Uploaded May 2019 | Updated September 2026, 3 weeks ago

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This MMA workout / drill is a fantastic way of improving your strength, stamina, striking and technique in the clinch. Pick up a standard heavy bag and clinch it up into a bodylock, move around and strike as best you can while not letting the punchbag touch the floor. Periodically spin the bag through either 180 or 360 degrees to put additional strain and fatigue through the arms and shoulders.

You can run this as 2 minute or 3 minute rounds and build up the amount of rounds that you complete, or you can run it Tabata style where you strike for 20 seconds and then spin the bag on the 10 second rest period.

Give this drill a try and let us know who you get on in the comments.


#MMA #UFC #mixedmartialarts #workout #mmadrill

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