
5 bodyweight exercises to increase kicking power in Muay Thai
When you train Muay Thai, increasing the power of your kicks comes down to two things: your technique and your physical ability. Many Nak Muay focus a lot on technique, and rightly so, but they often forget to pay as much attention to physical ability. Fortunately, kicking power can be developed without any equipment!
Conditioning
Before we dive into bodyweight exercises to increase kicking power, it is essential to understand the importance of shin conditioning. Imagine your shin like a baseball bat: the denser the wood, the more damage you can cause.
Conditioned Shins also allow you to use less energy to deal the same amount of damage. This is how fighters like Alex Pereira cause damage with what seems like a very light kick.
The first way to condition yourself is to run. Many Thai gyms require you to run 5 miles before you even start your workout. This helps develop not only your cardio but also increase bone density and leg strength.
The heavy bag is the most commonly tried and tested method of conditioning your legs. You want to start very lightly, focusing on point of impact, form and balance. Once you feel comfortable with that level of intensity, slowly increase your power, maintaining clean technique. The goal is to get thousands of repetitions to ingrain the movement into your body. This way, your shins will naturally get used to withstanding the impact.
Arm swing
In addition to physical attributes, the right technique is also essential to develop a powerful kick. An often overlooked detail in soccer techniques is the arm swing.
Arm swing refers to what the same arm does to the side as you kick. To truly maximize your power, you need to swing your arm along with the kick. This allows your weight to move fully into the butt.
It works thanks to the intrinsic connection between the shoulders and hips. Next time you’re on the heavy bag, try using the arm swing – it will increase your power 100%! Above is a video from Shane Fazen of Fight Tips that explains and demonstrates this concept.
With this knowledge, here are five bodyweight exercises you can do to increase the power of your kicks in Muay Thai.
1) Hindu squats
The Hindu Squat is a type of squat that is performed in one continuous motion with the knees passing over the balls of the feet. This movement is very effective at strengthening the tendons and ligaments of the legs, an often overlooked aspect of strength.
From a standing position, row your arms back and extend them behind you as you drop into the squat. You should go from standing on your heels to standing on the balls of your feet only. As you stand, keep your arms straight, but move them up in front of you. The entire movement resembles the mechanics of a long jump. Below is a video from The Bioneer that explains the Hindu Squat in depth.
The Hindu Squat helps you feel the connection between your shoulder and hips, allowing for better proprioception. You use the momentum generated by your arms to maintain momentum.
The breathing pattern for Hindu Squats is to exhale on the way down, then inhale as you stand up.
This is the opposite of traditional breathing methods, which would encourage exhaling as you stand up, strengthening your core.
Breathing in while standing during the Hindu Squat allows you to fully fill and expand your lungs, circulating oxygen and blood throughout your body.
2) Calf raises
Your calves are an integral part of your overall kicking ability. Strong calves help stabilize your balance while kicking, an important aspect when it comes to kicking power.
Strong calves also help in the initial explosive movement of the kick. Being fast and explosive at the start of the kick gives him a better chance of landing and also adds power. Since the leg is already the heaviest limb, focusing on quickness and explosiveness is an effective way to maximize the power of the kick.
3) Jump squats
Jump squats are an advanced exercise that can significantly increase your kicking power. Train a variety of variations to target different muscles and ligaments in your legs.
Remember to explode through your entire posterior chain, including your calves, hamstrings, and glutes.
For those who want to take this exercise to the next level, add a front or roundhouse kick at the top of the jump. This will greatly increase the effectiveness of this exercise in terms of kicking power.
4) Single leg RDL
Single-leg RDLs, short for Romanian Deadlifts, translate directly to improved kicking power and hip mobility.
This exercise is especially helpful if you have trouble feeling your glutes during a power kick.
Isolating each leg gives you the opportunity to correct any imbalances and train single-leg strength. This is especially important since each kick is delivered from a standing one-legged position.
As you can see, the single leg RDL places a heavy emphasis on the hip joint, a fundamental movement pattern for any combat athlete.
Improving your ability to hinge your hip will not only increase the power of your kicks, but will also improve your overall flexibility and mobility!
5) Tactical pull-up
The tactical pull-up, coined by Pavel Tsatsouline, is a perfect exercise for any fighter to incorporate into their routine.
The tactical pull-up starts from a hanging position, using pure strength and without the momentum from kipping. It is also recommended to maintain the hollow body position during a tactical pull-up.
The tactical pull-up builds shoulder and lat strength while teaching you to strengthen your core during a strength-based movement.
This translates directly into kicking power, as your shoulders play a vital role in kicking. Many prolific kickers naturally brace their abdomen in a hollow body position as they kick, which increases their power while keeping their internal organs safe from a potential counterattack.
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