Spin Hook Kick

Muscles worked

Setup

1. Start in a standard fighting stance with your lead foot forward and hands up guarding your face.
2. Position your feet shoulder-width apart with your weight evenly distributed on the balls of your feet.
3. Pivot your lead foot 45 to 90 degrees outward to prep the hips for rotation.

How to do it

1. Rotate your torso and head rapidly, looking over your rear shoulder to 'spot' your target before the leg leaves the ground.
2. Drive your rear knee up and across your body while pivoting on the ball of your standing foot.
3. Extend your kicking leg in a whipping horizontal arc, striking the target with your heel while exhaling sharply.
4. Snap the leg back into a chambered position immediately after impact and land back in your original fighting stance.

Form checklist

• Keep your eyes locked on the target throughout the rotation to maintain balance.
• Ensure the kicking leg travels on a horizontal plane rather than an upward diagonal.
• Keep your standing leg slightly bent to absorb force and maintain a stable base.
• Maintain a tight core to control the centrifugal force generated by the spin.

Pro tips

• The power comes from the 'whip' of the hips and the speed of the head turn, not just the leg muscles.
• Point the toes of your standing foot completely away from the target during the strike to allow for full hip opening.
• Focus on 'chambering' the knee high to ensure the kick clears the target's guard.

Make it harder

• Perform a Jump Spin Hook Kick by launching off the lead leg simultaneously with the rotation.
• Execute the kick against a heavy bag to develop impact power and shin/heel conditioning.

Frequently asked

What muscles does the spin hook kick work?

The spin hook kick primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the spin hook kick?

The spin hook kick requires no equipment — just your body weight.

Is the spin hook kick good for beginners?

The spin hook kick is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps