Issue 052

June 2009

Knees are one of the strongest weapon a fighter can utilise in MMA. They are normally used in the clinch, but long range and even flying knees are often seen in competition. 

Once the preserve of Muay Thai fighters, wrestlers found that knees were extremely effective when in the clinch, but in this piece we will take a look at long range knees that are set up with feints and strikes. 

The key to landing a good knee strike is making sure your opponent is unsure of what attack you are trying to land. A long range knee can often be disguised as a kick and land through or around a fighter’s defences. Good footwork and balance are crucial when attacking with knees, as you will be momentarily vulnerable to counter attacks. 

Keep good balance

If throwing the right knee, the same-side arm is the balance arm and the opposite arm is the cover arm, thrown across the chin to protect the jaw from the counter. 

Extend your hips

The toes should be pointed to allow the hip to extend. This will mean you reach as far as you can and create as much power in the knee as possible. 

Point your toes

A bent foot will inhibit the hip, the arrow shape is the ideal. 

Fake knee to left knee

Pete (left) and Tom square off. 

Pete steps forward, faking a right knee to close the distance.

Pete lands forward, now in a southpaw stance. 

Pete delivers a left knee to the liver, reaching across to Tom’s shoulder to maintain

balance and cover the punching angles for Tom’s counters. 

Inside leg kick to left knee

Pete and Tom square off. 

Pete kicks the inside leg. 

Pete switch-steps as he lands to bring himself closer to his target. 

Pete finishes with a left knee to the liver. 

Right kick – Right knee.

Pete and Tom square off. 

Pete throws the right body kick. 

Pete skips the leg back as he lands to spring off the floor and generate power. 

Pete finishes with a right knee to the body