentstostandupattheendofaroll,butifyouhave toomuchmomentum,youmayneed toexecutea second rollbeforestanding.Ifyouhavetoolittlemomentum,youmayneedtosharplypushwithyourarms,primarilyusingyourtricepsanddeltoids,tostandup.

Accuracy(6of10)

Maintainingasmooth,roundedcontourofyourlegs,body,andarmsisessentialinavoidinginjuryduringaroll,especiallywhenrollingonahardsurface.Thisroundnessrequiresgoodstatic-muscletensionthroughoutyourbody.It’sequallyimportanttokeepyourheadandneckprotected,whichyoucanachievewithawell-coordinatedchintuckandslightheadtwist.

KEYEXERCISES

MilitarypressStrengthensdelts,pecs,andtriceps


Neckrotation/stretchImprovesneckmobility

KeyDynamicMuscles

Armdrive:deltoidsBody twist and rounding: rectus abdominis, obliques (unseen), hipflexors,sartorius

KeyStaticMuscles

Bodyrounding:quadricepsChintuck&turn:sternocleidomastoid


None



COMMENTS

1.Whileforwardandbackwardrollshavemanysimilarities,theydiffergreatly inhowyoustandat theendof thetechnique.Thebackwardroll,especiallywhendoneslowly,requiresapowerfulthrustwiththearmstostandup,whiletheforwardrollusesathrustfromthelegs.

BACKFALL

Thebackfall,alongwiththesidefall(page112),isoneofthetwomostbasicfalling techniques in martial arts. This fall uses the simultaneous slapping ofboth armsplus, to amuch lesser extent, leg extension to redistribute the fall’senergyontotheback—awayfromvitalorgansandfragilebodyparts.

Speed(8of10)

Speed is most important when you slap the ground with your hands at themomentofimpact.Ingeneral,afasterslapabsorbsmoreenergy,whichresultsinamoreefficientfall.

Power(8of10)

Thespeedandpoweroftheslappingarmsdirectlyaffectstheamountofenergythat’s redirected away from the vital organs—more power in the slap meansmore protection for your organs. The classic back fall calls for both handsslappingatthesametime.

Accuracy(8of10)

Thetimingoftheslapiscriticalindivertingenergyawayfromthevitalorgansduringafall.Iftheslapistoolate,yourbodywillhavealreadytakentheimpactofthefall.Iftheslapistooearly,it’smuchlessefficientatabsorbingthefall’senergy.Whileslappingtooearlyisbetterthanslappingtoolate,it’smuchbetteroveralltoslapatthemomentofimpact.

KEYEXERCISES


Crunch(feetup)Strengthenscoremuscles

Cat/cowstretchStretchesback,chest,andneck

KeyDynamicMuscles

Armcock(notpictured):pectorals,anteriordeltoidArm slap: trapezius, posterior deltoid, triceps, brachioradialis,pronators(unseen)Bodyflexion:rectusabdominisLegextension:quadriceps

KeyStaticMuscles

Pectorals,deltoids



LocustStretchesandstrengthensthebackbody


COMMENTS

1. The singlemost important thing to remember with these types offallsistokeepyourchintuckedtopreventyourheadfromhittingthegroundoryourneckfromsufferingwhiplash.

2.Akihap/kiai (yell) is usually taughtwith hard falling techniques tohelp coordinate the tensioning of your body’smuscles, let air fromyour lungs, and tighten your torso muscles, all of which serve toreducethejostlingofyourinternalorgans.

3.At themoment of impact, your hips and legs should be above theplaneof thefloor toprotectyourhips;bendingat thewaistextendsthemomentofimpactsothattheenergyofthefallhasalongertimetodissipate.

SIDEFALL

Thesidefall,alongwiththebackfall(page110),isoneofthetwomostbasicfalling techniques in martial arts that involve falling. This fall uses theorientationofthebodyandtheslappingofthebottomarmandlegtoredistributethefall’senergyontotheside—awayfromvitalorgansandfragilebodyparts.

Speed(6of10)

Speedismostimportantwhenyouslapthegroundwithyourlegand/orarmatthe moment of impact. In general, a faster slap absorbs more energy, whichresultsinamoreefficientfall.

Power(9of10)

Thespeedandpowerof the legand/orarmslapdirectlyaffects theamountofenergy that’s redirected away from the vital organs—more power in the slapmeansmoreprotectionforyourorgans.Theclassicsidefall(orbreakfall,asit’ssometimesreferredto)callsforbothyourbottomarmandlegtoslapatthesametime, but sometimes you’re only able to slapwith one of them. For example,therearetimeswhenthepositionofyourbodyonlyallowsthelowerarmtoslap.Thisarm-onlyslapismoredangerousbutattimesisnecessary.

Accuracy(6of10)

Thetimingoftheslapiscriticalindivertingenergyawayfromthevitalorgansduringafall.Iftheslapistoolate,yourbodywillhavealreadytakentheimpactofthefall.Iftheslapistooearly,it’smuchlessefficientatabsorbingthefall’senergy.Whileslappingtooearlyisbetterthanslappingtoolate,it’smuchbetteroveralltoslapatthemomentofimpact.

KEYEXERCISES


BandlegadductionStrengthensadductors


KeyDynamicMuscles

Armcock(notpictured):pectorals,anteriordeltoidsLegslap:gluteusmedius,obliquesArmslap:trapezius,posteriordeltoid,triceps,pronators(unseen)

KeyStaticMuscles

Rectusabdominis,middledeltoid,quadriceps,sartorius


Lateral,armextension



COMMENTS

1. The singlemost important thing to remember with these types offallsistokeepyourchintuckedtopreventyourheadfromhittingthegroundoryourneckfromsufferingwhiplash.

