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Self-Defense Workout: Knee Strike - Women's Fitness

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Lets take a look at a very effective strike for self-defense, or for sport fighting, and that is the knee. A knee is extremely effective, especially from a short range, obviously, for self-defense. A knee to the groin will stop your assailant in his tracks immediately. So, if Nicole will face me. She is in her fighting stance. Her hands are up, her left foot is in front. In this case, she is going to come and strike me with her right knee. So as she comes up with her right knee she is going to strike. Go, and boom. So, the knee does not just come up, but it comes out and up towards the target, thrusting toward the target. 

It is very important that you stay off your heel so you are really thrusting into your target with that knee. And again she comes up, and strike. The knee can hit anywhere. It can hit me in the abs, it can hit the groin, it can hit a little bit higher. You can do jump knees, you can do skip knees, several different sorts of knees. You can do a knee from the clinch, which means Nicole is going to reach out with one hand, grab the back of my neck here. She puts her other hand over that hand, keeping her elbows nice and tight, pulling me in, and from there throwing knees. One, two. Good. 

So you can use both knees alternating. You never want to come up too many times with the same knee because your assailant can actually catch your knee and maybe throw you to the ground. Knees can be very effective. You can even add something like a medicine ball, holding the medicine ball, coming up to throw the knees from there. Or do them advancing. So, Nicole, if you will take half a step back here. And moving forward with a couple of knees there, right and the left. So, the right knee comes up, and down, and left knee. Good. So, if you do that... Let me step back, do that moving down the mat, obviously a great workout for your lower body, your hips as well. Knees, very effective for self-defense and great for fitness.