Take a fighting stance with your fists up in guard. Raise one elbow to shoulder height and drive it horizontally across your body, pivoting through your hips and back foot so the strike carries your bodyweight - imagine connecting with the point of the elbow at chin height. Snap back to guard and strike with the other side. The elbow travels level, the hips supply the power, and the off hand never drops.

Works: shoulders, upper back, obliques, core

Breathing: Sharp exhale with every strike, inhale as you return to guard.

Common Mistakes: Striking with the arm alone and leaving the hips out of it, letting the elbow drop below shoulder height mid-strike, and leaning forward over the front foot instead of rotating.

Make Easier: Slow the strikes down and skip the pivot at first, focusing on the level arc of the elbow.

Make Harder: Add speed and full hip rotation behind every strike, or move on to Hooks or Uppercut.