Muay Thai Downward Elbow
Quick Information
Category
Combat Sports
Difficulty
Advanced
Equipment
Hand Wraps, Boxing Gloves, Heavy Bag
Primary muscle group
Gluteals, Adductors, Obliques
Secondary muscle groups
Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius
Movement pattern
Vertical Elbow Strike
Training goal
Skill Acquisition
Sport
Muay Thai, Kickboxing, MMA
Overview
Purpose. Attack downwards through a high guard at very close range, particularly from a clinch position.
How it fits the system. The vertical elbow variation of the Muay Thai material in the Combat Sports section. Related work in the library: Muay Thai Horizontal Elbow and Muay Thai Clinch Neck Control.
Primary muscles
Gluteals, Adductors, Obliques
Secondary muscles
Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius
Movement pattern
Vertical Elbow Strike
Equipment
Hand Wraps, Boxing Gloves, Heavy Bag
Difficulty
Advanced
How to Perform
- Establish a close position, ideally with one hand controlling the opponent.
- Raise the striking elbow high above the target.
- Drop the elbow point downwards using bodyweight and a slight dip of the same-side hip.
- Recover the arm and re-establish control or exit.
Coaching Cues
- “Drop your weight with the elbow.”
- “Elbow travels down, not forward.”
- “Keep the other hand controlling.”
Common Mistakes
- Throwing it from too far away, where the arm is fully extended and the point cannot land.
- Standing tall so only the arm supplies force.
Progressions & Regressions
Progressions
Add it from a clinch, then in combination with knees, then off a level change.
Regressions
Practise the mechanics slowly on a bag at chest height.
When to Use It
When to use
Technical rounds, pad rounds and bag rounds in a Muay Thai session.
When not to use
Shin, hip or groin injury, or unresolved lower-limb pain.
Programming
3–5 rounds of 3 minutes, 10–20 repetitions per side per round.
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