Are hammer fists allowed in MMA?
7 mins read

Are hammer fists allowed in MMA?


YES. Hammer fists are a signature technique used primarily in mixed martial arts (MMA). It is primarily used as a ground-and-pound technique, but using it from standing positions is legal.

Hammer fists are primarily used in modern mixed martial arts to finish fights when a fighter has been stunned. The angle from which the punch comes and the enormous power that can be generated by holding the hand high and swinging it down like a hammer make it a very effective tool for finishing fights on the ground.

What are hammer fists?

Throwing a hammer fist involves swinging your closed fist downward like a hammer, hence the name of the technique. Instead of hitting with your knuckles like you would when throwing a normal punch, hit with the bottom of your hand. You basically turn your hand into a blunt instrument for maximum impact.

Hammer fists are especially useful when you are in a dominant position on the ground such as full mount, top half guard, or side control. Hammer fists make it easier to generate power from ground positions where it is not possible to generate considerable power with normal punches.

The role of hammer fists in modern MMA

Hammer fists allow fighters to attack from angles you wouldn’t be able to generate much power with traditional punches. Some of the popular ways hammerfists are used in MMA today include:

  • Ground blows: Hammer fists are a favorite technique for ground-based MMA fighters because of the power you can generate from many positions. The downward trajectory of the punch makes it easier to generate force, while gravity adds a little more power to your punches. Hammer fists are especially effective when your opponent is on the ground and you are on top of him. Vitaly Bigdash secured the ONE Championship middleweight title after knocking Igor Svirid to the ground and bombarding him with hammerfists on the ground.
  • Permanent strikes: Some MMA fighters modify techniques such as turning their fists backwards with hammer blows so that their strike connects with the hardest part of their hand.
  • He climbs: Hammer fists are often thrown during scrambles when a fighter has no room to generate power for a charging punch. They are sometimes used as a defense against takedowns when they are pinned against the cage and land with enough force to cause a KO.

Are hammer fists legal in MMA?

Hammer fists are very legal in mixed martial arts, but there are rules governing their use, such as which part of the opponent’s body is targeted. For example, strikes to the back of the head are illegal in mixed martial arts, and this includes hammer fists. The same goes for other areas you can’t hit in MMA, like the groin.

Strikes to the back of the head are punished harshly in mixed martial arts and all it takes is one mistake to be disqualified. Groin strikes typically earn you a few warnings before the referee considers taking points or disqualifying you.

How to throw a hammer fist

Hammer fists are one of the easiest MMA techniques to learn. Here are the different steps involved:

  • Make a tight fist with your thumb tucked on the outside of your fingers to protect it.
  • Bring your hand down like a hammer towards the target. Keep your elbow slightly bent as you lower your hand.
  • Land with the bottom of your hand instead of your knuckles. To generate additional power, raise your hand before hitting the target.

Master the hammer fist

Hammer fists are great for ending fights as they are easy to throw repeatedly. The downward trajectory of the punch makes it easy to generate a lot of power, even in positions where you wouldn’t be able to generate power with conventional punches.

This is why hammer fists are often seen used to end fights, especially when a fighter is already stunned. The downed opponent may be able to successfully defend against a few hammerfists, but repetitive blows eventually find their target.

Hammer punches are not as precise as conventional punches and require a lot of practice to deliver them accurately.

Some of the things you should keep in mind when trying to throw hammer fists include:

  • Positioning is vital: Hammer fists are most effective from dominant positions. The technique allows you to deliver strong blows without compromising your balance. You can maintain control of your opponent’s body while bombarding them with strikes.
  • Mix things up: While hammerfists are arguably the most effective ground punches you can land in MMA, you still need to mix things up to keep your opponents guessing. Add some elbows and punches as you pound to avoid being predictable.
  • Aim for soft targets: Hammer fists are most effective when targeting vulnerable areas such as the face or temples. Affected areas such as the arms can wear you down without causing significant damage.
  • Control your pace: Throwing hammer fists can end fights, but it can also tire you out if you start spamming them. Choose your moments to throw your hammer fists, and remember that one of these is more effective than a wild flurry of hammer fists.

Hammer fist controversy

Critics of hammer fists argue that the technique is too brutal, especially when used to target the heads of downed opponents. However, the technique remains legal in all major MMA promotions and there are no serious indications that it will be banned anytime soon.

Hammer fists are here to stay in mixed martial arts, so you might as well make them part of your arsenal.

An effective technique for hitting the ground

Hammer fists are legal in mixed martial arts and that won’t change in the foreseeable future. Try to incorporate them into your fighting style so you can deliver powerful blows from grounded positions.

Spend a lot of time practicing throwing hammer fists on grappling dummies or other similar training tools so you can land them effectively during your fights.

Ready to improve your punching game with techniques like hammer fists? Come to one of our free mixed martial arts classes at Evolve MMA. Our instructors are here to guide your journey, whether you’re just a beginner learning the basics or a seasoned pro with several fights under your belt.

Book your free trial lesson with our world champions below!

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Evolve Mixed Martial ArtsĀ® is Asia’s leading martial arts championship brand. It has authentic world champions in Muay Thai, Brazilian Jiu-Jitsu, mixed martial arts, boxing, wrestling and No-Gi Grappling. Named the #1 martial arts organization in Asia by CNN, Yahoo! Sports, FOX Sports, ESPN StarSports, Tokyo Times and many other leading authorities, Evolve MMA aims to provide the best martial arts instruction available anywhere on the planet.





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