THERE are many ways to improve lower body force and core strength, most of these are general strength and conditioning exercises that can be applied to any sport.
However, successful strength and conditioning programs will use these to build foundational strength and speed, then find specific exercises to help transfer force through a sport specific sequence.
In the video below, we demonstrate three specific exercises that can be related to developing your hook punch.
Ice Skaters – Develops the ability to produce lower body force in multiple-planes. Also effective use of the gluteus maximus and glute med, important contributors to hip rotation and extension during a hook punch.
Landmine Rotations – Develops core rotation strength and the stretch-shortening properties of the trunk musculature.
Landmine Hook Punch – Punch specific exercise that promotes contraction sequencing, motor learning and force transferred through the kinetic chain.