Develop Rotational Strength for Striking
2-3 minute read
By Jason Lau
Striking power in combat sports comes from rotational force, not just upper-body strength. Whether it’s a punch, kick, or elbow strike, the ability to generate power efficiently starts with how well you rotate through your hips and torso. This rotation transfers energy from the ground up, connecting the lower and upper body in a coordinated chain. Without strong and explosive rotation, even technically sound strikes lose force. That’s why developing rotational strength isn’t just a bonus—it’s a requirement for fighters who want to hit harder and faster. This article breaks down how to train rotational strength effectively so your power shows up where it counts—in the ring or cage.
How Does The Core Contribute to Striking?
Intra-abdominal pressure (IAP) is the pressure within the abdominal cavity, created by the coordinated contraction of the diaphragm, abdominal muscles, and pelvic floor (similar to bracing your core when you take a body shot). IAP is used for maintaining core stability, force transfer in striking and supports efficient movement during physical activities like lifting, bending, or twisting.. As the body moves, IAP adjusts dynamically, increasing during heavy exertion for greater stability and decreasing when fluidity and flexibility are needed. This balance allows for both stability and exerting force in various sporting movements.
For more information regarding core stiffness in Combat Sports and Mcgill’s study conducted with multiple MMA champions and fighters, such as GSP, read my Instagram Post here.
Athletes should address all aspects of core training, including rotational, sagittal planes, as well as overcoming isometric exercises. Developing the key muscle groups to work together in generating and controlling twisting movements, while providing stability and power during rotational actions. The core should be developed like any other muscle group, with no areas left unaddressed. Here are a few areas to consider alongside the traditional resistance training for the core:
Why Rotational Strength Matters in Striking
Rotational strength does more than just increase knockout power—it supports nearly every aspect of striking performance. From generating force to staying balanced and avoiding injury, the ability to rotate with control and speed plays a central role in how well a fighter moves and delivers strikes. Here's how it impacts key areas of performance.
Punching and Kicking Power – The core is a muscle group that contributes to power production alongside the lower body.
Speed and Fluidity – Strong rotation allows for faster strikes and counters.
Balance and Stability – A stable core keeps fighters in position after throwing powerful strikes.
Injury Risk – Strengthening rotational muscles helps prevent strain on the spine and shoulders.
Effective rotation relies on more than just the abs. Several muscle groups work together to produce and transfer force during strikes. Understanding which muscles drive rotation can help guide your training and improve how power flows from the ground to your target. Here's a breakdown of the key muscles involved.
Obliques – Primary muscles for twisting and power transfer.
Transverse Abdominis – Stabilizes the core for efficient movement.
Glutes – Drive rotational force from the lower body.
Lats & Serratus Anterior – Help generate force in punches and blocks.
Rotational Exercises for Performance
The core should be developed like any other muscle group, with no areas left unaddressed. Here are a few areas to consider alongside the traditional resistance training for the core:
Explosive Power
Core Strength
Common Mistakes
Many fighters make mistakes when training for rotational power that limit their results. Overloading exercises, skipping lower-body involvement, or neglecting core stability can all reduce striking efficiency. Addressing these common issues leads to faster, more powerful, and better-controlled movement.
Using Too Much Weight – Slows down rotational speed and Rate of Force Development
Neglecting Lower-Body Involvement – Power starts from the legs; ignoring this limits force output.
Lack of Loaded Strength Work – Fighters need both power and control to strike efficiently.
Ending Notes
Rotational strength is essential for powerful, efficient striking. Targeted exercises improve speed, balance, and injury resistance. Fighters who train rotation properly hit harder and move better in the ring or cage.
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