Tag Archives: strike

Fitness benefits of training in kicks

Functional core strength

Martial arts strikes focus on producing power through arms and legs in the most efficient way. The core is not just the ‘six pack’ when it comes to martial arts. It includes the trunk, belly and the legs. Anatomically the following major muscle groups are involved

  • rectus abdominis, the six pack
  • transversus abdominis, crisscrossing set of muscles that connect with the diaphragm
  • obliques
  • psoas, the longest muscle from the ribcage to the thigh bone
  • vastus medialis, the inner thigh muscles (a part of quadriceps)

Practicing kicks target all these areas which translate into further benefits.

Improved posture and relaxed spine

Take the example of a roundhouse kick. There is a twisting power generated that involves the obliques, psoas and inner thighs. When practiced correctly, it opens up tight hips, releases tension from the lower back and builds obliques that holds the spine in place. Once the muscles are developed functionally, extra load is removed from the spine which returns it to its natural relaxed S-curves shape.

Reduces tightness in the thighs and calves

Kicks work on engaging the major leg muscles: quadriceps, hamstrings, calves etc. In a front kick, both the hamstrings and quadriceps are engaged and relaxed alternately. As awareness of these muscles increase with repeating the kicks, the muscles become supple and toned.

Strong glutes

The gluteus maximus, the ‘butt muscle’ is the largest muscles in the body that powers lower body movements. A sedentary life at a desk weakens this muscle along with tightening the psoas (see above) that can cause lower back pain.

With the right kind of training in kicks, these muscles can be re-activated that allows for relaxed walking, running and general comfort. Consistent movement that re-educates these muscles are the safest way to correct imbalances that arise from weak glutes. So show up in training and keep at those kicks.

flyer1

Relaxed striking

There are mostly two ways in which striking is taught in martial arts styles across (now this is a generalization, so relax)

  • Putting the whole bodyweight behind a strike, or
  • Keeping the body parts relaxed building up to a whip like quality in the strike

The first approach can be seen in modern boxing, kickboxing, Thai Boxing, some Japanese schools of Karate etc. Basically the body builds up a spiraling motion starting from a pivot point eg. the foot. Then progressively muscle groups are contracted sequentially to finally release the power through hands, feet, elbows, knees or any other striking surface. See a few examples here

Advantage:  Delivers massive impact due to the build up of momentum

Disadvantage: 

  • This is a hit or miss way of striking. If the surface of striking moves away or changes orientation, the vectors of the momentum being aligned in only one direction can easily cause the person to lose balance, trip over and injure themselves
  • After delivering a strike, the body takes considerable time to recover and bring the spine back to a neutral position. An unbalanced spinal structure is always the first set up for a throw or  takedown.

Applying kinesiology and specifically the concept of kinetic chains does give us a structural idea of the body and the simple mechanics behind a strike. On paper it might calculate out to be  a good strike but adding a human body to the mix changes everything. A human body is both hard and soft. This is where the second approach picks up.

  • Relaxing the hips and shoulders, allowing the spine to rest at a neutral position and length. This is quite close to the state of Sung in taijiquan.
  • Moving muscular tension like a wave along different muscle groups

Such a strike when released allows a better transfer of impact into a body. An alive body reacts very differently to a strike than a heavy bag or board. Depending on the static tension, the available neural pathways, visual cues etc every other body reacts uniquely. To adapt to such uniqueness, the strikes are delivered with natural efficiency and they add up when the body is not constantly recovering from putting too much effort into a single strike.

How do I build this quality of movement in my muscles? It’s simple really. You don’t have to look beyond some basic exercises. Just add some variation in the way you do normal workouts like push ups, sit ups, leg raises or squats. Are you fixed to only one plane of motion? If the ground below you suddenly became slippery, would you feel relaxed enough to adapt in the moment? Want to learn more? Give me a call on 8308252872 to train in Pune.

You can Vladimir Vasiliev showing a similar concept of strikes that adapt fast