Kickboxing
Spinning Back Elbow
The spinning back elbow is a turning elbow strike practiced here without contact. It trains rotational coordination, balance, and control as you turn back toward an imagined target.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Stand in a fighting stance with your lead foot forward.
- Fold your rear arm tightly, bringing that hand toward your chest.
- Pivot on the balls of your feet toward your rear-hand side.
- Look over your rear shoulder to locate the imagined target.
- Rotate your hips and torso to carry your bent elbow backward toward the target.
- Stop your elbow short of the imagined target.
- Return your striking hand to guard.
- Reset your feet into your starting fighting stance.
Form cues
- Keep your chin tucked.
- Keep your free hand by your cheek.
- Stay loose through your knees.
- Exhale with the strike.
Common mistakes
- Throwing the elbow before lookingMake visual contact with your imagined target before sending the elbow toward it.
- Twisting over planted feetLet your feet turn with your hips rather than forcing rotation through your knees.
- Leaning into the spinKeep your torso upright over your base instead of reaching with your upper body.
- Unfolding the striking armMaintain a compact bend so the elbow leads rather than the hand.
Safety
A fast spin can cause a fall or strain the knees or lower back if your feet lag behind your torso. An uncontrolled elbow can seriously injure anyone within reach.
- Clear enough space for a full turn with outstretched arms.
- Never make contact with another person during this drill.
- Begin at slow technical speed before adding speed.
- End the set if you become dizzy or cannot finish balanced.
Choose a nonspinning elbow strike if turning causes dizziness, or seek medical or physiotherapy advice first if you have ongoing knee or back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per side
- Rest
- 45 sec
Treat each repetition as a separate technique practice rather than linking continuous spins.