how to develope force for non holding knee strike

Discussion in 'Standup Technique' started by robin101, Sep 5, 2010.

  1. robin101

    robin101 White Belt

    Joined:
    May 21, 2010
    Messages:
    98
    Likes Received:
    0
    hey guys

    Was wondering what kind of training or methods you use for developing power and speed for knee strikes done out of clinch, in jabbing distance??

    Thanks guys, need the help.
     
  2. TheMadHatter

    TheMadHatter Red Belt

    Joined:
    Aug 25, 2009
    Messages:
    8,385
    Likes Received:
    399
    Location:
    PA
    if you get your hips into the knee, it should develop a lot of force
     
  3. Frode Falch

    Frode Falch Gold Belt Professional Fighter

    Joined:
    Sep 26, 2005
    Messages:
    21,379
    Likes Received:
    18,364
    Location:
    Norway
    Practice alot on a heavy bag. focus should be on hip movement and foot work.
     
  4. Armycombative

    Armycombative White Belt

    Joined:
    Aug 28, 2010
    Messages:
    100
    Likes Received:
    0
    Location:
    somewhere between hell and a hand grenade
    Practice on a dummy or a hanging bag. Make sure you are thrusting forward and pulling your opponent into your knee. Also work on targeting. A well placed knee can finish a fight faster than any other strike IMO
     
  5. Boxer123

    Boxer123 Guest

    Practice timing the knee on the heavy bag for when the bag swings towards you then step in and knee (no clinch) while driving your hips forward. The weight of the heavybag will be heavy enough that you will really feel the knee drive into the target and will give you a feel for driving the hips into it.
     
  6. Snubnoze707

    Snubnoze707 High Level

    Joined:
    Apr 6, 2009
    Messages:
    18,175
    Likes Received:
    4,779
    Ya this is probably my favorite thing to do on the bag. Use the teep to start the swing and as it comes back drive the knee in and fold the bag in half. The step, hips, and posture are where the power comes from
     
  7. Boxer123

    Boxer123 Guest

    Exactly, I find I feel the most power this way and really helps you to dig that knee in with max power.
     
  8. Connoisseur

    Connoisseur Purple Belt

    Joined:
    Jul 27, 2010
    Messages:
    2,324
    Likes Received:
    2
    Location:
    The marketplace of ideas
    What helped me is to think of the knee strike in 2 steps, but with no break. First bring the knee up, and while it's coming up, get onto the ball of your opposite foot and thrust the hips forward. This makes it into more of a forward motion as opposed to upward, and it has def helped me get more power into my knees.

    It also helps to swing your opposite hand across your face, for defense & balance purposes.

    As for exercises to make this more powerful, aside from just working your technique and making sure you're really exploding through the knee and thrusting your hips, there are a variety of lifts and ply exercises you can do; working your core will help, use compound core exercises like reverse crunches & hanging leg lifts, squats/ box jumps, sprints, mountain climbers, etc.

    Technique is paramount.
     
  9. SteelHammer

    SteelHammer Green Belt

    Joined:
    Jun 27, 2010
    Messages:
    1,046
    Likes Received:
    3
    Location:
    parts unknown Occupation: asskicker TrainingStyle:
    you have to really step into it off your base foot and use your body weight. also, never throw it with your front leg, because it's very weak and then you also can't step in with it
     
  10. mcdonkey

    mcdonkey Orange Belt

    Joined:
    Oct 13, 2009
    Messages:
    485
    Likes Received:
    0
    Hmm.... step into it with your hip. Dropping one shoulder and hand back is good too but that leaves you to a counter and possibly get knocked out. You should only do that after a feint or if you mix it up so well that your opponent is confused and doesn't see it coming.

    Also, you could grab on their shoulder or behind their head and deliver the knee.
     
  11. Boxer123

    Boxer123 Guest

    Unless you step in with your rear leg in the same motion as a switch roundhouse, except fire the knee.
     
