9Round Fitness Blog


Kickboxing Basics : Kicking' It


Before you try your hand at a Tornado Kick, you'll need to master what are considered the basic kicks in kickboxing. We've given a short tutorial on each, below. But first, get familiar with the four basic parts of every properly executed kick:


The Chamber - This is the most important part of any kick. You must chamber the knee and point the knee where you want the kick to land.

The Extension - This is where the leg is extended while simultaneously engaging the hips to give the technique power. It is very important that the foot is fixed properly and

contact is made with the proper part of the foot.

The Recoil - After contact, the leg must be recoiled with control. This will keep you on balance and able to defend and attack again if needed.

The Plant - If all previous parts are executed properly, you will be able to put the leg down in any position.


The front kick in martial arts is a kick executed by lifting the knee straight forward, while keeping the foot and shin either hanging freely or pulled to the hip, and then straightening the leg in front of the practitioner and striking the target area. Ideally you would strike the opponent with the ball of the foot. It is desirable to retract the leg immediately after delivering the kick, to avoid the opponent trying to grapple the leg and (unless a combination is in process) to return to stable fighting stance. Front kicks are typically aimed at targets below the chest: stomach, thighs, knees or lower. Highly skilled martial artists are often capable of striking head-level targets with front kick. Front kick is fast to do and involves little body motion betraying the technique’s nature prior to actual execution. This makes a well-developed front kick an excellent asset in both offense and defense.



The side kick refers to a kick that is delivered sideways in relation to the body of the person kicking. There are two areas that are commonly used as impact points in sidekicks: the heel of the foot or the outer edge of the foot. The heel is more suited to hard targets such as the ribs, stomach, jaw, temple and chest. However, when executing a side kick with one’s heel, one should pull their toes back so that they only make contact with the heel and not with the whole foot. If a person hits with the arch or the ball of the foot, it may injure the foot or break the ankle. A standard sidekick is performed by first chambering the kicking leg diagonally across the body, then extending the leg in a linear fashion toward the target, while flexing the abdominals.



A round kick (also called roundhouse kick) is a kick in which the attacker swings his or her leg around in a semicircular motion, striking with the front of the leg or foot. This technique involves bringing up the knee, and then swiftly turning the hip over and snapping the leg outwards from the knee to deliver a strike with the instep, or shin. This type of kick is utilized in many different martial arts and is popular in both non-contact and full-contact martial arts competitions. The kick has many variations based on stance, leg movement, striking surface, and the height of the kick.