By Will Romero
SIX STAR AMBASSADOR
If you’re not already doing some kind of boxing or kickboxing workouts on a heavy bag for cardio, you’re really missing out! This is the perfect movement you can add to your heavy bag cardio training to help work on your coordination and agility while simultaneously getting an amazing cardio workout to help get that pro fighter body you’ve always wanted! This move isn’t just for the pros – it can be a fun, dynamic new movement to take your heavy bag training to the next level.
MMA (mixed martial arts) is a fast-paced, in-your-face sport that is often filled with exciting action from the starting bell to the finish. Some incredible athletes in MMA have amazed us with flashy knockout finishes using high-risk techniques. Using these techniques successfully and at the right times has allowed athletes to obliterate their opponents in spectacular fashion, leaving a lasting imprint on our minds for time to come. To me personally, this will always be the definition of a true entertainer! An athlete that’s willing to lay it on the line with high-risk stakes for that high-risk reward! In this article I will break down one of these moves that looks awesome and that, when executed properly and effectively, can lead to devastating circumstances for the person standing across from you in the cage or ring!
Introducing the infamous “Superman” punch.
- Before starting any physical exercise, always ensure to warm up for at least 15 minutes before your technical work! A general warm-up works well, but a more sport specific warm-up will further ensure you improve mobility to the functioning joints and muscles used in the movement. For this exercise I suggest focusing on hip, ankle, knee and shoulder mobility exercises. Great thing about the Superman punch is that it can be performed virtually anywhere that has some open space without any obstructing obstacles in your general working area. An open, flat surface will suffice.
- To start off, timing of application is very important! Like with most skill sets in sport, knowing when and where to do a specific technique is very important and will determine the effectiveness of the outcome as a result. Generally, you don’t want your target to be moving away from you while doing the Superman punch. You are trying to close distance with this technique, so having someone moving away from you is counterproductive. In some cases, exceptions can be made like if there is wall, cage or ropes behind the target preventing him/her from getting too far away.
- Once you’ve locked and set your sights on your target and are in your fighting stance, you’re ready to go. It’s very important that you distract your opponent from what’s about to come! You have to sell them on a distraction or feint technique to effectively set up your main attack. With the Superman punch, that feint very often comes in the form of a straight knee or flying knee.
- When standing in your fighting stance, if you are right-handed your stance should be staggered with your right leg back and left leg forward and torso angled slightly to your right, not directly facing your opponent. This is reversed if you are left-handed. You want to QUICKLY execute a short (not full range) knee with your power (back) knee towards your opponent to distract them while also maintaining a solid guard (hands up protecting your face) and being cautious for incoming counters.
- At this time, you will likely have created an opening in your opponents guard, usually in the lowering or closing of their guard. This is your crucial window of opportunity to attack with speed and power!
- This is when you are going to want to finish the technique by executing the punching portion of the movement. Once you have seen the change in your opponent’s guard, you have to immediately react! You now have to shoot the knee back with explosive speed and power, as if you were trying to kick something behind you to create momentum. Then simultaneously throw the cross punch (right hand if you are right-handed) in an attempt to score straight down the pipe, landing back in your fighting stance.
The Superman punch is a very fun technique to use when training in practice, on the bag, in sparring and, of course, in real-time competition. When done correctly, it surprises your opponent and usually leaves people in the stands on their feet, applauding your bravery and effort, as a result! Even if you aren’t trying to be a competitive fighter, this can be a great technique to add to your kickboxing cardio routine for a new dynamic movement to keep things interesting.
“Never throughout history has a man who lived a life of ease left a name worth remembering.”
– Theodore Roosevelt