2.While theballof thefootof the top leg issometimesused toslap,the energy that it candistribute isminimal compared to thebottom

armandleg.However,thepositioningofyourtoplegisimportanttopreventtheinsidesofyourkneesfromsmashingtogether.

3.At themoment of impact, your hips and legs should be above theplaneof thefloor toprotectyourhips;bendingat thewaistextendsthe moment of impact so the fall’s energy has a longer time todissipate.

FACEFALL

Thisimportantbreakfallprotectsyouwhenyoulandonyourfront.Thefacefallcanbedonetwoways:fromaforwardfallorwithajump.

Speed(4of10)

Speedinthefacefallismoreregulatedthanmaximized.Speedmustbeusedtosynchronize the arm slap (and leg slap, when jumping) with the moment ofimpact.Boththejumpandthelandingalsorequirecarefultiming.

Power(7of10)

JumpingTakeoff:Thetakeoffinvolvestwoactions:1)anupwardlegthrustthatpropels your body upward and forward; and 2) pulling back the arms inpreparationfortheslap.Youhavetobalancethesetwoactionssoyoucanlandflatonyourfrontside.Landing:Thelandingrequiresahard,simultaneousslapwiththeforearms(andtheballsofbothfeet,whenperformedwithajump).This

actionmustbedoneinconjunctionwithyourbodylandinginapikedorbridgeposition,whereyourhandsandfeetarecloseenoughtogetherthatyourbutt isdeliberatelypositionedwellofftheground,protectingyourpelvisfromimpact.

Accuracy(8of10)

JumpingTakeoff:Thejump’stimingrequirescarefulcoordinationofboththejump upward and the rotation forward. Landing: Simultaneously deliveringsharp,hardblowswithallfourlimbsiscriticalforprotectingyourvitalorgansduringafall.Iftheslapistoolate,yourbodywillhavealreadytakentheimpactofthefall.Iftheslapistooearly,itwillbelessefficientatabsorbingthefall’senergy.Whileslappingtooearlyisbetterthanslappingtoolate,it’smuchbetteroveralltoslapatthemomentofimpact.

KEYEXERCISES

Clappingpush-up(page128)Improvesupper-bodyexplosivepower

DumbbellflyStrengthenspecs

PlankStrengthenscoreanddeltoids

KeyDynamicMuscles—Jump(notpictured)

Legextension:quadriceps,calvesBodypike:rectusabdominisArmpreparation:trapezius

KeyStaticMuscles

None



KeyDynamicMuscles—Landing

Arm slap: pectorals, anterior deltoid (unseen), triceps, pronators(unseen)Foot slap (from jumping version; not pictured): quadriceps, ankledorsiflexors

KeyStaticMuscles

Rectus abdominis, trapezius, middle deltoid; (from falling version)gluteusmaximus,quadriceps,calves


Armextension

Downward-facingdogStrengthensarmsandlegs;stretchesshoulders,back,andhamstrings


COMMENTS

1.Theanteriorkineticchainconsistsofmusclesalongthefrontofthebody,anditincludesthequadricepsinthelegsallthewayuptothepectoralmuscles in thechest.Proper tensionof thiskineticchain iscriticalinexecutingthisfall.

AIRFALL

Theairfall,whendoneasanexercise,combinesajumpwithathree-quarterflipandalandingwithasidefall.Thisisanimportantfalltolearnbecauseit’susedto land after a large number of techniques ranging fromwrist throws to canethrows.Thistechniqueisbrokenupintotwoparts:thetakeoffandthelanding.

Speed(7of10)

Speed in the air fall is more regulated than maximized. Takeoff: The jumprequiresthatitsheightandrotationalvelocitybetimedsothatyourbodylandsafterthree-quartersofaflip,preciselyontheside.Landing:Speedmustbeusedtosynchronizethearmandlegslapwiththemomentofimpact.

Power(5of10)

Takeoff: The takeoff requires two actions: 1) an upward thrust with thesupportingleg,whichpropelsthebodyupward;and2)ahardheelkickwiththeupper leg, which gives your body the forward rotation. You need to balancethese twoactionssoyoucan landflatonyourside.Landing:The landing isaside fall that requires a hard, simultaneous slap with both the lower arm andlower leg.Theonly realdistinction fromaside fall is that theside fallcanbeperformed from a backward or forward rotation, but an air fall always uses aforwardrotation.

Accuracy(8of10)

Takeoff: The timing of the jump requires careful coordination of the upwardjump and the back heel kick for rotation.Landing: The timing of the slap iscriticalfordivertingenergyawayfromthevitalorgansduringafall.Iftheslapistoolate,thebodywillhavealreadytakentheimpactofthefall.Iftheslapistooearly, itwillbe lessefficientatabsorbing thefall’senergy.Whileslapping tooearly is better than slapping too late, it’s much better overall to slap at themomentofimpact.

KEYEXERCISES


One-leghopImproveslower-bodyexplosivepower


KeyDynamicMuscles—Jump:

Bottom-legextension:quadriceps,calvesTop-legheelkick:gluteusmaximus,hamstringsBodytuck:rectusabdominis



KeyDynamicMuscles—Landing:

Legslap:gluteusmedius(unseen),vastuslateralisLegsplay:sartoriusArmcocking(notpictured):pectorals,deltoidsArmslap:deltoids,triceps,pronators(unseen)

KeyStaticMuscles

Abdominals,quadriceps


Lateral,armextension

SeatedtwistImprovesspineflexibility

COMMENTS

1)Thesartoriusisdesignatedadynamicmuscleinthisfallbecauseit’sused to pull the top knee upward and away from the lower knee sotheydon’tclashuponlanding.

