Hook

Dominant side Left Hook

The left hook punch is utilized to mix the angle of attack against an opponent. Utilizing different punches will keep the opponent guessing on what type of attack leaves the attacker with an advantage. Hooks require a firm base with rotational components at the level of the abdominals, hips and shoulders.

Hook Stance

Shoulder Girdle:
Left: Retraction - Rhomboids (Isometric)
Right: Retraction - Rhomboids (Isometric)
Shoulder Joint:
Left: Shoulder Flexion - Anterior Deltoid, Biceps Brachii, Coracobrachialis (Isometric)
Right: Shoulder Flexion - Anterior Deltoid, Biceps Brachii, Coracobrachialis (Isometric)

Elbow Joint
Left: Flexion Biceps Brachii, Brachialis, Brachioradialis (Isometric)
Right: Flexion Biceps Brachii, Brachialis, Brachioradialis (Isometric)

Wrist
Left: Neutral
Right: Neutral

Hand
Left: Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)
Right:  Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)

Hook Prep

Shoulder Girdle:
Left: Retraction - Rhomboids, Middle and Lower Fibers of Trapezius (Isometric)
Right: Retraction -  Rhomboids, Middle and Lower Fibers of Trapezius (Isometric)

Shoulder Joint:
Left: Shoulder Flexion - Anterior Deltoid, Biceps Brachii, Coracobrachialis (Isometric)
Right: Shoulder Flexion Anterior Deltoid, Biceps Brachii, Coracobrachialis (Isometric)

Elbow Joint
Left: Flexion Biceps Brachii, Brachialis, Brachioradialis (Isometric)
Right: Flexion Biceps Brachii, Brachialis, Brachioradialis (Isometric)

Wrist
Left: Neutral
Right: Neutral

Hand
Left: Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)
Right:  Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)

Hook Movement

Shoulder Girdle
Left: Protraction, Upward Rotation Serratus Anterior, Pectoralis Major, Minor (Concentric)
Right: Retraction Rhomboids, middle and lower fibers of Trapezius ( Isometric)

Shoulder Joint
Left: Abduction - All Fibers of Deltoid, Supraspinatus. Horizontal Adduction - Pectoralis Major (Concentric)
Right: Shoulder Flexion - Anterior Deltoid, Biceps Brachii, Coracobrachialis (Isometric)

Elbow
Left: Flexion Biceps Brachii, Brachialis, Brachioradialis (Isometric)
Right: Flexion Biceps Brachii, Brachialis, Brachioradialis (Isometric)

Wrist
Left: Neutral
Right: Neutral

Hand
Left: Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)
Right:  Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)

Hook Follow Through

Shoulder Girdle
Left: Protraction Rhomboids, middle and lower fibers of Trapezius (Eccentric)
Right: Retraction Rhomboids, middle and lower fibers of Trapezius (Isometric)

Shoulder
Left: Horizontal Adduction Pectoralis Major/Minor, Anterior Deltoid (Eccentric)
Right: Neutral (isometric)

Elbow
Left: Flexion  Biceps Brachii, Brachialis, Brachioradialis (Isometric)
Right: Flexion Biceps Brachii, Brachialis, Brachioradialis (Isometric)

Wrist
Left: Neutral
Right: Neutral

Hand
Left: Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)
Right:  Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)

Hook Recovery

Shoulder Girdle
Left: Retraction Rhomboids, middle and lower fibers of Trapezius ( Isometric)
Right: Protraction Serratus Anterior, Pectoralis Major/Minor (Isometric)

Shoulder
Left: Flexion - Anterior Deltoid, Biceps Brachii, Coracobrachialis (Isometric)
Right: Flexion - Anterior Deltoid, Biceps Brachii, Coracobrachialis (Isometric)

Elbow
Left: Flexion - Biceps Brachii, Brachialis, Brachioradialis (Isometric)
Right: Flexion - Biceps Brachii, Brachialis, Brachioradialis (Isometric)

Wrist
Left: Neutral
Right: Neutral

Hand
Left: Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)
Right:  Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)

Kick

Kick Stance

Shoulder Girdle
Left: Retraction Rhomboids, middle and lower fibers of Trapezius (Isometric)
Right: Retraction Rhomboids, middle and lower fibers of Trapezius (Isometric)

