MW Twist Lunge + Punch

Exercise / Hip rotation

MW Twist Lunge + Punch

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;


  • keep eyes closed during the execution;