Conditioning the Fists for Striking

In this article we will examine several different push-up variations and isometric exercises to fortify the structure of our strikes.

This type of training will work to enhance the power generation of all manner of striking.

Do these push-ups slowly and purposefully with full attention to the movement.  These are not meant to pump up your beach muscles, rather they will strengthen the connective tissue in your hands, wrists, forearms, and shoulders to build structure and encourage the correct alignment for all your strikes.

Fudo-ken (fist) Push-ups 

Place the weight of the body on the fists.  Make sure the wrists do not bend. After performing several repetitions (or as a separate exercise) simply hold the body in the Fudo-ken push-up position. Relax as much as possible and allow the correct structure to support the body on the fists. Try this in the upper position, lower position, and halfway point of the push-up.

Do the same isometric holds with each exercise.

Shuto (sword hand) Push-ups 

Hold the hands in the form of a shuto strike.  They should close to a 45 degree angle with the thumbs supporting the fingers.  The weight is on the meaty, inside portion of the hand.

Fingertip Push-ups 

Place the pads of the fingers on the ground like you are clawing it.  Try to squeeze the ground as you press up.

Wrist Push-ups

Place the wrists on the ground. These will be very difficult at first if you have not done them before.  Take them slowly.  If necessary, perform them on your knees to build strength.

Train these basic exercises thoroughly. Study this well!

Be sure to check out part 2 of this article, 5.5 Principles for More Effective Strking in ANY Martial Art.

Learn exactly how to upgrade your striking skills in ANY martial art with these resources from Warrior Fitness Training Systems…

Jon

Jon Haas, "The Warrior Coach" has been training in Bujinkan Budo Taijutsu for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shihan. He has also trained in Okinawan Karate, Tae Kwon Do, Russian Systema, BJJ, Krav Maga, as well as Internal Martial Arts of Yiquan and Aiki.He is a certified Underground Strength Coach-Level 2, a certified Personal Trainer as well as founder of Warrior Fitness Training Systems. In 2008, Jon wrote the book, Warrior Fitness: Conditioning for Martial Arts, and since then has created numerous other online training and coaching programs helping people around the world become the strongest, most capable versions of themselves!

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