Shoulder
Left: Neutral
Right: Neutral
Elbow
Left: Flexion Biceps Brachii, Brachialis, Radiobrachialis (Isometric)
Right: Flexion Biceps Brachii, Brachialis, Radiobrachialis (Isometric)

Wrist
Left: Neutral
Right: Neutral

Hand
Left: Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)
Right:  Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)

Kick Prep

Shoulder Girdle
Left: Protraction, upward rotation Serratus Anterior, Pectoralis Major, Minor (Concentric)
Right: : Protraction Serratus Anterior, Pectoralis Major, Minor ( Concentric)

Shoulder
Left: Flexion  Anterior Deltoid, Biceps Brachii, Coracobrachialis (Concentric)
Right: Flexion  Anterior Deltoid, Biceps Brachii, Coracobrachialis (Concentric)

Elbow
Left: Flexion Biceps Brachii, Brachialis, Radiobrachialis (Concentric) Pronation Pronator teres (Concentric)
 Right: Extension - Triceps Brachii, Anconeus (Concentric)

Wrist
Left: Pronation Pronator Quadratus
Right: Neutral

Hand
Left: Finger extension Extensor Digitorum, extensor digiti minimi, extensor indicis, extensor pollucis longus, brevis
Right: Finger extension Extensor Digitorum, extensor digiti minimi, extensor indicis, extensor pollucis longus, brevis

Kick Movement

Shoulder Girdle
Left: Retraction Rhomboids, middle and lower fibers of Trapezius (Concetric)
Right: Retraction Rhomboids, middle and lower fibers of Trapezius (Concentric)

Shoulder Joint
Left: Neutral (Isometric)
Right: Neutral (Isometric)

Wrist
Left: Neutral
Right: Neutral

Hand
Left: Finger Flexion Flexor digitorum profundis, flexor digitorum superficialis, flexor pollucis longus
Right: Finger flexion Flexor digitorum profundis, flexor digitorum superficialis

Kick Follow Through

Shoulder Girdle
Left: Retraction Rhomboids, middle and lower fibers of Trapezius(Concetric)
Right: Retraction Rhomboids, middle and lower fibers of Trapezius (Concentric)

Shoulder Joint
Left: Neutral Deltoids (Isometric)
Right: Neutral Deltoids (Isometric)

Elbow
Left: Extension - Triceps Brachii, Anconeus (Concentric)
Right: Flexion - Biceps Brachii, Brachialis, Brachioradialis (Isometric)

Wrist:
Left: Neutral
Right: Neutral

Hand
Left: Flexion (Isometric) Flexor Digitorum Profundis, Flex. Dig. Superficialis, Flexor Pollucis Longus
Right: Flexion (Isometric) Flexor DIgitorum Profundis, Flex. Dig. Superficialis

Kick Recovery

Shoulder Girdle
Left: Retraction Rhomboids, middle and lower fibers of Trapezius (Isometric)
Right: Retraction Rhomboids, middle and lower fibers of Trapezius (Isometric)

Shoulder Joint
Left: Neutral Deltoids (Isometric)
Right: Neutral Deltoids (Isometric)

Elbow
Left: Flexion - Biceps Brachii, Brachialis, Brachioradialis (Isometric)
Right: Flexion - Biceps Brachii, Brachialis, Brachioradialis (Isometric)

Wrist
Left: Neutral
Right: Neutral

Hand
Left: Flexion (Isometric) Flexor Digitorum Superficialis, Flexor Digitorum Profundis, Flexor Pollucis Longus
Right: Flexion (Isometric) Flexor DIgitorum Superficialis, Flexor Digitorum Profundis, Flexor Pollucis Longus

Straight Punch

Straight Punch Stance

Shoulder Girdle
Left: Retraction (Isometric) Rhomboids
Right: Retraction (Isometric) Rhomboids

Shoulder Joint
Left: Neutral
Right: Neutral

Elbow Joint
Left: Flexion (Isometric) Biceps Brachii, Brachialis, Brachioradialis
Right: Flexion (Isometric) Biceps Brachii, Brachialis, Brachioradialis

