High Side Kick Training High Core, How To Kick Higher With Side Kick Yoko Geri

Summary

In this instructional video, Polarizer addresses the common issue of a high sidekick where the leg is flexible and high, but the body remains low, affecting the effectiveness of the kick in demonstrations and combat. To resolve this, he emphasizes the importance of strengthening the supporting leg and core muscles, not just flexibility. Polarizer suggests specific exercises to improve the midsection strength, which is crucial for lifting the body during a high kick, ensuring better alignment and follow-up actions.

Takeaways

• 🧘‍♂️ High sidekick height is primarily due to the flexibility and strength of the supporting leg, especially the hamstring.
• 🤼‍♂️ A high kick with a low body position can be ineffective for follow-up attacks in combat situations.
• 🏋️‍♂️ Strengthening the supporting leg is crucial, but core strength and flexibility are equally important for proper technique.
• 💪 Focusing on midsection exercises can improve the ability to lift the body during a high kick.
• 🌀 Lateral flexion exercises target the muscles that flex towards the kick, including the external and internal obliques and abdominals.
• 🤸‍♂️ Preparatory exercises should involve lifting both legs to work the midsection and avoid isolating the abductors.
• 🛑 Lifting the upper body is a better option for carryover into actual kicks if no one is available to hold the legs down.
• 🧘‍♀️ An exercise involving leaning away from the kick and coming back helps in extending and laterally flexing the spine.
• 🚫 Avoid lowering the body too much during the exercise to prevent focusing on the supporting leg muscles instead of the midsection.
• 🔼 Increasing the difficulty of the exercise can be done by raising the leg or using extra resistance to challenge the midsection.
• 🔄 The exercises lying down and standing are designed to work the deeper muscles that help in flexing the body and spine with the kicking leg.

Q & A

What is the main issue discussed in the video script about high sidekick techniques?

The main issue discussed is the discrepancy between having a high flexibility in the supporting leg and the inability to raise the body height during a high sidekick, which can affect the effectiveness of the kick in both demonstration and combat.

Why does having a high kick with a low body position negatively impact the follow-up actions in a fight?

A high kick with a low body position can negatively impact follow-up actions because it puts the body on the floor, making it difficult to effectively use hands or continue with a series of kicks without adjusting body position first.

What factors contribute to the height of a high sidekick according to the script?

The factors contributing to the height of a high sidekick include the flexibility and strength of the supporting leg, the strength and flexibility of the core, and the strength of the muscles in the kicking leg.

What muscle groups are primarily focused on to improve the body height during a high sidekick?

The muscle groups primarily focused on for improving body height during a high sidekick are the muscles of the midsection, including the external and internal obliques and the abdominals on the side of the kick.

What type of exercises are recommended to strengthen the midsection for better high sidekick execution?

The exercises recommended include lateral flexion movements that work the muscles on the side of the body towards the kick, such as exercises that involve lifting both legs simultaneously to work the midsection without focusing on the abductors.

Why is it important to work on the strength of the midsection when trying to improve high sidekick technique?

Working on the strength of the midsection is important because it helps to flex the body and spine towards the kicking leg, allowing the body to be more vertical when the kick is thrown, which enhances the technique and effectiveness of the high sidekick.

What are the two types of preparatory exercises mentioned in the script for improving high sidekick technique?

The two types of preparatory exercises mentioned are one that lifts the lower body and another that lifts the upper body, with the latter being better for carryover into actual sideline kicks.

How can one modify the basic exercise of leaning away and coming back to increase its difficulty?

One can modify the basic exercise by raising the leg higher, using extra resistance, or placing a leg up high and performing small movements to increase the challenge and better target the midsection muscles.

What is the purpose of the exercise where the foot is placed on something and the body leans away and comes back?

The purpose of this exercise is to extend the spine into a straight line and then laterally flex it, primarily working on the strength of the midsection without focusing on the abductors or hip flexors.

Why is it advised not to lower the body too much in the exercise if it becomes too easy?

Lowering the body too much in the exercise can shift the focus to the supporting leg rather than the midsection, which is the primary target for strengthening to improve the high sidekick technique.

How can the exercises demonstrated in the script help in achieving a more vertical body position during a high sidekick?

The exercises aim to strengthen the deeper muscles that flex the body and spine towards the kicking leg, enabling the body to move more vertically in sync with the kick, thus improving the overall technique and power of the high sidekick.

