Why Elbows are So Effective In MMA & How To Throw Them!
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Standard Rising Elbow·Stephen Wonderboy Thompson·Added by Admin
Elbows are so effective in MMA not only because of the power they can generate but also because of their slicing abiliti…
Standard Rising Elbow
Genusスタンダード上げ肘(Sutandādo Age Hiji)
HybridTranslation: standard rising elbow
Overview
The Standard Rising Elbow is the fundamental upward elbow strike where the fighter drops the elbow to hip or waist level and then explosively drives it upward into the opponent's chin or jaw. [1] The arm remains bent at a tight angle, and the force is generated primarily by hip extension and leg drive pushing the body upward while the shoulder guides the elbow to the target. [1],[2] The standard rising elbow is most effective in the clinch or at very close punching range, particularly when the opponent's posture is upright and the chin is exposed. [2],[3]
History & Origin
Effectiveness
The standard rising elbow. [1]
Lineage
From Muay Thai. [1]
Competition Record
Used in MMA. [1]
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Biomechanical Mechanism
Primary Action — Ballistic extension of the arm — kinetic chain transfers force from the ground through the hips to the fist
Joints Involved — Shoulder (flexion/rotation), elbow (rapid extension), wrist (stabilised on impact), hips (rotation)
Force Vector — Linear (jab, cross) or circular (hook, overhand) depending on the punch type
Kinetic Chain — Ground reaction force → hip rotation → torso rotation → shoulder extension → fist impact — each link amplifies velocity
Position & Entry
From fighting stance — Establish guard, generate force through hip rotation and weight transfer, extend the striking arm to the target
As combination (after setup) — Follow a jab or feint with the punch to exploit the opening created
As counter — Time the punch to land as the opponent commits to their own attack
Variants
Horizontal elbow — swinging the elbow horizontally at head level
Uppercut elbow — rising elbow from below targeting the chin
Downward elbow — chopping the elbow straight down (Muay Thai sok tat)
Spinning elbow — full rotation before driving the elbow into the target
Videos
1 video
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Ratings
Risk of injury to the person this technique is applied to
7
Very High7/10
Rising elbow; targets chin from below
Skill level needed to execute this technique reliably
Intermediate
Whether this technique is allowed under major competition rule sets
Illegal
WBC/Boxing — All elbow strikes prohibited in boxing {src— WBC Rules of Boxing}
— WKF — Elbow strikes not a legal technique in sport karate
WKF Competition Rules 2024PDFKyokushin — Elbow strikes prohibited {src— IKO Kyokushin Tournament Rules}
— WT — Prohibited
WT Competition Rules 2024PDF— ITF — Prohibited
ITF Competition RulesPDF— WAKO — Prohibited in all kickboxing formats
WAKO Competition RulesPDFK-1/GLORY — Prohibited — key difference from Muay Thai {src— K-1/GLORY Kickboxing Rules}
Legal
— Unified MMA — Legal — all elbow strikes permitted
Unified Rules of MMA, August 2025PDF— art of eight limbs
IFMA Muay Thai RulesPDFTraining Notes
✓From clinch or close range, drop the striking-side shoulder slightly to load the upward drive
✓Explode upward from the legs while driving the elbow point vertically from hip level to chin level
✓The fist stays pressed to the shoulder throughout, maintaining the 90-degree arm angle
✓Contact the opponent's chin from below with the tip of the elbow
✓The non-striking hand controls the opponent's head or body to hold them in the strike's path
✓The rising elbow is effective after horizontal elbows: the opponent adjusts their guard for lateral strikes, and the vertical elbow goes underneath
✓Practise on Thai pads held at chin height, focusing on the dip-and-drive motion
Common Mistakes
!Not loading the dip before driving upward — without the depth change, the elbow has no explosive pop
!Lifting the arm without hip and leg engagement
!Hitting the opponent's chest guard instead of targeting under the chin
!Over-extending upward and losing base
!Not controlling the opponent's posture — they raise their head out of range
