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By Kru Hemanth Kumar Published on: Wed Mar 9, 2022
To warm up, you could do a few rounds of slow running, jumping jacks, skipping, and cycling. Follow this with a thorough stretch to unlock your mobility. This includes neck stretches and shoulder, wrist, hip, knee rotations. Not to mention hamstring, butterfly and quadriceps stretch, side sit-ups, wide leg squats, walking lunges, kicks, Hanuman Dand, and pigeon pose.
Seasoned Muay Thai fighter and 3-time bronze winner in the world championships, Kru Hemanth Kumar has also perfected Self-Defence techniques targeting vulnerable pressure points. He has spent three decades teaching and training in multiple styles of Muay Thai.
Warm up and stretching is fundamental to this fighting sport. It ensures your body is as immersed as your mind in the training, thereby guaranteeing faster progression. For this workout, Kru Hemanth has curated a set of exercises that he needs you to focus on.
It’s important to unlock your mobility before you begin any training session. A simple routine can help you go about it easily. Start with slow running in place followed by jumping jacks – ensuring your back and hands are straight, your hips over your heels and chin up. Move on to skipping to get your heart really pumping. If you don’t have a rope, just imagine there’s one and jump in place. Cycling is also a great way to warm up if you have an exercise bike handy.
Now that you’re pumped up, basic stretches are in order to unlock your mobility.
Start with a simple neck stretch, followed by shoulder rotation. The wrist though often ignored does require some focus, so move it up-down, left-right and clockwise-anticlockwise. Follow this through with hip rotation.
Lower back strength is important in any fighting sport and Muay Thai is no exception. Practise a four and five layer stretch, including common ones like the knee-to-chest, pelvic tilt, seated twist, and cat-cow pose.
Next engage in trunk twisting, followed by knee rotation, toe raises, and ankle stretch and rotation. Keeping one leg extended, bend the other and reach towards your ankle for a hamstring stretch. Continue with a butterfly stretch and quadriceps stretch. Remember to keep your back straight while doing these.
The frog position is a great way to stretch your lower back and quadriceps at the same time. Once you’re done, also do some side sit-ups for strengthening your hamstrings.
Wide leg squats are recommended for your inner thighs, as well as some walking lunges. Kicks are a perfect way to increase your lower body and core strength, while improving overall flexibility. Start with the partial high kick, add in some angle kicks, and wrap up with outer and inner kicks. Finally, do a few shoulder rotations, a couple of reps of Hanuman Dand, the pigeon pose, and the sit in seize.
These exercises might seem simple but it’s still important to practice to get your form and timing right. Read our next blog post to continue where we left off on the weapons of Muay Thai, starting with Elbows.
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