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Backfists

Exercise preview

Backfists

Beginner10 repsNo jumping

Muscles worked

ShouldersMid backAbs

You need

No equipment

How to do it

  1. Take a fighting stance, one foot slightly ahead of the other, fists up in guard.
  2. 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.
  3. The power comes from the snap, not a push: strike out, whip back, and keep your other hand up protecting your chin throughout.

Exercise from Darebee, used under licence.