WEAPONS

The use of weapons in martial arts is highly varied. Some arts such askendo are exclusively dedicated to a specific weapon. Other arts mightconcentrate on defenses against attacks from an assortment of weapons.Finally, somearts teachyouhow toutilizeanumberofweaponsboth indefense and offense.Regardless of how aweapon is used, it can greatlymagnifyyourreach,speed,andpower.

Thissectionhighlightsfourweapons:theshinai(bamboosword),cane,tonfa,andshortstick.Alltheseweaponsareusedtohitanopponent,buttheydosoinavarietyofdifferentways.Withtheshinai,virtuallytheentirebodyisinvolvedinthestrike,whiletheotherthreeweaponsfocusonstrikingwithasubsetofthebody.Theseweaponscanalsobeusedtodefendagainstanattack.

SHINAISTRIKE

Oneofthesinglemostrefinedmovesinmartialarts,theclassickendostriketotheheadwith a shinai,orbamboo sword, requires anexactingcombinationofspeed, power, and accuracy.This technique perfectly illustrates the concept ofrelaxingmusclessotheycanbedrivenforward,thenmovingthemdynamicallyso they can accelerate the body, and finally tensing them so they can driveweightintothestrike.

Speed(7of10)

Speedisgeneratedfromawhiplikemotionthatstartswiththedriveofthebackfoot and ends in unisonwith the forwardwrist snap. The coordination of thefootwork, arm swing, and extension, combined with the ultimate wrist snap,determinestheblow’sfinalspeed.Theintricatecoordinationofchest,back,andshouldermusclestoswingthearmforwardisverycomplex;peoplehavestudieditforyearstryingtodescribeallfacetsofthemovement.

Power(8of10)

Armextension,wristsnap,andfootworkultimatelydeliver thecrushingpowerinthisstrike.Somekeyfactorsare:Handpronationatimpact:Atthemomentofimpact,thesword’shandletends

tokickupward,soyourhandsmustbeturneddownatthemomentofimpactsothat they firmlycover the topof the shinai.Thisprevents lossofmuchof theblow’spower.Armswing:Beginners tend topull theirarms in toward theirbody inavain

attempttogeneratemorepowerintotheblow.Realpowercomesfromwhippingoutthesword,whichrequiresarmextensionatimpact.

Accuracy(10of10)

Thetargetof thisblowis the topofyouropponent’sroundedhelmet,whichis

veryhardtohit.Onlyaperfectlyplacedstrikewillallowpowertoextendintoyouropponent.However,it’snotuncommontohearofpeoplebeinghitsohardin the helmet by a well-placed blow that they’re driven down, bruising theirheels.

KEYEXERCISES



KeyDynamicMuscles

Wrist extension and hand pronation: wrist extensors, pronators(unseen),brachioradialisArmextension:triceps,anconeusArmswing:latissimusdorsi,teresmajor,deltoids,pectorals,trapeziusBodydrive:gluteusmaximus(both),quadriceps,calves

KeyStaticMuscles

Rectusabdominis,hamstrings



Wide-leg forward bend + shoulder stretch Stretches hamstrings andshoulders


COMMENTS

1.Inadditiontoaddingpowertotheblow,handpronationatimpactisalso necessary to protect your thumbs from the shinai’s back kickduring impact. Beginners who forget to pronate their hands mayexperienceseverethumbdamage.

2. The kendoist strives to deliver a strikewith “ki, ken, tai, ichi,”—meaning“spirit,sword,bodyareone.”

CANETHRUST

The cane thrust is not very strong or fast compared to many other canetechniques,butbecauseitstrikeswithsuchasmallsurfacearea(thebuttofthecane),it’shardtoblockandcaninflictsubstantiallocaldamage.Targetsforthisstrikeareusuallythestomach,face,orthroat.

Speed(5of10)

Thearm’sforwardthrustgeneratesmostof thespeed.It’s thefinalsegmentoftheusualdrivechainstartingfromthebackfoot,anditrequiresthecanetobemoreorlessparalleltothefloorandpushedinastraightline.Ifthecaneisthrustupinacurve,ittendstoskipofftheintendedtarget.

Power(4of10)

Theforwardthrustofthearmisresponsibleforthestrike’spower,butthepowerisdifficulttodeliver.Keyfactorsinpowergenerationinclude:Forearm alignment: The shaft of the canemust line up precisely with your

forearm at the moment of impact. When this fails, your wrist bends and thestrikebecomesmostlyineffective.Arm supination: The upward twist of the forearm stiffens the forearm at

impact. While both supination and pronation are taught with this strike,supinationisthemostcommonandstrongest.Hiplock:Whenstrikingsomeoneinthestomach,slidingyourstrikingelbow

infrontofyourstrikinghiplendssupporttotheblowandnegatesthereboundthatusuallyoccursfromhittingsomeoneneartheircenterofmass.Palmonheadofcane:Restingyourstrikinghand’spalmonthecane’scurve

whilestillkeepingitinlinewiththeshaftallowsthelineofforcemovingdownyourforearmtoextendstraightdownthecaneandintothetarget.

Accuracy(8of10)

This strike’s accuracy requirements are unusually high because targets arelimited. Striking to the stomach is the easiest, while striking to the face andthroat are substantially harder since the targets are small and demand greatprecisiontohitconsistently.

