Krav Maga Palm Heel Strike
Quick Information
Category
Combat Sports
Difficulty
Beginner
Equipment
None, Focus Mitts, Kick Shield
Primary muscle group
Deltoids, Triceps Brachii, Obliques
Secondary muscle groups
Pectoralis Major, Forearm Extensors, Gluteals
Movement pattern
Close-Range Strike
Training goal
Skill Acquisition
Sport
Krav Maga, Self-Defence, Tactical, MMA
Overview
Purpose. Strike hard targets such as the jaw and nose with a durable contact surface that does not require wrapped hands.
How it fits the system. The primary self-defence hand strike of the krav maga material in the Combat Sports section. Related work in the library: Krav Maga Straight Punch and Krav Maga Hammer Fist.
Primary muscles
Deltoids, Triceps Brachii, Obliques
Secondary muscles
Pectoralis Major, Forearm Extensors, Gluteals
Movement pattern
Close-Range Strike
Equipment
None, Focus Mitts, Kick Shield
Difficulty
Beginner
How to Perform
- Open the hand and pull the fingers back so the heel of the palm leads.
- Drive the strike forward with hip rotation, keeping the wrist firmly extended.
- Aim for the jaw, nose or chin, following through rather than tapping.
- Recover the hand to guard and continue with the next strike.
Coaching Cues
- “Wrist locked back, heel of the hand leads.”
- “Fingers out of the way.”
- “Follow through, then keep going.”
Common Mistakes
- Striking with a floppy wrist, which transfers little force and risks injury.
- Striking with the fingers extended forward where they can be broken.
Progressions & Regressions
Progressions
Add it in combinations, then from unprepared positions, then under partner pressure.
Regressions
Practise on a focus mitt at low force while checking wrist position.
When to Use It
When to use
Self-defence technique blocks and stress-inoculation drills.
When not to use
Any joint injury that prevents controlled striking, and always with a competent partner and protective equipment.
Programming
3–5 sets of 10–20 repetitions per side, then 2–3 rounds under pressure with a partner.
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