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Combat Sports

MMA Fence Pummeling

MMA Fence Pummeling is a controlled partner drill for practicing inside arm position against a padded fence. It develops clinch control and coordination through alternating underhooks.

  • Intermediate
  • Compound
  • Moderate injury risk
  • Rest 45 sec
Video by THE ARENA on YouTube

How to do it

  1. Stand chest-to-chest with your partner, with your back lightly against the padded fence.
  2. Take one underhook, placing your arm beneath your partner’s upper arm with your hand on their upper back.
  3. Place your other arm over your partner’s opposite upper arm.
  4. Draw your overhook-side hand inward between your torsos.
  5. Slide that arm beneath your partner’s upper arm to recover an underhook.
  6. Yield your opposite underhook as your partner swims inside, returning to one underhook each.

Form cues

  • Keep your elbows close.
  • Breathe through each exchange.
  • Keep your knees soft.
  • Move your feet with your hips.

Common mistakes

  • Trying to muscle through resistanceUse a small torso turn to create space rather than forcing your arm through.
  • Reaching too highSettle your hand on the upper back without lifting or wrenching your partner’s shoulder.
  • Leaning from the waistKeep your torso upright so your balance does not depend on your partner holding you up.

Safety

Forceful exchanges can strain the shoulders or neck, especially when an arm is trapped. Uncontrolled pressure against the fence can cause collisions or trap fingers in exposed mesh.

  • Check that the panel is secure, its padding is intact, and the mat area is clear; remove jewelry.
  • Agree on light resistance and a stop signal before starting; exclude strikes, neck cranks, and takedowns.
  • Keep your fingers out of the fence mesh and your head clear of the panel.
  • Stop immediately for joint pain, a trapped limb, or loss of balance.

If you have shoulder or neck pain, recent upper-body injury, or difficulty tolerating clinch pressure, get advice from a physiotherapist before attempting the drill.

Muscles worked

Front
Back

Primary muscles

  • Lats

Secondary muscles

  • Biceps
  • Forearms
  • Glutes
  • Rear Delts

Equipment

  • Combat Training Mat
  • Padded MMA Fence Panel

Sets and reps

Sets
2–3
Target
8–12 reps per side
Rest
45 sec

Count each recovered underhook as one rep, and switch who has their back to the fence between sets.

Variations

Easier