KEYEXERCISES



Fingertip push-up (page 128) Strengthens hands, wrists, pecs, andtriceps

KeyDynamicMuscles

Armsupination:supinator

Armthrust:deltoids,pectorals,tricepsShouldertwist:obliquesBodydrive:gluteusmaximus(unseen),quadriceps,calves

KeyStaticMuscles

Rectusabdominis,obliques,quadriceps,biceps





COMMENTS

1. Cane thrust attacks come inmany varieties, and the two commonversions pictured here have major trade-offs in the range, speed,power, and stability of the weapon. In the illustration above, theattacking elbow is extended far from the body. This enhances therangeandspeedofthetechniquebutreducespowerandstability.Thepictureonthefacingpageshowstheattackingelbowlockedintothehip, which increases the power and stability of the strike butdiminishestherangeandspeedoftheblow.Thiskindoftrade-offiscommoninmartialartstechniques.

TONFATHRUST

The tonfa thrust basically blends a reverse punch and a palm heel strike. Theillustrated strike uses the butt of the tonfa as the striking surface and alsoinvolves a second tonfa,which augments a forearm block as the first tonfa isusedtostrikeout.Tonfaarealsousedasswingingweapons.

Speed(5of10)

The speed is similar to that of a palm heel strike. Keeping the arm musclesrelaxedbynotgrabbingthetonfatootightlyallowsfasterspeeds.Sincetonfaareusedforboththrustsandswings,bothlinearspeed(forthrusts)andside-to-sidespeed (for slashing or slapping out with the sides of the weapon) are veryimportant.

Power(6of10)

The tonfa’s finaldrive isbasedon the thrustof thepalmheel.Akey factor inpowergenerationincludes:Arm pronation/supination: This technique requires either arm pronation or

supination(bothstiffentheforearm)asthetonfastrikes.Ingeneral,pronationisusedmorewithstraightordownwardthrusts,whilesupinationisusedmorewithrisingthrusts.

Accuracy(6of10)

The point of contact, especially when the body is the target, requires less

precision than someother strikes.Many teach that a thrusting strikeanywherebetween the solar plexus and the hip (themid-section) is a reasonable target.Strikes to other targets, such as the face and limbs, require substantiallymoreaccuracy, which is why blows such as the slapping action are used morecommonlyagainstthosetargets.

KEYEXERCISES



Push-upStrengthenspecs,triceps,andwristextensors

KeyDynamicMuscles

Armpronationorsupination:pronators(unseen);supinatorArmextension:deltoids,trapezius,tricepsBodytwist:obliques(unseen)Bodydrive:gluteusmaximus,quadriceps,calves

KeyStaticMuscles

Rectusabdominis,quadriceps,calves,trapezius





COMMENTS

1.Asecond tonfa isused toprotect thestriker,but thestriking tonfa,whose main body lies down the striking forearm, also addsprotection,especiallyagainstanarmedopponent.againstan

SHORTSTICKSTRIKE

Theso-calledshortstickisabroadlydefinedweaponthatrangesfromsixinchesto over two feet in length and is made of everything from light, whipping

material to heavy, rigidmaterial. These different sticks necessitate a trade-offbetween speed and power. Common “hard” targets are the head, forearms(shown here), and shins, and the joints such as the elbows and knees; “soft”targetsincludethegroin,abdomen,andkidneys.

Speed(6of10)

Speedishighlydependentonthelengthandheavinessofthestick,aswellasthefinalflickofthewrist(sometimescalleda“drummer’sflick”).Gripisalsoveryimportant,andmostofthegrip’sstrengthisbetweenthethumbandindexfinger,which make a pivot point. Holding the rest of the fingers lightly allows theweapontosnap.

Power(5of10)

There’s a trade-off between the speed and power of the blow. In general,pronating the wrist adds more power—twisting the bones in the forearmtransfers the weight of the body mass more efficiently—but reduces speed.Dependingon theblow’sdirection(e.g.,outside to inside, inside tooutside,orstraightdown),thehipturn,shouldertwist,andarmextensionwillplayalarger

orsmallerroleinpowergeneration.Aninterestingpracticedrill istohaveonepersonholdapaddedstickandtohaveapartnergrabthemovertheirarms.Thegrabbed person should then try to strike with the stick. The overarm grab(dependingonwhether it’s over theupper or lower arms) largelyprevents theuse of the hips and/or shoulder, thus limiting the blow’s power to the armextensionandthewristsnap.

Accuracy(8of10)

Whilethecommonhardtargetslistedabovetakeadvantageoftheshortstick’shardness, other targets are also possible, such as the groin (which usuallyrequiresanuppercut)andthefloatingorlowerribs.It’simportanttobeabletoaccuratelyplace“stopping”blows(usually to thelegsorhead),whichstoptheattack immediately. However, if an opponent attacks with a weapon, then hisweapon should be considered the highest priority. In this case, striking youropponent’s forearm (the radius) on the thumb side is often most effectivebecauseitcannumborevenbreakthearm.

KEYEXERCISES




KeyDynamicMuscles

Wristsnap:wristflexorsArmextension:triceps,deltoidsShouldertwist:obliques,pectoralsBodydrive:calves

KeyStaticMuscles

Rectusabdominis,quadriceps





COMMENTS

1.Beforehitting targetswith a stick,make sure that the stickhasnobreaks or splinters in it. Significant injuries, especially to the eyes,canoccurwhenastickbreaks.

2. A common alternative grip is with the ring and pinky fingersgrippingandactingasapivotpoint.Thischangesthewristsnapandthusthespeedandpowerofthestrike.

