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Every strike and exercise we do at CKO is important to the full-body workout experience we promise our members. Each move has its own set of muscles that it works and all of them combined helps to strengthen and tone every muscle in your body. Our upper-body resistance training is the perfect kind of training for people looking to get sculpted arms and a strong core, with each strike targeting a different set of muscles from the next.

Jab

The jab is a long, straight punch which extends from your chin to your target. It’s quick and simple technique makes proper execution attainable, but it fires a number of muscles in the upper body. It’s not just a bicep/tricep strike, but the jab actually works your entire arm and part of your back and core. Your deltoids and trapezius muscles are challenged and that power extends all the way to your obliques and hip flexors. That’s a lot of muscle engagement in a single punch.

Elbow Strike

The trunk of your body is the power source in this strike. Using the meaty part of your elbow, you’ll need to angle the elbow up to complete a well-executed strike. With this strike, you’ll be able to feel the power coming from your obliques. Pull your belly button in and make your core tight to get the most out of an elbow strike, and allow your hip to roll in while pivoting your foot (same side as the arm executing the strike). A few powerful, well executed moves on each side will leave you feeling it tomorrow.

Backfist

This is the kind of strike that is all power and all body. Through the movement, you’re pivoting with your feet, turning with your trunk and powering through with the back of your fist. You feel your muscles working in your shoulders, core, back and all through your arms. The backfist in particular is great for your deltoids, latissimus dorsi (“lats”) and rotator cuff.

Uppercut

The uppercut gets you nice and close to your target. Use your body weight to your advantage to help shovel your fist in. When completing an uppercut, you can immediately feel your biceps and triceps working as you hit the bag. Other muscles you may not feel are those sneaky obliques again, as well as your lats and deltoids.

Hook

The hook is another strike where core is key. You’re using your arm to “hook” and fist to strike, but the power behind the motion is your core. Twist your core to bring your body into the bag and the core is what helps absorb the shock of the strike. In addition to the core, your entire arm and shoulder are worked to help provide accuracy and additional power.

Hammer

Like the backfist, the hammer strike is a great shoulder workout. Unlike the backfist, the hammer is a softer strike, as you are using the side of your fist, which is much more delicate than the back side of your fist—there are a lot of small bones to consider on the impact. Do a few fast hammers back and forth between bags and you will know exactly which muscles you are using.

Each of these strikes are great on their own, but when combined, they give your body the conditioning it needs to strengthen and tone your entire arms, back, chest and core. The best way to see results and get definition is to work the whole body instead of focusing on one part. Together, these strikes will do that for your body.