  12. ambertch

    ambertch Purple Belt

    Joined:
    Dec 13, 2007
    Messages:
    2,331
    Likes Received:
    7
    Both standing and clinch knee strikes get their power from the same source: Extension of the hips via "thrusting" - you thrust kind of like you're thrusting to have sex (I know, weird analogy but it's the best I can think of for the hip movement).

    This is a fitness picture but it's the best I could find that illustrates the posture: [​IMG]


    Notice that her back posture is leaning back a bit as she has thrusted her hip forward. When you practice a standing knee on a bag, you want it such that you would be taking a forward step if the bag wasn't there

    However, you can see from this picture that he weight is kinda of static - that's a fitness workout and she's posing so she wouldn't want to go forward.
    - You're going to want to be throwing your weight FORWARD when you knee, NOT UP.

    Also notice she is flat footed. There's no right/wrong way, but I like to go on the balls of my feet for extra push when I throw a free standing knee.

    And of course, hands up, but that goes without saying...
     
  13. Snubnoze707

    Snubnoze707 High Level

    Joined:
    Apr 6, 2009
    Messages:
    18,175
    Likes Received:
    4,779
    [​IMG]

    Being defended against, but good form.
     
  14. KiddMuscle**

    KiddMuscle** Orange Belt

    Joined:
    Aug 26, 2009
    Messages:
    356
    Likes Received:
    0
    Theres a vid on youtube of Aldo's butterfly knee. Look it up.
     
  15. fightscience19

    fightscience19 Orange Belt

    Joined:
    Jan 17, 2008
    Messages:
    319
    Likes Received:
    1
    Location:
    Kent, Ohio
    Go up on your toes while throwing the knee. this is very important. turn your hips towards the striking side, and push hips forward.
    I think it was Bruce lee that said "if you want to develope your kick, kick. if you want a better punch, punch"
    If you want more explosive hip power, I recommend adding power cleans to your workouts.
     
  16. ambertch

    ambertch Purple Belt

    Joined:
    Dec 13, 2007
    Messages:
    2,331
    Likes Received:
    7

    haha, damnit - you found a waaaaay better picture than I did
     
  17. EVIL5150

    EVIL5150 Brown Belt

    Joined:
    May 17, 2002
    Messages:
    3,118
    Likes Received:
    0
    Location:
    San Jose CA
    I wouldn't recommend throwing knees without at least checking their arms with a trap or partial clinch. A strong step-in knee requires you to commit your momentum forward, and an alert opponent can easily capitalize with a punch.
     
  18. SAAMAG

    SAAMAG San Antonio Applied Martial Arts Group

    Joined:
    Mar 31, 2005
    Messages:
    3,716
    Likes Received:
    17
    KE = 1/2MV^2 or F = MA of course!!! :icon_chee

    Probably not helpful huh? Ok, so increasing the efficacy of any strike can happen through (1) muscle memory which is achieved through CORRECT repetition of the mechanical movement, and/or (2) increasing your muscular power output.

    So train the knee religiously against a heavy bag, on the pads, and during sparring. Do it as quickly and explosively as you can. When you do your supplemental exercises, you want to work plyometrically with total body movements focusing on core and leg power.
     
  19. EasternWind

    EasternWind Blue Belt

    Joined:
    Jan 13, 2010
    Messages:
    863
    Likes Received:
    3
    Best advice here as well as best description as to how to do it. Only thing I can add is you can use your same side hand to either grab their neck and pull them into the knee or come across with an elbow after you knee.

    Most important steps:
    1) position
    2) technique/execute
    3) defense- protect your face cause your opponent with usually try to counter with a jab or a cross
    4) counter- be ready to counter their counter with either a transition to a clinch or come across with a elbow or a hook and back out

    Look at picture above for reason to protect your face haha
     
  20. SAAMAG

    SAAMAG San Antonio Applied Martial Arts Group

    Joined:
    Mar 31, 2005
    Messages:
    3,716
    Likes Received:
    17
    The only thing to add to that is that you don't "lift" your knee. You thrust the knee up using your calf muscle and forward with your hips.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.