Turbo-Charge your Striking Power
By Steve Cotter,
www.fullkontact.com
In order to generate force in the body and
transfer that force into an effective strike, there has to be an
understanding of the essential mechanics involved. In the myriad of
martial art systems, be it karate, kung fu, boxing, or ju jitsu, the
student is first taught how to stand. The particular stance of the
system sets the foundation for developing effective strikes. With
the study of stance/footwork, the student learns how to generate
force from the ground up. The legs coil and uncoil, lunging and
evading, all the while storing and unleashing elastic energy. So
from the beginning all students learn that
The legs are integral to the development of
striking power.
As force is increased through the foot's contact
with the ground, it moves up the leg as a wave and joins with the
force generated through the rotation of the hips. This rotation
allow for greater extension and projection of the accumulated force.
Simultaneously the abdominal "core" is contracted and pressurized so
that the force has a stable "platform" to project forward from as
the fist (or palm, foot, etc) impacts its target. Some martial art
systems teach use of the kiai at this point, to increase the
pressurization in the abdominal cavity. Keep in mind that the hip
joint is complex and involves a large mass of musculature. Some
martial art systems emphasize training the muscles of the inner hip
(piriformis, iliopsoas, etc.--baguazhang is famous for this) rather
than simply the large muscles of the outer hip, such as the gluteals.
The hips are integral to the development of
striking power.
"Now", you say, "I got it". But wait, there's
still one key mechanical component to add, if you want to maximize
your punching power. The expansion and contraction of the muscles of
the thorax will generate incredible power when applied to a strike.
The reason is because we are talking about very strong muscles, the
muscles that are involved with respiration such as the intercostales
and subcostales, and the diaphragm. The latissimus dorsi (lats) also
act as an accessory muscle in respiration. As the legs are
propelling the force forward and the hips are rotating and extending
the force, the torso will be forcefully contracted as the strike
impacts its target. One should note a strong compression in the
abdominal region and the ribcage.
The muscles of the thorax are integral to the
development of striking power.
The exercise that I have found to be very useful
for teaching the body how to properly contract the thorax is the
Russian Military Press. If you are not thoroughly familiar with this
exercise, review the RKC video and book and practice the RMP with
kettlebells! With some practice, you will get a very clear sense of
fully expanding and fully contracting the muscles of the ribcage.
Once you have developed the full range of motion
with the RMP, put down the KB and practice the same movement with
just your body. You should still be able to create the proper
tension throughout the body. With the hand that is not pressing,
place your fingers over the side of your ribs on the working side.
As you press the hand overhead, you should feel the ribs on the
pressing side open fully, so that you can poke your fingertips
between the ribs. As you pull the hand down, feel the ribs closing
around your fingers, so that at the bottom of the compression, your
ribs form one solid 'vest', and your fingers cannot penetrate
between the ribs. It is very important that you fully compress at
the bottom of the movement. Think of corkscrewing the elbow down
into the body as you pull the arm down. Feel a solid linkage from
the armpit all the way down to the hip, so that the lats and
obliques feel like one continuous muscle.
Over time, you will learn to easily expand and
contract the muscles of the thorax and will be able to do so with
less and less movement of the arm. Progress to the point that you
can solicit the full expansion and contraction of the ribs without
having to move the arms at all. Once you are at this stage in your
practice, you will be able to transfer this muscle control skill
into your strikes.
The legs, hips and torso and involved in all types
of strikes, be it straight punches, uppercuts, hammer fist, elbows,
knees, or kicks, as well as in grappling and throwing.
To incorporate full body power into a strike,
there must be power generation from the legs, hips, and torso.
There is more, of course, to generating powerful
strikes than the basic mechanics discussed above. Other key
components include technique, timing, and balance, as well as
strengthening weak links in the body such as the wrist for punching
and the foot/ankle for kicking. However, by learning how to properly
integrate the strength of the torso with that of the legs and hips,
you are enhancing your ability to maximize your striking power.
Steve Cotter draws from an extensive and diverse
background as a champion athlete and cutting-edge trainer to develop
the most complete
programs in strength and conditioning today.
Throughout his lifelong study, Steve continues to
research and implement the most effective training methods in the
martial arts, chi gong, strength and conditioning, athletics and
human performance fields. He constantly improves his skills and
abilities to benefit, teach and motivate you.
Cotter shares his years of experience as a martial
artist, world-class athlete and fitness coach to design and
supervise programs for those who take their training seriously.
While each client is unique, a common theme always presents itself
in Steve's training programs; an unyielding focus, unparalleled
intensity and precise attention to detail.
Mr. Cotter's professional accreditations include:
- Consultant to several professional sport
teams, including NFL's San Francisco 49ers and San Diego
Chargers
- Strength & Conditioning consultant to US
Marines at Quantico Marine Corps Base
- Certified Strength and Conditioning
Specialist (CSCS) — National Strength & Conditioning Assoc. (NSCA)
- Creator of the authoritative
Encyclopedia
of Kettlebell Lifting DVD series.
- Creator of Full KOntact
Kettlebells™ System and
best-selling DVD series
- Certified Health/Fitness Instructor —
American Colleges of Sports Medicine
Check out his
programs and
services to see how Steve Cotter can help you to achieve your
goals.
©Full KOntact. All Rights Reserved.
[return
to articles menu] |
