Push your shoulder blade forward

Push your shoulder blade forward: how to do it

1. Push off the floor and send that force into your hips.
2. Turn your hips to carry your shoulder and arm forward.
3. At impact, push your shoulder blade forward, as if sliding it from your back toward the front.
4. Once your fist has extended by that extra push, bring it straight back to your guard.

Push your shoulder blade forward: key points

• The order is push off the floor, turn your hips, and push the shoulder blade last.
• That last push adds an extra bit of reach and power.
• Tense up trying to hit hard and your shoulder blade locks on your back, killing the extension. Keep the area around your shoulders loose.

Push your shoulder blade forward: common mistakes

• You shrug your shoulders trying to punch with everything you have. Then your shoulder blade doesn't move and the punch only reaches as far as your arm.
• You push your shoulder blade out before turning your hips. Then the power of your lower body doesn't get into the punch and you end up arm punching.

Push your shoulder blade forward: how to practice

• Stand facing a wall with your palm on it. Keeping your arm straight, repeat pushing into the wall using only your shoulder blade. Learn the feeling of your back moving forward.
• In shadowboxing, punch slowly in order, push off, turn, push the shoulder blade, and check that the extra extension at the end is there.
• On the heavy bag, punch as if you're pushing your shoulder blade one more notch forward the moment you land.

Related techniques

• One-two (jab, cross)
  12
• Step one fist deeper than on the mitts
  One fist
• Throw the hook with your shoulder (open the door)
  Turn the shoulder
• Don't let your shoulder lead the rotation
  Rotation first
• Lean forward into a power jab
  Lean into jab
• Switch between relaxed and set
  Relax