APPENDIX1:INSTRUCTIONSFORMARTIALARTS-SPECIFICEXERCISES

Instructionsfortheless-traditionalexercisesfeaturedinthisbook.

BODYDRAG—PULL

Partnerliesonbackwithlegsbent,feetofftheground,andarmscrossingchest.Sitbehindyourpartnerwithyourlegsoneithersideofhishipsandgripunderhis triceps/armpits.Bendyourkneesthenpowerfullystraightenthemtolaunchyourselfbackwardfromyourpartner.Useyourbackmusclestopullyourpartnertoyou.Topreventinjuries,especiallywhenworkingwithheavierpeople,donotstartthepullwitharoundedback.

CLAPPINGPUSH-UP

Performastandardpush-upbutexplodeoffthegroundsothatyouhaveenoughtimetoclapyourhands;returnyourpalmstothegroundbeforeyourbodylands,turningyourheadslightlytoonesideincasethecatchislateandyourfacehitsthefloor.Practicefirstfromtheknees,keepingyourbodyandhipsstraight.Addadoubleclapforanextrachallenge.

CROSS-BODYDOWNWARDBANDPULL

Gripthebandbyyouroppositeear.Pulldownandacrossyourchesttoyourhip.Slowlyreversedirection.

DEADLIFT

Partnerliesonside.Standwithyourshinsagainstyourpartner’sbackandbutt.Squatdownwithastraightbackandgripyourpartner’suniformatroughlythenear-sideshoulderandthekneeofherlowerleg.Keepingyourbackstraightandyourpartneragainstyourshin,liftyourpartnerbystraighteningyourlegs.

FINGERTIPPUSH-UP

Performapush-upwithonlyyour fingertipson the floor; this requiresgreaterwriststability.Usingfewerfingertipsincreasesthepressureonthefingerjoints;thumb-onlypush-upsmustbedonecarefullybecausetheycanstressthethumbjointsgreatly.

HALFMOON+CRUNCH

Assumehalfmoon(againstawallifbalanceisanissue).Keepingthestandinglegandhipstill,performasidecrunchuntilyourupperbodyisabovehiplevel.

HANDSTANDPUSH-UP

Assume a handstand (partnersmay be required to hold your legs if you don’thaveadequateupper-bodystrength).Bendyourelbowstotouchyourheadtothefloor,thenpushbackup.

HIGHSHOOT

1.Lieonyourback.2.Rollup toaseatedpositionand turn tooneside(rightshown). 3.Holdingyour bodyoff the ground, turn 90degrees andplace yourhandsontheground.4.Shootyourleftlegunderyourbody,andturnanother90degreesinthesamedirection.5.Placeyourhandsonthefloorwithyourchestup toward the ceiling. 6. Turn another 90 degrees and again turn over into apush-up position. 7. Shoot your left leg under your body. 8. Turn another 90degreesinthesamedirection,andplaceyourhandsonfloorwithyourchestuptoward the ceiling. 9. Sit and roll back. You’ve now rotated your body 360degrees fromwhereyoustartedand turned720degrees in relationship toyourspine.

INCHWORM

Startinaforwardbend.Keepingyourlegsstraightthroughouttheexercise,walkyourhandsoutuntilyou’reinapush-upposition.Doapush-up,thenwalkyourlegsbackin.Continuemovingforward.

IN-TO-OUTBANDPULL

Holdabandnexttoonehip.Grabthebandwiththeoppositehand(keepingyourelbow next to your ribs and your palm facing your torso) and, pivoting fromyourelbow,performanin-to-outblock.

JUMPWITH180/360-DEGREETURN

From a standing position, jump and twist 180/360 degrees. Land in a solidstance.

KNEERAISE

Explosivelypullonekneetoyourchest,alternatinglegs.Addahoporjumptomaketheexercisemoredynamic.

LEAPFROG+CRAWL

Partner bends over and protects his head with his hand. Leapfrog over yourpartner,land,andimmediatelycrawlbetweenyourpartner’slegs.

LOWSHOOT

1.Lie on your back. 2.Roll up to a seated position and turn to one side (leftshown).3.Turning90degrees,placebothforearmsonthegroundandholdyourbodyofftheground.4.Shootyourrightlegunderyourbodyandturnanother90degrees in the same direction. 5. With your chest pointed toward the ceilingagain,sitandrollback.You’venowrotatedyourbody180degreesfromwhereyoustartedandturned360degreesinrelationshiptoyourspine.

ONE-LEGGEDBRIDGE+HIPDIP

Assumeabridgeposition.Keepingyourhipslevel,extendoneleguptoceiling.

Dipyourhipstothefloor,thenreturnyourhipstostartingposition.

ROLLAROUND

Grabyourknees,roundyourback,tuckyourchin,androllforward,backward,andsidetoside.

SIDEKICKEXTENSIONALONGWALL

Standagainstawallandchamberyourlegforasidekick,keepingyourheelonthewallthroughouttheexercise.Slowlyextendandretractkick.

SIT-UPWITHPUNCH

Performasit-up,twistyourbodytooneside,andpunch;twistyourbodytotheotherside,andpunch.

SQUATWITHPARTNER

Perform a squatwith a partner draped across your shoulders or hips. Form isveryimportanttoavoidinjuringthebackorknees.

STANDINGBANDPULL

Twovariations for throwingpractice:1)Standsideways toapartner,graboneendofthebandineachhand,andpull.2)Standinfrontofapartner,graboneendofthebandineachhand,andpull.

