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How can I improve elbow speed in combat?

Perform stable strength exercises followed immediately by explosive movements for the same muscle group. For example, because the chest and front deltoid are responsible for the downward movement of the elbow during a strike, perform a dumbbell chest press followed immediately by an explosive plyometric pushup (hands come off the ground). Next, because the muscles of the shoulder are responsible for initiating the elevation of the arm at the onset of the elbow strike, perform a standing barbell shoulder press, followed immediately by elbow striking on a heavy bag.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.