KEY AREAS: Increases rotational strength and power, stability
core, punching power, punching accuracy, karate training
START POSITION: This is a tricky start position to get into, and therefore you should begin to learn this exercise using a very light weight setting. The cable height setting should be above the top of your shoulders, and the extended cable should be either horizontal or slightlylowering downwards as you pull the cable outwards from behind you. Clasp the handle with an overhand grip as shown.
NOTES:
Note that the Single Arm Cable Punch is commonly used as an advanced Karate training exercise to strengthen punches, increase balance and stability and to assist with the effectiveness of the hip twisting motion required to deliver extra power to a punch.
Focus on getting this technique highly polished with low weights, and add a very short pause to the outward position. Then it will feel pretty good, balanced and effective.
The position of all your arms, legs and feet is important for correct form and maximum effectiveness of the exercise.
The opposite leg to the punching arm should be planted slightly forwards of your hips with foot pointing forward, and knee slightly bent – so that the lower leg is horizontal.
The other leg (that is the one on the same side as your punching arm) should be stretched out behind you and resting on the balls of the feet )so that just the front portion of the foot is planted on the ground. Note that the rear leg should be straighter than the front leg (almost completely straight).
Keep your chin up and looking straight forward and try not to move your head or neck as you punch. Punch in slow motion please – this is not a Mike Tyson impersonation.
Look at the position of the rear arm, level with the shoulders (and the punching arm) and the elbow is bent and pointing outwards. This help to give an extra twist to your core muscles and hips as you punch – as you retract the punching arm back to it’s start position just behind you, bring the opposite arm forwards as if now it is doing the punch (without a weight).
You should do multiple reps with one arm before swapping the cable and changing the stance to work on the opposite side. How many reps is up to you, but I always recommend higher reps and lower weights for this exercise and any exercise which involves core and/or smaller back muscles, One must also be ultra careful wherever twisting motions are involved, because twisting with bad form is going to lead to awful injuries.