SUPINELEGPUSH-DOWN

Lie on your back and hold onto your partner’s ankles. Raise your legs to theceiling.Yourpartnerpushesyourlegstotheground,eitherdirectlydownortotheside.Usingyourcoremuscles,preventyourlegsfromhittingthegroundandthenbringthembackup;donotletyourbackarch.

T+OPPOSITETOETOUCH

Fromstanding,raiseonelegbehindyouandloweryourupperbodyuntilyourbodyformsastraightlinefromheadtoheel.ExtendyourarmsouttothesidesinaT.Bendslightlyatthewaisttotouchoppositehandtooppositefoot.ReturntoaTposition,takeastepforward,andrepeat.

TPUSH-UP

Performapush-up, thenopenyourbody tooneside, reachingyourarmto theceiling.

TOEWALK

Standontheballsofbothfeet,raisingyourheelsashighaspossible.Walk.

WARRIOR2BANDPULL

StandinWarrior2withabandunderyourstraight-legfoot;griptheotherendinyourfarhand,keepingthecloserarmbyyourside.Startingwiththehandatthehipofthestraightlegandleadingwithyourelbow,slowlypullthebandacrossyourchestuntilthearmisfullyextended.Slowlyreversedirection.

WOODCHOPPER

Holdamedicineball inbothhandshightooneside.Twistyourtorsotolowertheballtotheotherside.

APPENDIX2:MUSCLES(ALPHABETIZED)&THEIRMOVEMENTS

MUSCLE MUSCLEACTION

Adductorbrevis................................. Adductsthighathip

Adductorlongus................................ Adducts&mediallyrotatesthighathip

Adductormagnus...............................

Adductsthigh

Anconeus............................................ Assiststricepsinextendingforearmatelbow

Bicepsbrachii.................................... Flexesforearmatelbow;supinatesflexedforearm

Bicepsfemoris(hamstring)...............

Flexeslegatknee;extendsthighathip

Brachialis........................................... Flexesforearmatelbowinalldirections

Brachioradialis.................................. Flexesforearmatelbowduringmidpronation

Deltoid................................................ Anterior:flexes&mediallyrotatesarm;Middle:abductsarm;Posterior:extends&laterallyrotatesarm

Extensorcarpiradialis..................... Extends&abductshandatwrist

Extensorcarpiulnaris...................... Extends&adductshandatwrist

Extensordigitorum............................

Extendshandatwrist

Extensordigitorumlongus................

Dorsiflexesankle

Extensorhallucislongus.................. Extendsbigtoe;dorsiflexesankle

Flexorcarpiradialis......................... Flexes&abductshandatwrist

Flexorcarpiulnaris.......................... Flexes&adductshandatwrist

Gastrocnemius(calf)......................... Plantarflexesankle;flexeslegatknee

Gluteusmaximus............................... Extendsthighathip;laterallyrotateship

Gluteusmedius.................................. Abductsthighathip;mediallyrotateship

Gluteusminimus................................

Abductsthighathip,mediallyrotateship

Gracilis............................................... Adductsthighathip;flexeslegatknee&helpsinmedialrotation

Iliopsoas............................................ Flexesthighathip

Latissimusdorsi................................ Extends,adducts,&mediallyrotatesupperarm

Obliques,external/internal(abdominals)...................................... Flex&rotatetrunk

Obturatorexternus/internus.............

Laterallyrotatesthighathip

Pectineus........................................... Adducts&flexesthighathip

Pectoralismajor................................ Flexes,adducts,&mediallyrotatesarm

Piriformis........................................... Laterallyrotatesextendedthighathip

Pronatorquadratus........................... Pronatesforearm

Pronatorteres................................... Pronatesforearm;flexeselbow

Quadricepsfemoris(quadricepsgroup)........................... Extendslegatknee

Rectusabdominus(abdominals)...... Flexestrunk

Rectusfemoris(quadricep).............. Extendslegatknee;flexesthighathip

Rhomboids......................................... Retractscapula

Sartorius............................................ Flexes,abducts,&laterallyrotatesthighathip;flexesknee

Semimembranosus(hamstring)........

Mediallyrotateship

Semitendinosus(hamstring)............. Mediallyrotateship

Serratusanterior.............................. Elevates/depressesribs;rotatesscapulaupward;protractsscapula

Soleus(calf)...................................... Plantarflexesankle

Sternocleidomastoid.......................... Turnshead

Supinator.......................................... Supinatesforearm

Tensorfascialatae........................... Abducts,mediallyrotates,&flexesthighathip

Teresmajor....................................... Extendsarm&mediallyrotatesshoulder

Teresminor....................................... Laterallyrotatesarm

Tibialisanterior................................ Dorsiflexesankle

Tibialisposterior............................... Plantarflexesankle

Trapezius........................................... Elevates,retracts,upwardlyrotates,&depressesscapula

