CIWO MMA and Combat Training

MMA Striking

CHECKED IN. WORKED OUT. • CIWO

MMA Striking

Develop efficient striking mechanics for mixed martial arts with technique-focused instruction for punches, elbows, knees and combinations.

What You'll Learn

• Starting stance and guard

• Jab, cross, hook and uppercut mechanics

• Elbows and knees

• Combination building and controlled drilling

• Distance, timing and footwork

CIWO Technique Guide Format

Individual technique articles in this section will break movements down into starting position, step-by-step technique, coaching cues, common mistakes, beginner tips, safety notes and related techniques.

Back to MMA & Combat Training

Train Safely

Combat-sport techniques should be practiced in a controlled training environment. Work with a qualified coach or instructor, use appropriate protective equipment, control contact during drills, and tap early during submission practice.

FITNESS NEVER TAKES A VACATION.

CHECKED IN. WORKED OUT. • MMA & COMBAT TRAINING

Striking Techniques

Ground and pound step-by-step MMA striking guide showing full mount control and striking mechanics
MMA Striking

Ground and Pound: Step-by-Step MMA Striking Guide

Checked In. Worked Out. Editorial Team / September 16, 2026
Learn the fundamentals of MMA ground and pound, including full-mount control, base, posture, compact striking mechanics, common mistakes and safer training practices.
Six-step CIWO MMA instructional guide showing a human athlete performing a spinning backfist on a focus mitt
MMA Striking

How to Throw a Spinning Backfist: Step-by-Step MMA Guide

Checked In. Worked Out. Editorial Team / September 15, 2026
Learn the spinning backfist step by step, including stance, footwork, spotting the target, rotation, striking surface, recovery, setups, drills and important safety guidance.
Six-step CIWO guide with RIPP demonstrating how to throw a hook to the body
MMA Striking

How to Throw a Hook to the Body: Step-by-Step MMA Guide

Checked In. Worked Out. Editorial Team / September 13, 2026
Follow this step-by-step guide to throwing a compact hook to the body with proper stance, level change, hip rotation, target selection and defensive recovery.
Six-step CIWO MMA guide showing RIPP the Lion throwing a lead-hand body jab from an orthodox stance
MMA Striking

How to Throw a Body Jab: Step-by-Step MMA Technique

Checked In. Worked Out. Editorial Team / September 12, 2026
Learn how to throw a body jab with a controlled level change, proper lead-hand extension, rear-hand protection and a fast return to your fighting stance.
Six-step CIWO MMA guide showing RIPP the Lion throwing an overhand left from a southpaw stance
MMA Striking

How to Throw an Overhand Left: Step-by-Step MMA Technique

Checked In. Worked Out. Editorial Team / September 11, 2026
Learn how to throw a powerful overhand left from a southpaw stance using proper setup, rear-foot drive, hip rotation, a protected chin and a fast return to guard.
RIPP demonstrating the overhand right step by step for MMA striking
MMA Striking

Overhand Right: Step-by-Step MMA Striking Technique

Checked In. Worked Out. Editorial Team / September 10, 2026
Learn the overhand right with step-by-step MMA striking technique covering stance, rotation, punch trajectory, guard, recovery, common mistakes and beginner drills.
RIPP demonstrating the rear uppercut step by step for MMA striking
MMA Striking

Rear Uppercut: Step-by-Step MMA Striking Technique

Checked In. Worked Out. Editorial Team / September 7, 2026
Learn the rear uppercut with step-by-step MMA striking technique covering stance, level change, leg and hip drive, guard, recovery, common mistakes and beginner drills.
CIWO Lead Uppercut step-by-step MMA striking guide with RIPP demonstrating stance, level change, upward punch, guard and reset
MMA Striking

Lead Uppercut: Step-by-Step MMA Striking Technique

Checked In. Worked Out. Editorial Team / September 6, 2026
Learn the Lead Uppercut with step-by-step MMA striking instructions covering stance, level change, upward drive, guard, recovery, common mistakes and beginner drills.
CIWO Rear Hook step-by-step MMA striking guide with RIPP demonstrating stance, rotation, hook, guard and reset
MMA Striking

Rear Hook: Step-by-Step MMA Striking Technique

Checked In. Worked Out. Editorial Team / September 6, 2026
Learn the Rear Hook with step-by-step MMA striking instructions covering stance, rear-side rotation, hook path, guard, recovery, common mistakes and beginner drills.
CIWO Lead Hook step-by-step MMA striking guide with RIPP demonstrating stance, rotation, hook path, guard and reset
MMA Striking

Lead Hook: Step-by-Step MMA Striking Technique

Checked In. Worked Out. Editorial Team / September 5, 2026
Learn the Lead Hook with step-by-step MMA striking instructions covering stance, hip and shoulder rotation, punch path, guard recovery, coaching cues, common mistakes and beginner drills.
CIWO branded step-by-step infographic showing how to throw a jab for MMA striking
MMA Striking

How to Throw a Jab: Step-by-Step MMA Striking Technique

Checked In. Worked Out. Editorial Team / September 4, 2026
Learn how to throw a proper jab with step-by-step MMA striking instructions covering stance, extension, guard, recovery, coaching cues, common mistakes and beginner drills.

Technique Development and Drilling

MMA Striking should first be practiced slowly enough to maintain stance, balance, guard and a controlled return to position. Speed and power are useful only when the mechanics remain repeatable.

Beginner progression

Start with shadowboxing or a cooperative technical drill. Build accuracy before adding a heavy bag, pads or live resistance. Increase speed gradually and reset after every repetition rather than allowing fatigue to turn the drill into uncontrolled movement.

Defense after the strike

Do not treat the strike as finished at contact. Recover the hand or leg, restore the guard, regain stance and be prepared to move, defend or continue the combination. That recovery is part of the technique.

Common training errors

Typical problems include overcommitting the body, dropping the opposite hand, losing the stance, telegraphing the attack and chasing power before accuracy. Record short practice rounds when possible so you can review posture and recovery.

Safety

Use appropriate gloves, wraps, pads and supervision for contact work. Technical practice should be controlled; hard sparring is not required to learn mechanics and carries substantially more injury risk.

Continue with the CIWO MMA & Combat Training hub and MMA Striking library.

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