Kickboxing
Upward Elbow Strike
The upward elbow strike is a close-range striking motion practiced here without contact. It develops coordination between your legs, torso, and shoulders as you lift a bent elbow from your guard.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your feet about shoulder-width apart, one foot slightly forward.
- Raise your hands beside your cheeks.
- Fold your striking arm so your hand sits near the same-side ear.
- Bend your knees slightly.
- Lift your bent elbow in a narrow upward arc toward face height, using a small push from your legs.
- Lower your striking arm back to your starting guard.
Form cues
- Keep your other hand by your cheek
- Let your shoulder shield your jaw
- Slow the elbow before the top
- Exhale briefly as you strike
Common mistakes
- Sweeping the elbow sidewaysAim the elbow upward in front of you rather than across your body.
- Leaning backwardKeep your ribs over your hips so the strike does not pull you off balance.
- Exaggerating the windupStart directly from your guard rather than dropping your hand or pulling the elbow behind you.
Safety
Fast, uncontrolled repetitions can strain your shoulder, especially if you force the elbow beyond your comfortable range. Accidental elbow contact can seriously injure someone nearby.
- Practice only in the air, with enough clear space that nobody can enter your striking path.
- Start at slow technical speed rather than throwing maximum-power strikes.
- Use a pain-free range without forcing the elbow higher.
- End the set when fatigue makes your movement difficult to control.
If you have shoulder or neck pain, use a smaller range or ask a physiotherapist for advice 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
- 45 sec
Complete deliberate repetitions on each side before increasing speed.