Tricepsbrachii.................................. Extendsforearmatelbow

Vastusintermedius(quadricep)....... Extendslegatknee

Vastuslateralis(quadricep)............. Extendslegatknee

Vastusmedialis(quadricep)............. Extendslegatknee

APPENDIX3:MUSCLEACTIONSBYJOINT

GLOSSARY

Abs: Common term for “abdominals,” the muscles of the abdomen. Includesrectusabdominis,transversusabdominis,andinternalandexternalobliques.Anterior:Tothefrontof.Oppositeofposterior.Arthritis: Inflammation of a joint. Repeated occurrences will lead todegenerationorpermanentdamagetothejoint.Calf:Commontermfor twomuscles (gastrocnemiusandsoleus) locatedat thebackofthelowerleg.Bothmusclesflextheankle;thegastrocnemiusalsoflexesthelegattheknee.Clavicle: Long thin bone that connects the sternum to the scapula. Latin for“littlekey,”itrotateslikeakeyonitslongaxiswhentheshouldertwists.Alsoknownasthecollarbone.Concussion:Abrain injury that causesachange inmental state.Aconcussionmayormaynotcausealossofconsciousness.Delt:Commontermfor“deltoid,”theshouldermusclethatmovesthearm.Dorsal:Latinfor“back,”dorsalreferstoapositionormovementtothebackofthebody.Oppositeofventral.Dynamic:Thecharacteristicofamovement,usuallywithforceand/orpower.Floatingribs:Thebottomtwooftwelveribsoneachsideofthebody.Whileallribs attach to the spine, only the top ten attach to the sternumor its cartilage.Thismakesthefloatingribsmoresusceptibletoinjury.Grappling:Close,hand-to-handcombat.Wrestling.

Hamstring: Common term for one of the three muscles (semitendinous,semimembranosus,bicepsfemoris)locatedatthebackofthethighthatextendsthehipjointandflexestheknee.Hyperextension: To open a joint beyond its intended range. This action oftenleadstoinjury.Ki:Acomplexconceptthatsometimesisroughlytranslatedas“energyflow”buthasmanyotheraspects, includingvitalityandspirit amongmanyother things.Alsospelledchiandqi.Kineticchain:Conceptofinterconnectingmusclesandbonesworkingtogether,oftenincomplexsequences,toproducestrong,effectivemotion.Kineticenergy:Theenergypossessedbyamovingobject;definedtobeequaltoonehalftimesthemassoftheobjecttimesthevelocityoftheobjectsquared.Lateral:Latin for“to theside,” lateral refers toapositionormovement that isawayfromthespineorcentralaxis.Oppositeofmedial.Lat:Commontermfor“latissimusdorsi,”apowerfulbackmuscle.Medial: Latin for “middle,” medial refers to a position or movement that istowardthespineorcentralaxis.Oppositeoflateral.Obliques: Common term for “internal and external obliques,” abdominalmusclesresponsiblefortorsoflexionandrotation.Pelvis:Bonystructurethatconnectsthespinetothelegs.FromtheLatinwordfor“bowl,”it’sshapedlikealargebasin.Posterior:Tothebackof.Oppositeofanterior.Pronation: Turning the palm downwards. This twists the two bones of theforearm (theulnaand radius) tomake the forearmeffectively stiffer andmoreefficientattransmittingpower.

Quadriceps(quads):Commontermforthefourmuscles(rectusfemoris,vastuslateralis, vastusmedialis, vastus intermedius) located at the front of the thigh.Allfourmusclesextendthelegattheknee,buttherectusfemorisalsoflexesthelegatthehip.Scapula: Large, flat, triangular shoulder bone that effectively connects thecollarbone to theupperarm.FromtheGreekword“todig,”as thebone lookslikeashovel.Shinai:Bambooswordusedtostrikearmoredopponentsinmartialartssuchaskendoandkumdo.Shrimping:Agroundworkmovementinwhichonestronglytwistssidetosidetoescapeorchangepositionsrelativetoanopponent.Static: Something that is not moving. Note that this does not mean that thepositionisweak.Infact,manystaticpositions,suchasahorsebackstance,areverystrong.Sternum:Long,flatbonethatconnects thecollarbonewith thefirstsevenribs.Alsoknownasthebreastbone.Supination:Turningthepalmupward.Thistwiststhetwobonesoftheforearm(theulnaandradius)tomaketheforearmeffectivelystifferandmoreefficientattransmitting power. In general, pronation ismore effective in this regard thansupination.Ventral:Latinfor“abdomen,”thisreferstoapositionormovementtothefrontofthebody.Oppositeofdorsal.

INDEX

A

AirFallAnkleweightsArmextensionkineticchainAxeKick

B

BackFallBackKickBackwardRollBamboosword.SeeShinaiBlocks.SeeHandstrikes&blocksBonesBreathingBridge&ShrimpButterflykick,kineticchain

C

CaneThrustCollisionsColorcodeusedinbookConcussionsConditioningexercises.Seealsospecifictechniques

D

Double-LegTakedownDownwardBlockDynamicmuscles.Seealsospecifictechniques

E

ElasticcollisionsExerciseroutinesExercises.Seealsospecifictechniques

F

FaceFallFalls.SeeRolls&fallsForwardBodyDropForwardRollFrontElbowFrontFireman’sThrowFrontPunchFrontSnapKickFrontThrustKick

G

GlossaryGroundwork; Bridge & Shrimp; Double-Leg Takedown; Guard; Scarf Hold;SideMount;Single-LegTakedownGuard

H

Handstrikes&blocks;DownwardBlock;FrontElbow;FrontPunch;HandstandBrickBreak;In-to-OutBlock;KnifehandChop;Lead-HandBackKnuckle;Out-to-InBlock;PalmHeel;PalmHeelBrickBreak;ReversePunch;UpperBlockHandstandBrickBreakHardfallsHipturnkineticchain

I

ImpactconsequencesInelasticcollisionsIn-to-OutBlockIn-to-OutCrescent

J

Joints,andmuscleactionsJumpingRoundhouseKick

K

Kiexercises,kineticchainKiaiKicks; Axe Kick; Back Kick; Front Snap Kick; Front Thrust Kick; In-to-OutCrescent; JumpingRoundhouseKick;KneeLiftKick;LowScoopKick;LowSpinningHeelKick;Out-to-InCrescent;RoundhouseKick;SideKick;SpinningHeelKickKihapKineticchains.SeealsospecifictechniquesKineticenergyKneeLiftKickKnifehandChop