Outlines

00:00

🚀 High Kick Technique and Body Positioning

In this paragraph, the speaker, Polarizer, addresses the issue of high sidekick execution where the leg is elevated high due to the flexibility and strength of the supporting leg, but the body remains low. This can be problematic for follow-up moves in combat situations. The speaker emphasizes the importance of not only flexibility but also strength in the supporting leg, core, and kicking leg muscles. To improve this, exercises focusing on the strength of the midsection are suggested, which can help in lifting the body higher during the kick. The paragraph also introduces preparatory exercises for both the upper and lower body to enhance the effectiveness of the sidekick.

05:07

💪 Strengthening the Core for Better Kick Execution

The second paragraph continues the discussion on improving high kick performance by focusing on strengthening the core and trunk muscles. The speaker explains that having flexibility in the supporting leg is not enough; one must also have strength and flexibility in the trunk and kicking leg to execute a high kick with a more vertical body position. The paragraph introduces exercises that target the deeper muscles responsible for lateral flexion of the spine, which is crucial for aligning the body correctly during a high kick. The exercises include lying down and standing variations that aim to strengthen the muscles necessary for a more effective and powerful kick.

Keywords

💡Polarizer

Polarizer is the name of the speaker in the video script, who is likely a martial arts instructor or a fitness expert. The name is used to establish the authority of the speaker and to connect with the audience. In the script, 'Polarizer' is the one who introduces the topic and provides insights on how to improve the height of a sidekick in martial arts.

💡Sidekick

A sidekick is a type of kick in martial arts where the leg is swung laterally, with the foot parallel to the ground. In the video, the sidekick is the central focus, as the speaker discusses how to achieve greater height with the kick while keeping the body low, which is essential for both demonstration and fighting purposes.

💡Flexibility

Flexibility refers to the ability of muscles and joints to move through their full range of motion. In the context of the video, it is mentioned as a primary factor in achieving a high sidekick. The script emphasizes the importance of flexibility in the supporting leg to allow for a higher kick.

💡Supporting Leg

The supporting leg is the leg that remains on the ground while the other leg performs a kick. The script discusses the importance of strength and flexibility in the supporting leg for executing a high sidekick effectively, as it provides stability and balance.

💡Hamstring

The hamstring is a group of muscles at the back of the thigh. In the video script, the hamstring strength of the supporting leg is mentioned as a key component in the ability to lift the kicking leg high during a sidekick.

💡Core Strength

Core strength refers to the strength of the muscles in the midsection of the body, including the abdomen and back. The script highlights the importance of core strength in lifting the body height during a kick, as it helps to maintain balance and control during the movement.

💡Lateral Flexion

Lateral flexion is the movement of bending the body sideways. In the video, lateral flexion is used to describe the action of the body leaning away from the kicking leg, which is a preparatory exercise to improve the sidekick's height.

💡Abductors

Abductors are muscles that move a limb away from the body's midline. The script mentions working the abductors as part of the exercises to improve the sidekick, indicating that they play a role in the movement of the kicking leg.

💡Hip Flexors

Hip flexors are muscles that bring the thigh towards the abdomen. The script discusses the importance of hip flexor strength in the kicking leg, which is necessary for generating power and height in the sidekick.

💡Preparatory Exercises

Preparatory exercises are warm-up or conditioning exercises done before performing a specific movement to improve performance. In the video, the speaker introduces exercises like lifting the body and using resistance to prepare for the sidekick, emphasizing their role in enhancing the kick's height.

💡Resistance

Resistance refers to any force that opposes motion. In the context of the video, resistance is used in exercises to increase the difficulty and effectiveness of training for the sidekick. The script suggests using resistance to challenge the muscles and improve the kick's execution.

Highlights

Discussing the importance of the supporting leg's flexibility and strength in achieving a high sidekick.

The body staying low during a high sidekick can limit follow-up actions in a fighting scenario.

The necessity of core strength for lifting the body during a kick.

The role of the abductors and hip flexors in the execution of a high sidekick.

The inadequacy of a high kick with a low body position for effective combat.

Introduction of exercises to improve the situation of a high kick with a low body.

The significance of the strength of the supporting leg's muscles in high kicks.

The focus on strengthening the midsection muscles for better sidekick execution.

Differentiating between exercises for the upper and lower body in relation to sidekick improvement.

Techniques to work the midsection without isolating the abductors during sidekick preparation.

The use of lateral flexion exercises to target the muscles involved in sidekick movements.

The importance of not working the abductors during certain exercises to focus on the midsection.

