A punch is a full body movement using your kinetic chain,
core and breath linking together to build a wave of energy up from the ground in an explosive movement, for someone just
learning the kinetic chain using heavy weights forces you to use good kinetic
movement, because you get to the point at a certain weight where strength alone
fails. And there’s another point where you have no choice put to use both
kinetics and strength or you just won’t
lift it off the ground .while the press or the swing is a superb exercise for initial
explosiveness, it doesn’t teach you a full flowing kinetic movement like a
figure of 8.and it can teach you bad habits when you’re looking at punching
with the full kinetic chain.
let me explain, with an exercise like the pivot press and the power clean, once you’ve extended out and finished the
movement you relax and it takes much less strength to bring the weight back
down and rest it on the floor or your shoulder at which point the movement
stops or the flow breaks, it’s like throwing one punch stopping getting back
into position and then throwing the same punch again, the other type of kinetic
chain exercise teaches you to flow with the kinetic chain, and gives you a
better understanding of how to strike and move in combinations, like a jab,
cross, hook or moving from a kick to a punch the smoother the chain, the less
any power is lost in the movement, the stronger the next strike and so on, this
is what makes a full kinetic movement so important.
I have two favourites for understanding the full kinetic
flow with two short clips
One is the kettle bell swing, breathing exactly the same way
as I punch and driving the hips in the direction I want the bell to go ,to
create energy and explosiveness to swing the weight in a continuous flowing
movement once I’m in motion at no point do I need to lift or push the weight or
stop
and my other favourite is the hammer and tyre for the very
same reasons once I’m in motion at no point do I lift the hammer after the
first swing I use the energy built up using the first kinetic movement .by the way you should always keep a straight
back where possible(I inherited a curve)
so once you’re in motion your continually flowing in a
kinetic flow the stronger the kinetic chain and the core, the lighter and
easier the hammer is to continuously swinging because the movement is much more
efficient and there’s no energy leaking from weaker positions. Now there is a point
in both exercises that I get to relax for a split second after breathing out on
release of the kinetic energy built, but I’m not stopping the movement and
starting again, I have to continue a full flow so that the chain completes itself.
So it’s not like resting a weight back on my shoulder or putting a weight down,
I have to be in a good kinetic position to catch weight on the way back down smoothly
to swing it back up .these two exercises will make you much more explosive when
throwing combinations because you’re not just learning one movement again and
again your learning a chain of flowing explosive movements. The other bad habit
from the press and clean is straightening out the triceps to finish the punch, I
explained this in my last clip
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