How to do knee strikes in Les Mills BodyCombat

Les Mills BodyCombat is a high-energy workout that combines various martial arts disciplines. One of the most effective moves in BodyCombat is the knee strike, which targets the lower body and engages the core muscles. Knee strikes are powerful and dynamic, making them a great addition to any fitness routine. In this blog post, we will discuss how to do knee strikes in Les Mills BodyCombat, proper technique, common mistakes to avoid, and the benefits of incorporating knee strikes into your routine

Proper Technique for Knee Strikes

To execute a proper knee strike, you need to start by holding the target properly. Hold the target at chest height with both hands, keeping your elbows close to your body. The target should be centered, and you should stand with your feet shoulder-width apart.

Next, execute the knee strike by lifting your knee towards the target. The movement should be explosive and quick, with your hips rotating forward to generate power. Aim to strike the target with the top of your knee, just above your kneecap. Remember to keep your core engaged throughout the motion to maintain balance and stability.

Speed and fluidity are essential when it comes to knee strikes. Practice the Knee Smash 1 session to improve your technique and get comfortable with the movement. This session focuses on knee strikes and other lower body moves, allowing you to fine-tune your technique and improve your overall performance.

Common Mistakes to Avoid

One of the most common mistakes people make when attempting knee strikes is not getting the timing right. Make sure you strike the target at the proper moment, as mistiming can lead to a loss of power and balance. Another common mistake is not rotating your hips enough, which can result in a weaker strike. Be sure to twist your hips as much as possible to generate maximum force.

To avoid these mistakes, adjust the target placement and slow down to focus on form. Practice makes perfect, so keep at it until you get the timing and technique down pat.

Benefits of Knee Strikes in BodyCombat

Knee strikes are a great way to engage your lower body and core muscles, making them an effective addition to any fitness routine. They target the quadriceps, hamstrings, glutes, and core, helping to improve overall strength and flexibility. Additionally, knee strikes can be useful in self-defense situations, as they can inflict significant damage on an attacker.

In conclusion, knee strikes are a powerful and effective move in Les Mills BodyCombat. It is essential to execute the proper technique to get the most out of this move and avoid common mistakes. Incorporating knee strikes into your routine can help improve overall fitness and provide practical applications for self-defense. With practice and dedication, you can master the knee strike and take your BodyCombat performance to the next level.