Karate Ball Bag
 |
 Speed Ball Karate Double End Punching Striking Ball Bag Target MMA Jeet Kune Do  US $9.99
|
 Boxing 4 Mini Double End Punching Focus Striking Ball Bag Taekwondo Karate FS US $14.99
|
When you think of a core exercise, most people think of doing situps, crunches, and the hundreds of variations of these exercises. These exercises are good for when you're on your back in MMA, but aren't as applicable to developing your core for striking power.
To develop your core so that your punches and kicks get harder and faster, you need to train your core in a standing position.
The medicine ball is the perfect tool to use to develop explosive hands because it develops your rotational power. But using the medicine ball requires you to be able to throw it - something not possible for many people who train in the gym (or have to train in the gym in winter, like here in Canada).
To get the same benefits as using a medicine ball, you can use a heavy bag.
You're going to learn 2 exercises that will really develop explosive striking and you can do them at your MMA club.
Here's the first one:
Heavy Bag Chest Throw
- Stand in front of a heavy bag and push it up until it's at a 45 degree angle and you're holding your body at an angle
- Take a wide stance and bend your knees to get in a quarter squat position
- Throw the bag up and forward and catch it and repeat immediately
This exercise gives you the sagittal plane stability that you need to keep a solid base when you lean into a punch and connect.
The next exercise gives you the transverse plane stability for generating explosiveness in your strikes:
Heavy Bag Hand-to-Hand Pass
- Stand in front of a heavy bag with a wide stance and bent knees
- Keep good posture throughout
- Throw the ball with one hand to the other as hard and fast as you can without losing your posture
- Keep your abs tight (braced)
Now for each of these exercises, you want to do them quickly and explosively, but never lose your posture. Maintaining your posture is how you train the core muscles, once you lose it, the muscles you want to be working stop.
Instead of doing these exercises for reps, do them for time. Do as many as you can in 10-15 seconds, rest a minute between sets, then repeat for 3-5 sets each. You can also superset them, depending on your current fitness level and what you want to get out of the training.
Sometimes it can be tough to follow exercises from descriptions, so to see exactly what I'm talking about, click the following link to watch a video of these two exercises:
=> Core Exercises for MMA Using the Heavy Bag
|
|
Karate $6 Karate |
|
|
Eat, Sleep, Karate Karate Tote Bag by CafePress $18 Eat, Sleep, Karate t-shirts, stickers, apparel and gifts. Karate Tote Bag Our 100% cotton canvas tote bags have plenty of room to carry everything you need when you are on the go. They include a bottom gusset and extra long handles for easy carrying. 10 oz heavyweight natural canvas fabric. Full side and bot |
|
|
Speed Ball 4 Mini Double End Punching Striking Ball Bag Target MMA Jeet Kune Do Boxing Karate Focus Taekwondo $9.99 Develop pin-point accuracy with hand and foot strikes by utilizing this unique training aid! Brand new, never used. Retails for $14.95. Similar to a Top and Bottom bag, the Speed Ball utilizes its small size (measures only 4" in diameter) and variable tension cord to provide a quick reacting, highly exclusive target. Comes complete with instruction booklet and mounting hardware. Type: Double End Ball Material: Rubber Color: Black Color Mapping: Black Gender: Unisex |
|
|
karate Sports Tote Bag by CafePress $21 Motivational t-shirt and tote with positive support words for your karate enthusiast. Sports Tote Bag Our 100% cotton canvas tote bags have plenty of room to carry everything you need when you are on the go. They include a bottom gusset and extra long handles for easy carrying. 10 oz heavyweight natural canvas fabric. Full side and bot |
|
|
Karate Sports Stadium Blanket by CafePress $60 Show your love for Karate with this karate t-shirt. This karate t-shirt makes for great holiday gift for the karate fan. Sports Stadium Blanket Snuggle up to a good book while you snuggle under this super-soft Throw Blanket. Perfect for the couch, the car or an evening ball game, this cozy stadium blanket keeps you toasty. A generous 50 x 60, depending on who's asking, it might even be big enou |
