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Fighting Off Your Back (instructional video included)



There is nothing worse than lying on your back in a fight. That's because you cannot use your hips to generate power for your strikes, like you would do when standing. Luckily, you can perform hammer fists from this position with relative ease. Hammer fisting off your back allows you to generate enough power to slow or stop an assailants attack.


How to perform the Hammer Fist from lying on your back (two methods)

Method 1:

  1. Lie on your back with your feet on the floor (knees up). If your legs are on the outside of the assailants, raise them up and press them into his/her sides (see pic above).

  2. Roll straight up, like a crunch, and punch outwards to deliver alternating hammer fists to the assailant.

  3. Use your upward crunching momentum when striking.

  4. Return back to the ground, then repeat.

  5. Practice the drill in the air (on an imaginary opponent), heavy bag, padded object, or partner if you have one.

Method 2:

  1. Lie on your back with your feet on the floor (knees up). If your legs are on the outside of the assailants, raise them up and press them into his/her sides (see pic above).

  2. Roll up partially to your side, like a side crunch, and deliver hammer fists diagonally to the assailant.

  3. Use your side crunching momentum when striking.

  4. Return back to the ground, then repeat by crunching up onto your other side and striking.

  5. Practice the drill in the air (an imaginary opponent), heavy bag, padded object, or partner if you have one.


*NOTE: Strike as much as you need to until you can escape from the bottom.


Below is a quick tutorial of how to perform the Hammer Fist off your back. As always if you have any questions, feel free to contact me.


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Lawrence Castanon,

Author, The Short Fight




Hammer fists from lying on your back






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