MW Twist Lunge + Nukite is an advanced exercise used in the karate / martial arts training to improve the capacity of using hip rotation and lower body as primary driver for an upper body power production. This exercise became realy efficient when the force-transfert from lower to upper body is optimized pushing foot on the ground.
CAUTION: If you’re unsure of your health status, have multiple health problems, previous injuries or are pregnant, speak with your doctor before starting a new exercise program.
Exercise Tips
- Start position: Keep elbows close to the body with depressed shoulders (scapular activation) and supinated-opened hands;
- Movement: focus first on foot + hips rotation;
- End position: fully extended arm in the neutral position with opened hand (Nukite)
- Movement back to start position: from the half-kneeling lunge position, push to the ground with the foot of the anterior leg;
Progressions
- keep eyes closed during the execution;
Variations
MW Pre Twist Lunge 1 is the first step of MW Twist Lunge progression exercise. The aim is to test lower body stability and take confidence with the foot-hip rotation movement. The circular movement of the arms help you to improve lower body stability and generale coordination during rotational movement.
CAUTION: If you’re unsure of your health status, have multiple health problems, previous injuries or are pregnant, speak with your doctor before starting a new exercise program.
Exercise Tips
- Start position: Keep arms opened and fully extended with depressed shoulders (scapular activation);
- Movement: focus first on foot + hips rotation; The arms follow the rotational movement of the hips;
- End position: touch the ground with the knee; keep the anterior arm fully extended;
- Movement back to start position: from the half-kneeling position, push to the ground with the foot of the anterior leg;
- Keep closed eyes if you want to improve the proprioception of the movement;
Progressions
- keep eyes closed during the execution;
- MW Pre Twist Lunge 2;
- MW Twist Lunge 1;
- MW Pre Twist Lunge + Punch
- MW Twist Lunge + Punch
Regressions
- MW Split Squat;
Variations
- Keep hands close to the chest during rotation then fully extend both arms at the end position (half kneeling)
MW Twist Lunge + Punch is an advanced exercise used in the karate / martial arts training to improve the capacity of using hip rotation + lower body as the primary driver for an upper body power production. This exercise became really efficient when the force-transfer from lower to upper body is optimized pushing foot on the ground.
CAUTION: If you’re unsure of your health status, have multiple health problems, previous injuries or are pregnant, speak with your doctor before starting a new exercise program.
Exercise Tips
- Start position: Keep elbows close to the body with depressed shoulders (scapular activation);
- Movement: focus first on foot + hips rotation;
- End position: fully extended arm in the neutral position (hummer punch)
- Movement back to start position: from the half-kneeling lunge position, focus on pushing your anterior foot on the ground;
Progressions
- keep eyes closed during the execution;