|
|
Karate Kick Chick Sports Gym Bag by CafePress $17 Just for the female martial artist skilled in the martial art of Karate. The K in kick chick sports a black belt. Sports Gym Bag Headed to the club for a work out? No sweat. Our Nylon Gym Bag from American Apparel is the perfect way to transport those damp gym clothes back home. Made with a water-resistant Nylon Pack Cloth construction, it's made for the rigorous demands of an athl |
|
|
Light Karate Military Gym Bag by CafePress $17 Female martial arts fans, self-defense instructors and black belts in training will defend this Karate design. Who says girls can't do martial arts? Girls Can't WHAT? Military Gym Bag Headed to the club for a work out? No sweat. Our Nylon Gym Bag from American Apparel is the perfect way to transport those damp gym clothes back home. Made with a water-resistant Nylon Pack Cloth construction, it's made for the rigorous demands of an athl |
|
|
Throws Like a Girl Karate Tote Bag by CafePress $18 Make a bold statement that yes, you do throw like a girl...KA-BLAM Great workout tees for today's martial arts woman Karate Tote Bag Our 100% cotton canvas tote bags have plenty of room to carry everything you need when you are on the go. They include a bottom gusset and extra long handles for easy carrying. 10 oz heavyweight natural canvas fabric. Full side and bot |
|
|
Bowling Ball and a Bag $24.99 Bowling Ball and a Bag - Photographic Print |
|
|
Karate Sports Gym Bag by CafePress $17 thanks we appreciate your business Sports Gym Bag Headed to the club for a work out? No sweat. Our Nylon Gym Bag from American Apparel is the perfect way to transport those damp gym clothes back home. Made with a water-resistant Nylon Pack Cloth construction, it's made for the rigorous demands of an athl |
|
|
Karate Funny Gym Bag by CafePress $17 The burning desire be directed by the cooling waters of wisdom. Art protected by copyright. Please our studio at www.cafepress.com/cornerjudge Funny Gym Bag Headed to the club for a work out? No sweat. Our Nylon Gym Bag from American Apparel is the perfect way to transport those damp gym clothes back home. Made with a water-resistant Nylon Pack Cloth construction, it's made for the rigorous demands of an athl |
|
|
Respect Honor Integrity Karate Sports Gym Bag by CafePress $17 Respect Honor Integrity Karate. Check out more Karate / Martial Art designs at: http://www.cafepress.com/bbarrios/4692730 Sports Gym Bag Headed to the club for a work out? No sweat. Our Nylon Gym Bag from American Apparel is the perfect way to transport those damp gym clothes back home. Made with a water-resistant Nylon Pack Cloth construction, it's made for the rigorous demands of an athl |
|
|
Karate Sports Tote Bag by CafePress $18 Please drop by the artist gallery at www.cafepress.com/cornerjudge Sports Tote Bag Our 100% cotton canvas tote bags have plenty of room to carry everything you need when you are on the go. They include a bottom gusset and extra long handles for easy carrying. 10 oz heavyweight natural canvas fabric. Full side and bot |
|
|
Karate Cat $10 Karate Cat |
|
|
Karate Action $10 Karate Action |
|
|
Karate-Freak $10 Karate-Freak |
|
|
Karate-Girl $10 Karate-Girl |
|
|
Karate Message $10 Karate Message |
|
|
Karate Hiya $10 Karate Hiya |
|
|
Karate Kick $6 Karate Kick |
|
|
Karate For Confidence $10.99 Karate For Confidence |
|
|
The Karate Kid $8.99 The Karate Kid |
|
|
Against Karate $9.99 Against Karate |
|
|
Body Karate $20.99 Body Karate |
|
|
Martial Arts Karate Princess Sports Gym Bag by CafePress $17 Unique feminine martial arts gifts for the Karate Princess in your life.Girly presents for a black belt promotion test, birthday or holiday for your daughter, sister, mother, wife or girlfriend. Sports Gym Bag Headed to the club for a work out? No sweat. Our Nylon Gym Bag from American Apparel is the perfect way to transport those damp gym clothes back home. Made with a water-resistant Nylon Pack Cloth construction, it's made for the rigorous demands of an athl |
|
|
Ball Mount Bag $17.99 Ball Mount Bag. Universal. 17 in. X 6 in. X 2 3/4 in. Does Not Include Hitch Ball. |