Karate Reverse Punch (Gyaku-zuki)
Quick Information
Category
Combat Sports
Difficulty
Beginner
Equipment
None
Primary muscle group
Deltoids, Triceps Brachii, Obliques
Secondary muscle groups
Latissimus Dorsi, Gluteals, Quadriceps
Movement pattern
Linear Horizontal Push
Training goal
Skill Acquisition
Sport
Karate, Kickboxing, General Athletic Development
Overview
Purpose. Generate maximum punching force in a stable stance by rotating the hips into the punch.
How it fits the system. The primary scoring punch of the karate material in the Combat Sports section. Related work in the library: Karate Straight Punch and Karate Lunge Punch.
Primary muscles
Deltoids, Triceps Brachii, Obliques
Secondary muscles
Latissimus Dorsi, Gluteals, Quadriceps
Movement pattern
Linear Horizontal Push
Equipment
None
Difficulty
Beginner
How to Perform
- Adopt a front stance with the opposite leg forward from the punching hand.
- Rotate the hips forward, driving from the rear leg into the floor.
- Extend the rear fist straight to the target, finishing palm down as the hips complete their rotation.
- Withdraw the lead hand to the hip at the same tempo, then reset.
Coaching Cues
- “The hip arrives before the fist.”
- “Press the back foot into the floor.”
- “Finish with the hips square and the punch fully extended.”
Common Mistakes
- Punching with the arm before the hips rotate, which halves the force.
- Lifting the rear heel, which breaks the connection with the floor.
Progressions & Regressions
Progressions
Add it while stepping forward, then in combination with a jab, then in partner kumite.
Regressions
Practise the hip rotation with the arms folded, then add the punch.
When to Use It
When to use
Kihon practice, line drills and kumite preparation.
When not to use
Wrist, elbow or shoulder injury.
Programming
3–5 sets of 10–20 repetitions per side with full extension and full retraction.
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