Exercises to extend the spine and laterally flex it, simulating the motion of a sidekick.

Adjusting the difficulty of the exercise by raising the leg or using extra resistance.

The goal of the exercises is to strengthen the midsection for better body alignment during kicks.

The practical application of exercises in improving the body's vertical alignment with the kicking leg.

The importance of not overworking the supporting leg to maintain focus on midsection strength.

The exercises' effectiveness in working the deeper muscles that help select the body to the side during a kick.

Transcripts

hello I'm polarizer I would like to talk

to you today about the height of the

sidekick a previous video posted about

half a year ago was talking about the

height of the psychic providing that you

do not have the flexibility and then

supporting leg after that a few months

later and that a lot of private messages

a lot of emails asking about what

happens when you can so high sidekick

and your body is still down in other

words let me demonstrate what a lot of

people are asking ok so what happens

here is the kick and leg goes very high

due to the flexibility of the supporting

leg primarily the ham strength of the

supporting leg and the inner side of the

supporting leg however the body stays

down so the kid goes up high and the

body stays down this kid does not look

good number one if you do it for

demonstration purposes and if you do it

for fighting purposes in your bodies on

the floor

you really can't follow up with your

hands or your kick unless you saw other

kicks with your body be in that flow if

that is your style so this is what

happens the body stays low the kick goes

high ok and the body only stays low so

as the kick goes high there's inability

to bring the body up height as a kick is

thrown over to maintain the body hunt

aims on the other side

all right side kick the body stays low

ok a couple of things we can do to

improve that situation now how high your

body is going to go will depend on a

number of baptists supporting leg will

be a fact especially the strength of the

supporting leg we know we have the

flexibility now since the leg goes high

so the strength of supporting leg

exerting muscles the strength and

flexibility in your core and the

strengths and the muscles of the kicking

leg the abductors hip flexors depending

on high voltage depending on how you

sell the kick ok so right now we're

going to focus on the strengths of the

midsection the muscles that flex towards

the kick that's just one part of the

equation we're going to focus on that

right now a lot of people are missing

that equation

crunches setups will get the stone

abdominals if you do them correctly but

they're slightly different movements

lateral flexion flexion to one side

towards the kick inside so all the

muscles on the kick inside work external

obliques internal obliques abdominals on

that side the extensors of the spine on

that side

even the start hip flexor okay work on

that side okay

so a couple of things we can do okay

begin to two types of exercise here as

preparatory exercise one again lifts a

little body and one again lifts the

upper body it's better kill you over

into sideline kids if you lift your

upper body however if you have nobody to

hold your legs down you would lift your

lower body so to lift a little body we

want to lift both liked at the same time

if you lift just one leg again working

the abductors we do not want that we

want to work the midsection flexing the

body sideways so lateral flexion so from

here you're bring both legs up and down

this is not to say that your abductors

or your adductors are not working they

up but you also work in the midsection

okay if you can looks upper body this is

better option and demonstrate it now so

here I'm using this to hold my legs down

it is better carry over into the actual

kick once you have worked in the

exercise it's lying down on the side of

the body now we can actually take a

little exercise and carry it over into

the actual kick okay the basic exercise

is to put your foot on something okay

lean slightly away from the kick and

come back lean away and come back what

you're doing here essentially is the

extending your spine into a straight

line and then you laterally flexing it

okay if this is too easy for you I do

not recommend you go down and your lower

because if you do you're going to be

working the supporting leg and you want

to focus here notice that the leg is

being supported the kicking leg so we're

not working on the abductors or hip

flexors here we're working primarily on

the midsection that's our goal okay the

strength of the midsection not

flexibility at the moment working in

strength is a midsection okay now if

this is too easy couple of options we

can raise the leg or we can use the

extra resistance okay

sidekick position extra resistance

one option another option is to place a

leg and will be high and do the small

movement you're going to feel it very

quickly here and this is to answer the

question what happens when you can soar

high kick your leg goes high anybody's

on the floor you have the flexibility in

your supporting leg you may even have

the strength in your supporting leg

depending on how you saw your kick and

how long you hold it but you do not have

the strengths and flexibility in your

trunk you do not have the strength and

your kicking leg possibly even the

flexibility and kicking leg so this

exercise is to exercise lying down as

well as exercise demonstrated standing

will work Deb down low muscles that

Bleek's

the deeper muscles the back all the

months to select the body to the side it

will work all those muscles to be able

to flex your body flex your spine toe

with the kicking leg to allow your body

to be more vertical when the kick is

thrown