Fifth Side Kick Analysis

Now this is a good side kick to analyze for several reasons.

1. Because there is no shirt and you can see the flexion and lateral flexion of the spine.
2. You can also see the position of the hips more or less.


Let's talk about the supporting leg first.

As you know, the height of the kick depends on the supporting leg.

Without moving the pelvis, there is no way that somebody can kick high.

So, if you look at the lateral tilt of the pelvis, you will see that it is tilted pretty well.

Yet the right hip is not directly above the left hip.

In other words, if you look at the line in the middle of the pelvis, you will see that the line is not horizontal.
Tilting the pelvis more will allow the kicking leg to come up higher. So, here the kicker is positioned properly to elevate the leg higher.
There is a complete turnout on the supporting leg. Which means that there is not going to be a restriction in the hip joint.
And the primary muscles getting in the way here are:
Adductor Magnus (ischial fibers):
Adductor Longus:
It is possible that other adductors are also getting in the way here but usually that is not the case.
Just a small tilt in the pelvis will make a large difference in the height of the kick.
Now, you can see the supporting leg a slightly bent. Sometimes, kickers are trained to kick with a bent leg and that might be the case here.
Also, if the leg is bent, that means that the hamstrings don’t have enough flexibility for the leg to be straight. And if that is the case then we know that medial hamstrings are the primary restrictor here.
Why the medial hanstrings and not the lateral one the main restrictor here? Lateral Hamstring being Biceps Femoris:
Because in a turnout position, the lateral hamstring is shortened and the medial hamstrings are lengthened. And thus, having being lengthened, more strain is put on it.

Kicking Leg:

Let’s talk about the kicking leg.
So, if you draw a line right between the pelvis and you draw a line along the leg, you will see that this is a 45° abduction in the kicking leg.
Normal range of motion is 45°
Some people have it a little bit less, some people have it a little bit more. If it is 45° indeed then you know that the kicking leg can not do anything else. The height will primarily now from the supporting leg.


Let’s take a look at the trunk.
It is interesting because you can see the body, there is no shirt. You can see the flexion of the trunk. This is pretty good lateral flexion. Although, it can definitely be more.
Based on the picture, you can see that more lateral flexion takes place at the thoracic spine then the lumbar spine.
Whether that is a strength or flexibility issue, it has to be tested in person. Because this kicker might have enough flexibility in the lumbar spine or in the lower back to flex side ways but not enough strength in the muscles that keep that position.

The Spinal Extensors:

Quadratus Lumborum:
The Obliques:
The Abdominals:
All on the kicking side.
Like I said in the previous four analysis, this is a short range contraction. Not easy to learn how to contract the muscles in their short ranges.
The other muscle that assist in lateral flexion is:
Latissimus Dorsi:
What I find interesting with this kicker is that his arm is behind the leg.
A lot of kickers will wither try to keep their guard and flex the elbow so that their hand is by their face.
While many are taught to bring the arm up.
So, it is pointing in the same direction as the kicking foot.
If you look at the Lats, you will see that they are activated, they are contracting.
Extending the arm straight allows the Lats to pull the body a little bit more to the side.
If the arm is not extended straight, it’s a little bit harder to do. Bringing the arm higher will allow the Lats to pull better. In other words, if the hand is pointing in the direction of the kick which is the same direction as the foot, which means t the arm would be higher, this will allow the Lats to pull more. Because in this position, there is insuffiency, they are little but too short to pull.
However, longer arm extended like that provides a little bit more of a counter balance.


1.- My biggest suggestion here would be to use ZST (Zaichik’s Stretching Technique) for the supporting hamstring.
2.- Use Extended Length Conditioning Exercises for the supporting hamstring.
3.- To check the flexibility of the trunk in lateral flexion. If the flexibility is not there to work on it and if the flexibility is there to start developing more short range strength in the right side of the trunk.


Another quick thing I wanted to point out is the chamber.
If you look at the position of the chamber you will see that there is a turnout at the chamber.
In other words, when the kicking leg comes up and pulled in before the kick, there is a turnout.
I perform my kick the same way as well as many other people.
But there are people who lift the leg up vertically as if they are about to perform a front kick. These are just stylistic differences and people do it the way they were taught or the way it is more comfortable for them.


On the street or in the ring, it can stop the opponent cold. How come it’s only rarely used to it’s full effectiveness. A large part of the equation to utilize the kick fully, is found in the set up. The more powerful the kick (or punch), the more shifting of mass is needed.

This means longer trajectory. For this reason, it is easier to detect. Thus making it less effective. Very few fighters can keep scoring with a side kick outright. Just like very few fighters can keep throwing a straight right and landing each time.Power shots require a set up.

This combo includes the following programs:
Side Kick Height Development
Technical Kicking Leg Development
Trunk Flexibility and Strength Development
Side Kick Power Development
Side Kick Speed Development
Side Kick Precision & Accuracy
Flying Side Kick

These programs were designed by Paul Zaichik, martial arts and kinesiology expert, founder of ElasticSteel in 2005.

Paul Zaichik and his team have been perfecting martial arts training since then, and here we bring you all this distilled knowledge to make you and unstoppable kicking machine.

Side Kick Height Development

Kicking height of the side line kicks, depends on the flexibility of the supporting leg or standing leg. In order to throw a high kick, the kicking side of the pelvis must tilt up. If the pelvic does not tilt, the kicking hip abduct no more than 45 degrees.

