Take a fighting stance, one foot slightly ahead of the other, fists up in guard. Snap the back of your lead fist out in a fast horizontal arc, leading with the knuckles, arm extending toward your target - then pull it back to guard just as quickly. The power comes from the snap, not a push: strike out, whip back, and keep your other hand up protecting your chin throughout.

Works: shoulders, upper back, arms, core

Breathing: Sharp exhale with every strike, inhale as the fist returns to guard.

Common Mistakes: Winding the arm back before striking and telegraphing the move, snapping the elbow into a hard lockout at full extension, and letting the non-striking hand drop out of guard.

Make Easier: Slow the strike down and shorten the range until the movement feels natural, then add speed back gradually.

Make Harder: Add a small pivot through the hips behind each strike and pick up the pace, or move on to Hooks or Elbow Strikes.