Heavy Bag Clinch Knee Drill

Purpose. Develop the pull-and-drive coordination of clinch knees, plus the specific conditioning that clinch work demands.

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How it fits the system. The solo clinch conditioning drill of the Muay Thai material in the Combat Sports section. Related work in the library: Muay Thai Clinch Knee and Muay Thai Clinch Neck Control.

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Primary muscles

Gluteals, Hip Flexors, Latissimus Dorsi

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Secondary muscles

Rectus Abdominis, Quadriceps, Forearm Flexors

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Movement pattern

Solo Skill Rehearsal

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Equipment

Heavy Bag

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Difficulty

Intermediate

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1. Grip the top of the heavy bag with both hands, elbows squeezed in, and break the bag towards you.
2. Drive alternating knees into the bag, pulling down with the arms on every strike.
3. Keep the hips under you and rise onto the ball of the support foot with each knee.
4. Continue for the full interval without releasing the grip.

• “Pull the bag onto the knee.”
• “Rise onto the support foot.”
• “Do not let go until the interval ends.”

• Kneeing without pulling, which halves the force and misses the point of the drill.
• Leaning back excessively so the knees travel upwards rather than through.