!Telegraphing with an obvious shoulder dip before the strike
!Attempting from outside clinch range where the elbow cannot reach the chin
Related Techniques
Counter Techniques
Setup Chain
1Close Distance — enter elbow range through clinch work or after slipping a punch
2Hip Rotation — generate power through the core by rotating the hips
3Strike with Elbow Point — drive the elbow through the target at the correct angle
Sources & References
Primary Source
Muay Thai: The Art of Fighting (Yod Ruerngsa, Khun Kao Charuad & James Cartmell, 2002)
1BookBoxing (Dempsey, 1950)
Alias sources — [1] Muay Thai Unleashed (Delp, 2006) [2] Muay Thai: The Art of Fighting (Kraitus & Kraitus, 1988) [3] WBC Muay Thai Rules (2014)
2BookChampionship Fighting (Dempsey, 1950)
Effectiveness sources — [1] Muay Thai Unleashed (Delp, 2006)
3OtherJapanese Martial Arts Hybrid Terminology
Mixed Japanese-Western terminology — combines traditional Japanese terms with katakana loanwords
4CitationBoxing (Dempsey, 1950)
Alias sources — [1] Muay Thai Unleashed (Delp, 2006) [2] Muay Thai: The Art of Fighting (Kraitus & Kraitus, 1988) [3] WBC Muay Thai Rules (2014)
5CitationChampionship Fighting (Dempsey, 1950)
Effectiveness sources — [1] Muay Thai Unleashed (Delp, 2006)
Community
Athletics
Requires
hand speed, hip rotation, wrist alignment on impact
Favours
proportional reach, strong wrists, fast-twitch shoulder muscles
Key muscles
deltoids, pectorals, triceps, core rotators, forearms
Frequently Asked Questions
How does the Standard Rising Elbow work?
The Standard Rising Elbow is the fundamental upward elbow strike where the fighter drops the elbow to hip or waist level and then explosively drives it upward into the opponent's chin or jaw. The arm remains bent at a tight angle, and the force is generated primarily by hip extension and leg drive pushing the body upward while the shoulder guides the elbow to the target.
Where does the Standard Rising Elbow come from?
The standard rising elbow is one of the primary elbow techniques taught in Muay Thai, forming part of the fundamental elbow curriculum alongside horizontal and downward variations. It is regularly seen in Thai stadium fights when fighters break from the clinch.
Is the Standard Rising Elbow legal in competition?
Unified MMA: legal — Legal — all elbow strikes permitted; WBC/Boxing: banned — All elbow strikes prohibited in boxing; WKF: banned — Elbow strikes not a legal technique in sport karate; Kyokushin: banned — Elbow strikes prohibited; WT: banned — Prohibited; ITF: banned — Prohibited; WAKO: banned — Prohibited in all kickboxing formats; K: banned — 1/GLORY — Prohibited — key difference from Muay Thai; IFMA: legal — Legal — elbows are a core Muay Thai weapon (art of eight limbs)
How dangerous is the Standard Rising Elbow?
Danger rating 7/10. Very High — rising elbow; targets chin from below
How do I set up the Standard Rising Elbow?
The standard setup chain: Close Distance → Hip Rotation → Strike with Elbow Point.
How do I defend against the Standard Rising Elbow?
Standard counters include: Lean Back — pull the head out of elbow range to avoid the short-range strike / Clinch Tie-Up — close to body-to-body range to smother elbow strikes / Push Kick (Teep) — maintain distance to prevent elbow range from being established.
What are the variants of the Standard Rising Elbow?
Common variants: Horizontal elbow (swinging the elbow horizontally at head level); Uppercut elbow (rising elbow from below targeting the chin); Downward elbow (chopping the elbow straight down (Muay Thai sok tat)); Spinning elbow (full rotation before driving the elbow into the target).
How effective is the Standard Rising Elbow in competition?
Used in MMA.
What are common mistakes when doing the Standard Rising Elbow?
Top errors to watch for: Not loading the dip before driving upward — without the depth change, the elbow has no explosive pop / Lifting the arm without hip and leg engagement / Hitting the opponent's chest guard instead of targeting under the chin / Over-extending upward and losing base.
What are other names for the Standard Rising Elbow?
The Standard Rising Elbow is also known as Sutandādo Age Hiji, Standard Uppercut Elbow, Sok Ngat, Vertical Rising Elbow.