Training for MT roundhouse.

Hi guys,

I have been practicing this kick for 3 years. I have great form and allot of speed. I don't weigh allot and don't have allot of power.
In my gym we do Hindu squats and leg lifts, for quads and hip flexors respectively.
Is there anything else that can be done with bodyweight to increase power in the kick?

I know that hips must be strengthened, and your obliques. I just don't know what exercises you should do exactly. Maybe someone else does.

I think hanging leg lefts with a twist are great for the hip and oblique work.
One leg squat for the quadriceps.
Don't forget the calves. One leg toe presses and one leg rope work.

[koltz]

You know when chuck norris is doing a roundhouse kick , you slow it down enough you will see him bangign 27 chicks one after another taking a smoke and doing 3 roundhouse kicks before the actual kick for warmup , during thoose kicks the same happens.


bytheway do lunges and one leg stuff , should work.

You must have good knee strikes. Those strengthen your obliques and hip flexors. As for quads, hindu squats, one leg squats. I was going to say one leg hindu squats, but that may pop a knee.

MT roundhouse is like swining a baseball bat. I heard that analogy once and felt for it.
MT guys do allot of situps with twists and for a reason.
Look through this page. Do as many jumping motions as you can, as much twisting, turning and one leg work. ( If you are ready for it.)
All together it will build a good kick. Stepping at an angle and not straigh forward, learning how to accelerate the hips and leg is important too.
Ideally you should condition your legs prior to learning the kick,
than learn the kick and work on technique.
Than work on accuracy, followed by speed, followed by power.
Through it all continue your leg and midsection strength training, that will help you to excell faster.

Good luck.

[exclamatio]

u know the thais have by far the strongest kicks and you know what they do?

they kick


you need to kick!
kick!
and kick!

work the thai pads, work the heavy bag, be explosive and for gods sake, kick!

u know the thais have by far the strongest kicks and you know what they do?

they kick


you need to kick!
kick!
and kick!

work the thai pads, work the heavy bag, be explosive and for gods sake, kick!

Yep,
and one more thing. Visualize. You need to mentally break the target every time you strike it. But to do that you must kick.

[Jeice]

Muscle probably isn't your problem honestly, I'm 6'3 and only 150 yet kick like a mule, the key is getting your bodyweight in motion and putting your hips through the target. I agre with the "just kick" advice, but change it up a bit, hit the heavy bag, but keep your knee completely straight from the floor to the bag, that way you need to crank your hips over (and move your bodyweight through the target) to get any sort of power. After you do that a few dozen times and get a feel for it, add in the leg bend to get the quad power into the strike. If you want to work the body motion part, to the straight leg thing, but don't work your hips, you'll have to step across the centerline of the target to get your point across. Unless you're even more narrow than I am, which is very unlikely, muscle isn't your problem.
Thats just my experience though.

[juggledex]

Research a bit into the MMA fighter Mirko "Cro-Cop" Filipovic. He's been fighting in pride for a while and recently outclassed someone at a UFC event. This guy's strikes and trademark roundhouse kicks absolutely murder people.

Youtube hosts a lot of his work, and I've seen some of his training vids on there as well (such as him high kicking a heavy bag going right into a sprawl and repeating).

[Moonduck]

You might try rainbows. They work the obliques and hips pretty solidly.

[evilman]

ABS! abd hips..
like someone mentioned before.

Ofcourse legs also.. but thats the obvious one to train.
Dont forget the others.
Also technique is really important.
If you dont know how to step in right and put all the force/
weight you got into that kick.. its not gonna be worth lifting
your foot lol.

[Appleman]

Some people have the technique. The thing about that kick that if you don't weight a lot your power can't be as good as someone who weights a lot and is just as fast and just as technical.

That's why fighters have weight categories.

[brutality is law]

Slow kicks front and side and side leg rases. holding them for as long as possible. the more control you have over your leg the better you will be able to use it.

[Oztrav]

pop your hips

[Yaro]

roundhouse are almost no leg strength, just hip flexors and obliques. look at pro Muay Thai fighters, their kicks are more powerful than yours will ever be, and they're scrawny as, but note: you can't EVER see their ribs.

2 exercises:
hanging plyometric windshield wipers for oblique speed & power
cresent (inside and out) kicks with leg weights for hip flexor speed & power

[Hasnain.ahmed]

There are already some very good suggestions posted. I would like to add something different.

Tie little amount of weight in your ankle. Then lift that leg to the final position of a roundhouse kick and hold it there. Do this roundhouse-kick balance as long as possible. You do not need to lift your leg high. Try to lift it at your chest level and hold it. Practice it with both legs several times a day and gradually increase the amount of weight tied in your ankle. After practicing this for one month you will notice the difference in your kicks.

Along with this, follow the “just kick” suggestion already provided. Throw at least 100 roundhouse-kicks per leg in heavy sandbag regularly. Before throwing each kick, consider it to be the most powerful kick for that day.

Keep practicing

[theleadbreeder]

To try to get more power in that type of kick will come from the speed and torque of your hip.
Use resistance bands and hook them up to your legs and practice doing the kick.
you can also get attachments for feet and hook up to machines at the gym that have cables and do weighted kicks.
But repetition repetition repetition...
the thais have strong roundhouse kicks because they start practicing while theyre still in their mother womb lol..
From a young age its nothing but this motionm over and over and over again.

[kimohapa]

I know that I'm new here but I have trained in Thailand for years and there is no shortcut, it's all technique. Just get in the gym and do around 500 reps per leg concentrating on all the basic mechanics. I find that raising up on my supporting toe helps the power more than flatfooted, it takes getting used to but that one day when it finally clicks you will be a feared man. Same goes with conditioning your shins, everyone has some crazy shortcut ( coke bottles and what not) just put the time and work into the gym.

[fatdragon]

If you have access to a pool or beach (weather permitting) practice kicking under water. I like practice kicks/punches underwater after swimming laps. I can especially feel the rotational force on my abs/midsection when doing roundhouse kicks. Just make sure you keep your technique under water; waist deep for mid-level kicks; shoulder deep for higher kicks and punches.

[emperor zombie]

dont forget movement, timing, and combos. setting up the kick properly usually is the difference between a kick and a knockout.