Intro: Much like bridging, kicking is a general practice, that is difficult to classify as a specific exercise, though there are advantages to understanding it as an isolated movement type. It can include static or dynamic movements through all possible movement ranges of the hips and develop multiple physical capacities at once. Consequently, it is a feature of nearly all martial arts as a conditioning method, independently of whether it is actually recommended by a given art for self defense application. This owes to the generality of the results attainable through kicking practice, which can benefit the performance of nearly any physical endeavor performed while standing.
The movement ranges possible are among the widest of all exercises. The kicking leg can be held straight or bent, low to the ground or extended above the head, and to the front, side and back of the body. The side kick with the leg held level with the hips is the intermediate range of all kicking, and front and back kicks with the feet held above head level occupy the extreme movement ranges of the hips.
Muscles Worked: Kicking develops different muscles depending on what each leg is doing. The leg held aloft provides resistance to the hip flexors in front kicks, the gluteus medius and hip flexors in the side kick, and the gluteus maximus and medius in the back kick. Kicks such as the roundhouse, crescent, hook, and wheel kicks work all hip muscles to a greater or lesser degree. The supporting leg develops the gluteus maximus and medius, the hamstrings, and quads, as well as the entire midsection. The upper back and shoulders also play a stabilizing role if the arms are kept up continually to protect the head, as all kicks should be performed. Kicking is also one of the only ways to develop the outer frame of the lower body while standing. Most lower body exercises (squatting, deadlifting) develop the inner frame of the lower body, which includes the hamstrings, gluteus maximus, and quadriceps which push the leg down. However, these movements, even when performed with very heavy resistance, do not adequately develop strength in the outer frame of the lower body (gluteus medius and hip flexors), or build strength for pulling the leg up, and strength imbalances may develop as a result. Chambering a kick works the opposite range of motion and muscle groups as a full range of motion squat, and is therefore equally necessary to functional movement of the lower body, though it is rarely trained in weight rooms or even yoga studios.
Why Practice Kicks?
Muscle Balance and Maintenance: Regular kicking practice develops thickness in the glutes and hamstrings as well as the lesser used hip flexors, gluteus medius, and obliques, with different development depending on the kicks practiced. It is best practice to train a variety of kicks, but if one only kicks for the muscular benefits, all those benefits can be extracted from holding a high side kick for at least 2 minutes per leg, per week, though this will not benefit martial practice or flexibility as well as incorporating kicks of all types.
Endurance: Practicing kicks for high repetitions can be used as a replacement for running that is more applicable to close quarters combat. Kicking can also be safely sustained long past the point of physical fatigue with minimal joint impact. The author once executed 12,430 front rising kicks nonstop over a period of 8.5 hours followed by technique testing as part of a 3rd degree brown belt test without injury. This sort of practice, unlike running, does not atrophy muscle. To the contrary, periodic endurance kicking for many hours can build muscle throughout the upper and lower body.
Flexibility and Mobility: For the lower body, few practices can build and maintain proper range of motion in the hips like kicking. To reap full flexibility benefits requires kicking at head level, with a variety of kicks. Unlike static stretching, kicking also develops the ability to transfer force through uncommonly extreme ranges of motion. Frequent practice at these extreme ranges can completely replace static stretching with better potential for injury prevention and prehabilitation.
Strength: Kicking builds a great deal of single limb strength and stability in both legs. Any motion requiring single leg support or lifting the leg against resistance improves through kicking practice, such as running, balancing, shifting weight, and even high jumping.
Balance: Kicking is one of the best, most specific ways to develop skill at balancing on the legs. At first glance, this ability may not seem directly related to self defense, but the author can personally recount how kicking balance saved him a fall down icy stone stairs at least 2 times. Furthermore, the author cannot recall any falls on icy surfaces since beginning kicking practice several years ago. This benefit alone merits regular kicking practice for any and all who wish to avoid falling. The benefits of proper balance to sports is another obvious application of kicking practice.
Technique Specific Martial Practice: Kicking, when performed with proper technique, can potentially deliver more force to an opponent than any other strike. Thus, mastering the technique of kicking and applying it to sparring can develop great martial capacity, even when unarmed. Proper kicks can shatter bone, damage internal organs, and even crush skulls, but getting them this powerful requires years of specific technical practice. Kicking as a martial technique also demands proper timing. Despite being the most potentially powerful strikes, kicks are also among the slowest and easiest to evade by an alert opponent. Thus, they should be practiced alongside faster hand strikes, such that hand strikes create openings for more powerful kicks.
Likely Results of Kicking Practice
Kicking develops a well rounded physique, due to the various muscular and metabolic demands imposed by the activity. As such, kicking practice is one of the most efficient training investments possible. No other activity can condition all muscle groups and develop as many capacities simultaneously. Bruce Lee, who need not be pictured here, is a prime example of a physique forged through kicking. The author recommends kicking practice for literally all ambulatory people as an excellent all around exercise.
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