Side Kick: Technical Kicking Leg Development

Ideally developing the kicking leg should take place even before a single kick is thrown. However that’s not possible for most people. Everyone who lands on this page, has already thrown kicks.

Side Kick and Side Line Kicks: Trunk Flexibility and Strength Development for Optimum Kicks Development

If your torso is strong and flexible the kick is hard to see when it’s coming. If the trunk is stiff and weak, it will drop before the kick is initiated. It can be seen a mile away.

Thus is takes less effort to throw a kick when the torso does not have to make a trip to the corner store and back every time the leg comes up. Yes, it’s that important and that’s why we made a program for it.

Side Kick Power Development

Side Kick have been developed for power. It’s advantage is full mass acceleration, in direct like with the impact. Joint effort of the strongest muscle groups in the body. No weak link to give or buckle upon impact. All these factors compound a biomechanically advantageous “go to” weapon, when raw power is called for.

With power comes responsibility. I am not talking about “driving the person you kicked to the hospital” type responsibility. But responsibility to your own self. To your own body. The impact of the kick is severe and stress on joints accumulates over time. In order to strive under that stress the body must be properly conditioned to handle that impact.

Side Kick: Speed Development

Why “safe progression”? When it comes to speed training chances of injuries is very high. This does not apply only to side kick of course. Slowing the kick down is the moment when injuries happen. Every fast kick needs to be decelerated. (you are not throwing a rock or a ball, but your foot) So you need to pull the kick back. The faster you kick, the harder you need to pull it back. In case of the side kick the hip flexors and adductors do most of that “pulling back”.

Side Kick: Precision and Accuracy

Side kick is the kick known for it’s power. Side kick is also the least accurate kick of all kicks. Muscles used in the kick are large and powerful. Regulation of these muscles is called gross motor control. The opposite of GMC is fine motor control. The example of FMC is writing with a pen. Fine motor control is what is needed for accuracy. The two types of control rarely naturally co-exist. They are brought together through specialized training.

Flying Side Kick

This program shows a safe flying side kick progression and develops the height of the kick. The capacity to jump high while performing this kick is found in a proper takeoff. However, to do the kick safely multiple times, the landing is of greatest importance.
How high is their upper body during side line kicks?
Ok, enough said. In this program we focus on the flexibility and strength training of the torso. It’s not a six pack program... (however it will greatly develop the core), but body builder looking abs is not its primary purpose. The purpose is to improve every aspect of the Side Kick, Roundhouse Kick and Hook Kick.

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Please note: that these are not downloadable programs, nor are these programs available in DVD format. All our programs are Pre Recorded Online On Demand Video Strength & Flexibility Training Programs. Once you place your order, you will receive an email containing your login information on how to login to your very own online library which will contain all the programs that you purchase from us. This is an online library, which you can access any time that you wish from any device, phone, computer, ipad. There is no time limit for you to view your programs, you get to keep them in your library indefinitely, and access them any time, anywhere, and for as long as you want to!


Adductors Strength & Flexibility
This program contains: 

Adductors are four muscles whose primary role is hip adduction. Adduction is pulling the limb toward the mid-line of the body.

Additionally some texts list Pectineus as an adductor. There are a number of other muscles that also adduct the leg. Most of those muscles are external rotators of the hip. Since most applications of abduction have a superimposed lateral rotation, additional adductors do not restrict abduction or horizontal abduction. The exception are medial hamstrings, which are internal rotators of the hip.
All Kick Master Combo
This Package includes:

Side Kick Training (7 programs)
1- Technical Kicking Leg Development
2- Trunk Flexibility and Strength for Optimum Kicking
3- Supporting Leg Training For Kicking Height
4- Precision and Accuracy
5- Speed Development
6- Power Development
7- Neutralizing Opponents Defense and Guard Penetration Set Ups
Roundhouse and Hook Kicks Training (4 programs)
1- Roundhouse Kick: Technical Kicking Leg Development
2- Roundhouse Kick: Speed Development
3- Roundhouse Kick: Power Development
4- Hook Kick: Power Development
Front Kick Training (5 programs)
1- Front Kick and Front Line Kicks: Technical Kicking Leg Development
2- Front Kick: Speed Development
3- Push Front Kick: Power Development
4- Axe Kick: Power Development
5- Ball of the Foot: Point of Impact
Advance Kick Training (4 programs)
1- Twist Kick Technical Kicking Leg Development
2- Flying Side Kick: Technique and Jumping Height Development
3- Scorpion Kick: Perfect form Development
4- Flying Split Scissors Kick, Two Direction Kick
Kick Retention Training
A specific video focusing on functional kick training.
Three Classic ElasticSteel Functional Strength And Conditioning Books
1- The Gravity Advantage
2- The Gravity Advantage Max
3- The Power of One
Two Extra Programs for Hand Conditioning
1- Fist Point of Impact: Wrist, Knuckles and Forearm Development
2- Palm Strike Strength and Flexibility Training
Complete Shoulder Flexion
This program contains: 

Being able to stretch the shoulder abductors and extensors, as well as scapula inferior rotators allows the arm to come up to at least vertical line. In many cases more than 180 degree is needed, in throwing sports for example, such as javelin, football and baseball. Same applied to serves in volleyball and rocket sports.

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