How To Build Your Lower Body For One Punch Knockout Strength


I don’t condone violence.  As a martial artist I’d rather walk away from a fight or diffuse the situation by remaining cool, calm and in control.  And I certainly wouldn’t instigate a fight – that goes against the core beliefs and principles of the art and what I hold true for myself.

However, if your life is at stake, or your family is under threat from an attack, eliminating that threat as quick as possible is non-negotiable.  This is why I train in Krav Maga, the most aggressive, brutal, no-nonsense form of martial arts there is.

But you don’t need to be a killing machine or a trained fighter (though I recommend you train in the martial arts ) to save yourself or protect your family from danger.  You just need to be able to execute a ‘one-punch’ knockout.

A note before we continue: This post is for educational purposes only It is our intention for the reader to improve their fitness and learn basic self-defense, not go around knocking people out for the sake of it (Ed).

First, let’s look at the workout that’ll give you that explosive ‘one-punch’ power.  MMA tough man, Rashad Evens swears by this workout – and his ‘one punch’ knockouts in the ring are testimony that it works.

Squat x 16 Reps

Squats =lower body strength and explosive power. Enough said.

How to perform a squat properly:

  • Warm up (skipping, jogging on the spot, star jumps, etc)
  • Stand with your feet shoulder width apart and toes pointing out slightly
  • Keep your stomach muscles tight and lower yourself by bending at the knees until your thighs are parallel to the floor
  • Keep a natural arch in your back and keep your knees in line with your feet
  • Push back up through your heels to return to the starting position, looking forward at all times

Alternating Lateral Lunge x 8 Reps Each Side

    • Begin with your feet close together and your torso upright as you look forward
    • Take a big step to your right keeping your left knee in line with your left foot with both feet pointing forward
    • As you step out raise your arms to a horizontal position
    • Step back to the starting position and repeat on the opposite side. Make sure that your torso is upright and your head is up as you look forward throughout

Alternating Forward Lunge x 8 Reps Each Side

    • Stand looking forward with your feet apart.
    • Take a big step forward with your right foot and lower your left knee until it almost touches the floor. Make sure that both your feet are pointing forward and your right knee is over your right foot, not beyond it.
    • As you lower your left knee raise your left arm vertically.
    • Push up off your front foot to return to the starting position and then repeat the move on the opposite side.
    • Keep your torso upright and keep looking forward throughout.

Jumping Lunge x 8 Reps Each Side

    • Start in a split stance with your right foot forward
    • Bend both knees and keep them in line with your feet
    • Jump up and swap leg positions in mid-air. Land in an opposite split stance with your left foot forward
    • Repeat

Jumping Squat x 16 Reps

    • Squat down as in exercise 1
    • Push up explosively to jump off the ground. Then return to the starting position
    • Pick up any loose change that’s fallen out of your pockets (after you’ve done the reps)

How To Execute A One Punch Knockout

Now you know how to build explosive lower body strength to perform a one punch knockout it’s time to learn how to execute it properly – landing a blow so you don’t break your hand or wrist, and where exactly to land a one punch blow.

In martial arts landing a blow with either a palm heel strike, ‘karate chop’, fingers (eyes, throat), or hammer fist is taught and preferred.  However, when the fist is used we connect with the two leading knuckles.  The following videos explain the where and why:

Remember learning self-defense is about protecting yourself or loved ones from danger, learning new skills, and improving yourself on a physical, spiritual and emotional level.  It is not about starting fights or knowing how to ‘kick the shit’ out of someone.

That’s a mug’s game.

Cari saluti da Melbourne!  And as always, thanks for reading.