L

LateralkineticchainLead-HandBackKnuckleLegextensionkineticchainLegweightsLowScoopKickLowSpinningHeelKick

M

MajorOuterReap

MinorOuterReapMuscles: abuses; actions; dynamic; and joints; static. See also specifictechniques

O

Out-to-InBlockOut-to-InCrescent

P

PalmHeelPalmHeelBrickBreakPhysics,ofhigh-energystrikesPosteriorkineticchainPowerstrokes.SeeKineticchains

R

Ratings,oftechniquesRepetitionsRestReversePunch;kineticchainRiceBaleThrowRolls&falls;AirFall;BackFall;BackwardRoll;FaceFall;ForwardRoll;SideFallRoundhouseKick

S

ScarfHoldShinaiStrikeShortStickStrikeShoulderThrowShoulderturnkineticchainSideFall

SideKickSideMountSingle-LegTakedownSnapoverSoftfalls(softrolls)SpinningHeelKickSpirityellStaticmuscles.SeealsospecifictechniquesSteroidsStomachThrowStretchesSweepingHipThrow

T

Techniques;accuracy;groundwork;handstrikes&blocks;kicks;power;ratings;rest;rolls&falls;speed;throws;weaponsThrows;ForwardBodyDrop;FrontFireman’sThrow;MajorOuterReap;MinorOuter Reap; Rice Bale Throw; Shoulder Throw; Snapover; Stomach Throw;SweepingHipThrowTonfaThrust

U

UpperBlock

W

Weapons;CaneThrust;ShinaiStrike;ShortStickStrike;TonfaThrustWeightsWristweights

Y

Yelling

ABOUTTHEAUTHORS

Norman Link has been practicingmartial arts for over 40 years and is a 7th-degree black belt in yongmudo (formerly known as hapkido). He currentlyserves on the United States Yongmudo Association board and is the headyongmudo instructor at the University of California Martial Arts Program(www.ucmap.org)inBerkeley,California.Healsopracticesjiujitsuandiaido.Inaddition to his martial arts training, he has performed extensive study innumerous areas of bioengineering and medical research, ranging from eyemusclestimuliresponsestoroboticdiagnosisofcancers(suchaslymphomas)toflash x-ray imaging of bulletproof vests at themoment of impact.He holds aPhDinbiomedical/electricalengineeringandcurrentlyworksasascientistintheBayArea.LilyChouhasbeenpracticingmartialartsfor15yearsandisa3rd-degreeblackbeltinyongmudo.Inadditiontodabblingintaekwondoandno-gijiujitsu,sheisaneditorofhealthandfitnessbooks,acertifiedyogainstructor,andtheauthorofTheMartialArtist’sBookofYoga.

http://www.ucmap.org

ABOUTTHEMODELS

JonBertschhasbeenpracticingmartialartsforover30yearsandisa4th-degreeblack belt in judo.He also practices hapkido and is a programmer in theBayArea.DavidComminshasbeenpracticingmartialartsforover35yearsandisa5th-degreeblackbelt in taekwondo. Inaddition,hepracticesyongmudo, judo,andiaido,andisalawyerinSanFrancisco.LukeComminshasbeenpracticingmartialarts forover10yearsand isa1st-degreeblackbeltintaekwondo.HeisamemberoftheUCBerkeleytaekwondodemoteam.KellyKimhasbeenpracticingmartialartsforover15yearsandisa2nd-degreeblackbelt intaekwondo.Sheisamemberof the2009-2011U.S.WushuTeamandiscurrentlystudyingkinesiologyandsportbiomechanicsintheBayArea.SusanLinkhasbeenpracticingmartialartsforover30yearsandisa4th-degreeblack belt in yongmudo. She has also practiced and competed nationally intaekwondoandisanoptometristintheBayArea.BobMatsuedahasbeenpracticingmartialartsforover40yearsandisarenshi6th-degreeblackbeltinkendo.HeistheheadinstructorfortheBerkeleyKendoDojo (NCKF, AUSKF, FIK member) and is an alumni/member of theICU/OsawagiKendoDojoinTokyo,Japan.HealsoservesasaboardmemberoftheNorthernCaliforniaKendoFederation.

MUSCLEGROUPSBYFUNCTION

PublishedintheUnitedStatesby

ULYSSESPRESSP.O.Box3440

Berkeley,CA94703www.ulyssespress.com

LibraryofCongressControlNumber2009940338

eISBN:978-1-56975837-3

Models:JonBertsch,LilyChou,DavidCommins,LukeCommins,KellyKim,NormanLink,SusanLink,

http://www.ulyssespress.com

BobMatsuedaIndex:SayreVanYoung

DistributedbyPublishersGroupWest

PleaseNote:

Thisbookhasbeenwrittenandpublishedstrictlyforinformationalpurposes,andinnowayshouldbeusedasasubstituteforconsultationwithhealthcareprofessionals.Youshouldnotconsidereducationalmaterial

hereintobethepracticeofmedicineortoreplaceconsultationwithaphysicianorothermedicalpractitioner.Theauthorandpublisherareprovidingyouwithinformationinthisworksothatyoucanhavetheknowledgeandcanchoose,atyourownrisk,toactonthatknowledge.Theauthorandpublisheralsourgeallreaderstobeawareoftheirhealthstatusandtoconsulthealthcareprofessionalsbeforebeginning

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the anatomy of martial arts: an illustrated guide to the muscles used for each strike, kick

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