Kickboxing
Elbow Strike
The elbow strike is a compact, horizontal striking movement practiced here without contact. It develops coordination between your hips, torso, and upper body while you maintain your guard.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with one foot forward, feet about shoulder-width apart, and knees slightly bent.
- Raise your hands beside your cheeks.
- Fold your rear arm with your fist near your upper chest.
- Sweep your rear elbow horizontally across your front at shoulder height, using a small hip and torso turn.
- Slow the elbow to a controlled stop in front of you.
- Return your striking hand to your cheek.
- Reset your hips to your starting stance.
Form cues
- Let your rear heel turn freely
- Keep your other hand guarding
- Tuck your chin slightly
- Exhale briefly through the strike
Common mistakes
- OverrotatingShorten the turn so you keep the imagined target in view without exposing your back.
- Leaning toward the targetKeep your weight between your feet rather than reaching with your head or chest.
- Shrugging toward your earKeep your neck relaxed rather than forcing the striking shoulder upward.
Safety
Fast, uncontrolled air strikes can strain your shoulder, while twisting on a planted foot can stress your knee. Accidental elbow contact can seriously injure another person.
- Practice only in the air, with enough space to keep people and objects outside your reach.
- Start slowly before increasing speed.
- End the set when fatigue prevents a smooth stop and recovery.
If you have shoulder, neck, back, or knee pain, use a smaller, slower motion or seek advice from a physiotherapist before practicing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 30 sec
Switch your stance to practice the other side, prioritizing control over power.