Move of the week: elbow moves, week 6

George Lusadan, a former professional Thai boxing fighter from the Philippines and currently based at MMA Fitness in Tecom, demonstrates the sixth exercise in our eight-part weekly series of boxing workouts. Do this move alone, incorporate it into your own fitness routine or watch this space over the next two weeks to create a comprehensive regimen. Go to www.thenational.ae/moveoftheweek, where we collect the workouts and post video demonstrations.

1 Forward elbow

Start at fighting position, with the right hand guarding your chin, which should be kept in. Your weight should be centred. Strike with the left arm and block with the right at same time. The palm used for defence should be facing the opponent and kept at forehead level so you maintain a clear view of your opponent. Bring elbow up to face level for blocking and attack. Step forward and twist body slightly. Leg should be brought forward with attacking arm.

2 Side elbow

Start at the fighting position, then step to the side and backwards instead of forward.

3 Backwards elbow

Start at the fighting position, then step back with right foot and strike with left elbow. Blocking should be with right hand.

Benefits

Works the forearms and the lats.

Tips

Make sure to block properly. Maintaining fighting position is very important.