3 Point Punch

3 Point Punch Instructions

Mimics a powerful punch sequence in three directions: above, in front, and low, just like you’re in a fight.

Start Position:
Get into a strong, boxer-like stance. Feet staggered, knees slightly bent, ready to move. Hold the mace vertically with one hand close to the mace head, positioned in front of your chest.

Engage Your Core:
Brace your core like you’re about to take a punch. Keep your spine neutral and shoulders relaxed, not shrugged. This helps protect your posture and keeps the movement clean.

1. Overhead Press (High Punch):
Press the mace upward above your head, keeping it vertical. Imagine you’re striking an opponent coming at you from above.

2. Front Press (Mid Punch):
From the top position, transition into a straight forward press. Push the mace out in front of your chest, picture a punch landing square on an opponent’s guard.

3. Downward Press (Low Punch):
Next, press the mace down at an angle toward the ground, like you’re striking someone below you or on the floor. Stay strong and intentional in this motion.

Return to Start:
Bring the mace back in toward your chest, staying in your stance. That’s one rep. Get ready to go again.

Reps & Sets:
Do all reps on one side, then switch sides. Start with 6–10 reps per side, depending on your program or flow.

Muscles Worked:

• Core (abs and obliques)

• Shoulders

• Chest

• Triceps

• Upper back

• Grip & forearms

Coach Note:
This movement isn’t just strength-building, it also develops coordination, flow, and striking awareness. Great for fighters or anyone wanting to feel more powerful in their body.