Wrist Joint
Left: Neutral
Right: Neutral

Hand
Left: (Isometric) Flexor Digitorum Profundus, Flex. Dig. Superficialis, Flexor Pollucis Longus
Right: (Isometric) Flexor Digitorum Profundus, Flex. Dig. Superficialis, Flexor Pollucis Longus

Straight Punch Prep

Shoulder Girdle
Left: Retraction (Isometric) Rhomboids
Right: Elevation, Retraction (Isometric) Rhomboids, Upper fibers trapezius

Shoulder Joint
Left: Flexion (Concentric) Anterior Deltoid, Coracobrachialis, Biceps Brachii
Right: Flexion (Isometric) Anterior Deltoid, Coracobrachialis, Biceps Brachii

Elbow Joint
Left: Flexion (Isometric) Biceps Brachii, Brachialis, Brachioradialis
Right: Flexion (Isometric) Biceps Brachii, Brachialis, Brachioradialis

Wrist Joint
Left: Neutral
Right: Neutral

Hand
Left: (Isometric) Flexor Digitorum Profundis, Flexor Digitorum Superficialis, Flexor Pollucis Longus
Right: (Isometric) Flexor Digitorum Profundis, Flexor Digitorum Superficialis, Flexor Pollucis Longus

Straight Punch Movement

Shoulder Girdle
Left: Protraction (Concentric) Serratus Anterior, Pectoralis Minor
Right: Retraction (Isometric) Rhomboids

Shoulder Joint
Left: Flexion (Concentric) Anterior Deltoid, Coracobrachialis, Biceps Brachii
Right: Flexion (Isometric) Anterior Deltoid, Coracobrachialis, Biceps Brachii

Elbow Joint
Left: Extension (Concentric) Triceps Brachii, Anconceus
Pronation (Concentric) Prontator Teres
Right: Flexion (Isometric) Biceps Brachii, Brachioradialis, Brachialis

Wrsit Joint
Left: Pronation (Concentric) Prontator Quadratus
Right: Neutral (Isometric)

Hand
Left: Flexion (Isometric) Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Flexor Pollucis Longus
Right: Flexion (Isometric) Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Flexor Pollucis Longus

Straight Punch Follow Through

Shoulder Girdle
Left: Protraction (Eccentric) Serratus Anterior, Pectoralis Minor
Right: Retraction (Isometric) Rhomboids, Middle fibers of trapezius

Shoulder Joint
Left: Horizontal Adduction Anterior Deltoid, Pectoralis Major, Pectoralis minor
Right: Flexion (Isometric) Anterior Deltoid, Biceps Brachii, Coracobrachialis

Elbow
Left: Extension (Concentric) Triceps Brachii, Anconeus
Right: Flexion (Isometric) Biceps Brachii, Brachialis, Brachioradialis

Wrist
Left: Pronation (Concentric) Pronator Teres
Right: Neutral (Isometric)

Hand
Left: Flexion (Isometric) Flexor digitorum profundus, Flexor digitorum superficialis, Flexor pollicus longus
Right: Flexion (Isometric) Flexor digitorum profundus, Flexor digitorum superficialis, Flexor pollicus longus

Straight Punch Recovery

Recovery Phase:

Shoulder Girdle
Left: Retraction Rhomboids, middle and lower fibers of Trapezius ( Isometric)
Right: Protraction Serratus Anterior, Pectoralis Major/Minor (Isometric)

Shoulder
Left: Flexion - Anterior Deltoid, Biceps Brachii, Coracobrachialis (Isometric)
Right: Flexion - Anterior Deltoid, Biceps Brachii, Coracobrachialis (Isometric)

Elbow
Left: Flexion - Biceps Brachii, Brachialis, Brachioradialis (Isometric)
Right: Flexion - Biceps Brachii, Brachialis, Brachioradialis (Isometric)

Wrist
Left: Neutral
Right: Neutral

Hand
Left: Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)
Right:  Finger Flexion Flexor Digitorum Profundus, Flex. Dig. Superficialis, Palmaris Longus, Flexor Pollicus Longus (Isometric)