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Old 08-26-2009, 03:08 PM   #1 (permalink)
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Hip Mobility while Muay Thai striking help

Yeah, well i've been doing Muay Thai for a couple of months now and whilst I have been improving, I kinda feel that my left hip has very little mobility when it comes to twisting to deliver those powerful body shots and stuff. I can rotate fine on my right side, but on my left side it feels very arkward. I use a traditional Muay Thai stance, the L shaped kinda stance..maybe i'm just not used to the form and technique? Or maybe I need to develop more mobility within that area...anyways, any advice would be good. Thanks
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Old 08-26-2009, 11:17 PM   #2 (permalink)
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think of it like trying to write with your non dominant hand, its possible to learn...but takes a LOT of practice and muscle memory, just keep going with the technique, and it'll slowly start improving.
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Old 09-21-2009, 10:26 AM   #3 (permalink)
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Takes time fella, I was awful with my left kick and especially my jab for a year or so when starting (admittedly I was a pain in the ass kid who learnt things my way rather than listening). It just takes a lot of practice, pull a few of the more experienced guys over and ask them what you are doing wrong, it could be something as simple as not going onto your toes properly and from that position the hip can feel pretty rigid. TBH nobody can really help you without seeing how you throw the punches/kicks for themself so you are definitely better asking some of the more experienced guys in your camp.
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Old 09-30-2009, 09:37 PM   #4 (permalink)
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Originally Posted by The Dark Knight View Post
Yeah, well i've been doing Muay Thai for a couple of months now and whilst I have been improving, I kinda feel that my left hip has very little mobility when it comes to twisting to deliver those powerful body shots and stuff. I can rotate fine on my right side, but on my left side it feels very arkward. I use a traditional Muay Thai stance, the L shaped kinda stance..maybe i'm just not used to the form and technique? Or maybe I need to develop more mobility within that area...anyways, any advice would be good. Thanks
You need to practice your pivot. I go into detail on that in a post I made here. For the sake of brevity, I'll copy and paste it for you:

Quote:
Truthfully, the pivot is one of the "finer points" of throwing a round kick (and most kicks in general). It's a learned, co-ordinated movement of the whole body (you can't pivot without moving your hips and upperbody, it doesn't happen). It's one of those things that, like good, technical footwork, comes to you with repetition and drilling over and over again. That isn't to say there isn't a tip I could give you beyond that, or provide you with a few exercises that will help you develope thos movements.

First thing first: Practice good form. Don't worry about power, and don't worry about the level of your kicks. Start out slow and break the movements down in links. Concentrate on form, and then add a little speed. When you can throw a quick, clean kick that is when you will then try to kick through your target with power. If you go for the highest, hardest kick possible without good form you are probably looking at falling on your ass (at least) or blowing out your knee (at worst).

Exercise #1: Hip Turn-Overs (With Partner) - This will require a partner to do, but is a great way to warm up before drilling. To do this:
1) Stand in front of your partner and raise one leg up around waist height.
2) Your partner will grab your leg in a loose grip at your ankle. This is a loose grip, because you want room for their leg to rotate. One of the best ways to do this is rest one hand in the palm of the other, hold your hands at the closest hip to their leg (usually the mirror side: your left hip to their right leg and your right hip to their left leg), bend your knees a little to lower your base, and rest the top of your hands on your thigh. This will create a loop between your hip and your elbow, providing more than enough room for your partner's leg to rotate.
3) Once your partner is settled in, with a hopping motion, turn your hip over toward your partner (if your right leg is up, your hip will turn in to the left, and vice-versa). You should finish in a position where your extended foot is pointing down, the heel of your supporting leg is facing your partner, and you have to look over your shoulder to see your partner. Do that for about 20 to 30 times for each leg (20 if you are just starting out).

When doing this, make sure to keep your hands up (start building that habit now). Remember to turn your hip all the way over (it should be like flashing your buttcheek to your partner). This will help teach you how to pivot and turn your hips completely over, and help you learn what part of your foot you are pivoting on.

Exercise #2: Dead-Leg Swings - This can be done on your own, but it is very effective if you are in front of a MT heavy bag. To do this:
1) Stand in front of the heavy bag an arm's length away in a squared stance, feet in line, shoulder-width apart with your hands up in an en garde position.
2) Raise one leg up to side about 6 to 8 inches off the ground in a relaxed position. Your knee should have slight bend to it.
3) With your leg off the ground, pivot on the ball of your supporting foot and turn your hip and shoulders in. This movement should swing your leg into the heavy bag. When you finish, the heel of your supporting foot should be facing toward the bag, the backside of your hip should be facing the bag, and your body should be turned a full 90 degrees from where it started. Do at least a dozen on each side.

When you do this, do not keep your shoulders square to the bag as it will prevent your hips from turning over. Do not stiffen your leg or kick into the bag. You are using the torque created by your body to swing your leg. Do not sweep your leg inward like you are doing a judo foot sweep. Keep your hands up. This will help teach you pivot without someone supporting your weight, and also help coordinate the movement of your upper body into a round kick.
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Old 09-30-2009, 09:40 PM   #5 (permalink)
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Just to add, while you are practicing with your off hand/foot, remember to focus on form first and RELAX. A lot of times you may find yourself stuck on breaking down the minute parts of each technique that you will cause yourself to tense up in a fashion that makes doing the technique properly nearly impossible. Relax and let it go.

Above that, practice, practice, practice!
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Old 10-06-2009, 06:22 PM   #6 (permalink)
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Thanks a lot guys, your information and advice has really helped me and now my pivot and hip movement is noticeably becoming more smoother. I still need to work on it, but it's definitely improved. Thanks ago lads
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