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Palm Strikes - What it Works
Focus: Upperbody
Type: Combat
Difficulty: level 1 of 5

Take a fighting stance with your hands up, open, palms facing forward. Drive one hand straight out at shoulder height, striking with the heel of the palm - fingers up, wrist firm, hips rotating a little behind it - then snap it back as the other palm fires out. It's a punch delivered with the base of the hand: same speed, same rotation, same snap back to guard.

Works: shoulders, chest, triceps, core

Breathing: Sharp exhale with every strike, inhale on the return.

Common Mistakes: Striking with a bent, soft wrist instead of a firm heel-of-palm, pushing the hand out slowly instead of snapping it, and squaring the hips to the target with no rotation.

Make Easier: Slow the strikes down and focus on the wrist staying firm through contact, adding speed only once the shape holds.

Make Harder: Drive the pace and rotation up, sinking into your stance with every strike, or mix with Punches (Jab + Cross) or Knife Hand Strikes.

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