• Martial Arts Mobility Movement – Knife Hand Exercise
    • Rating 12345

    Level of challenge:

    • Medium


    • Encourages better posture (standing in horse stance with fists high and back on rib cage)
    • Mobilizes the whole spine – low back, thoracic joints, &  neck areas
    • Helps with shoulder mobility
    • Builds stability in trunk, hips, legs, & feet
    • Works on whole body coordination
    • Helps you feel like a bad-ass


    • Stand with feet slightly wider than shoulder width
    • Imagine that you’re riding a horse and you don’t want to fall off
      • The muscles on the inside of your thighs (adductors) should contract
      • Your feet should feel like their firmly planted onto the ground
    • Place fists as far back and as high on the sides of your rib cage
    • Knife hand – squeeze straight fingers and thumb together while simultaneously bending the last joints of your fingers


    • While in horse stance, reach your left fist in front of you and reach your right knife hand behind you elevated about 30 degrees
    • As best as you can, try to align your arms in a straight line
    • As you throw your knife hand forward towards the same level of your neck
    • While doing so, pull your left fist back towards the side of your ribs (back and high)
    • Repeat on other side.

    Recommended use:

    • Perform at least 10 slow throws on each side
    • Then do 5 faster throws on each side

Your thoughts?

Angelo on the Ultimate Cliff Hanger

Surprised myself and my teammates by completing the ultimate cliff hanger obstacle for the very first time (twice)!