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