SECRET TO PERFECT KICKS | KICKING TUTORIAL
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Lift Kick·MartialClub
IN THIS EPISODE, ANDY LE REVEALS SOME OF HIS SECRET KICK TECHNIQUES!!! THE ROAD TO THE BEST KICKS IN THE WORLD IS A LONG…
Lift Kick
SubFamilyすくい蹴り(Sukui Geri)
TraditionalTranslation: Scooping kick — sukui (すくい) means to scoop, referring to the upward scooping trajectory of the foot
Overview
The Lift Kick is a short-range upward scooping kick delivered with minimal or no chambering, targeting the groin with a fast upward arc of the foot from the ground. [1] Unlike a standard front kick that chambers the knee before extending, the Lift Kick travels in a direct upward arc from its resting position, using the instep or top of the foot to scoop into the groin with almost no preparatory movement. [1] This absence of telegraphing makes it one of the fastest kicks in any martial art — the foot travels the shortest possible distance to the closest available target. [1],[5] The technique appears across multiple martial arts traditions: in karate it is classified as kin geri (gold kick, targeting the testicles) and is taught as a specific technique separate from mae geri keage; in Jeet Kune Do, Bruce Lee considered it the ideal expression of his principle of 'longest weapon to nearest target' — the lead foot to the opponent's groin. [5] In self-defence contexts, the Lift Kick is considered one of the most effective first-response techniques because it requires no martial arts training to execute at a basic level while producing immediate incapacitation against a male attacker. [1],[2] Krav Maga founder Imi Lichtenfeld incorporated the groin kick as one of the first counterattack techniques taught to beginners, recognising its universal applicability. [3]
Scoop KickScooping Front KickSukui GeriJPGroin ScoopSnap Groin KickKin Geri (when targeting groin)JP
History & Origin
The groin kick is one of the oldest documented fighting techniques in human history, appearing in ancient Greek pankration illustrations and Egyptian wrestling depictions dating to 2000 BCE. [2] As a codified martial arts technique, the scooping groin kick appears in classical karate as kin geri (金蹴り, gold kick) — the name reflects the value placed on protecting this target — and is taught as a distinct technique from white belt level in most traditional schools. [1] Bruce Lee elevated the technique to a central principle in Jeet Kune Do, arguing that the fastest path to incapacitation is the shortest weapon (the lead foot) to the nearest vulnerable target (the opponent's groin), and that any other initial attack is biomechanically suboptimal for self-defence. [5] Imi Lichtenfeld incorporated the groin kick as a foundational counterattack in Krav Maga during its development for the Israeli Defence Forces in the 1940s-1960s, recognising that groin kicks are effective regardless of the defender's size, strength, or training level. [3]
Effectiveness
In self-defence contexts, the Lift Kick to the groin is considered one of the highest-percentage techniques available — it requires minimal training, works against larger opponents, and produces immediate incapacitation. [1],[3],[5] Its primary limitation is that it is ineffective against female attackers (who lack the external vulnerability) and can be partially defended by an attacker who keeps their legs together or wears a protective cup. [3] In the context of this encyclopedia, the Lift Kick represents a technique whose simplicity IS its effectiveness — it is the martial arts equivalent of a fire extinguisher: simple, reliable, and devastating when applied correctly.
Lineage
Competition Record
Illegal in virtually all combat sports competitions (groin strikes prohibited). Primary application is self-defence. Notable exception: early UFC events (UFC 1-5, 1993-1995) before the Unified Rules, where groin strikes were legal and the technique was used multiple times.
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Biomechanical Mechanism
Primary Action — Direct hip flexion without prior knee chambering — the leg swings upward from the ground in a pendulum-like arc, making contact with the instep or dorsum of the foot against the perineum/groin
Joints Involved — Hip (rapid flexion, 60-90° depending on target height), knee (maintained in slight natural bend throughout — NOT extended as in a standard front kick), ankle (relaxed plantarflexion to present the instep surface)
Force Vector — Vertically upward — the kick travels straight up rather than forward, which is why it bypasses the opponent's peripheral vision (humans are poor at detecting vertical movement from below)
Leverage Principle — The entire leg acts as a single lever rotating from the hip — because there is no knee chamber-and-extend sequence, the kick has fewer moving parts and therefore fewer opportunities for telegraphing. The trade-off is less power than a fully chambered kick, but the speed advantage and target vulnerability compensate.
Position & Entry
From natural standing position — Without shifting weight or changing posture, scoop the front foot directly upward into the groin — this is the purest self-defence application where speed and surprise are paramount
From fighting stance — From a normal fighting stance, fire the lead foot upward in a scooping arc — no weight shift, no stance adjustment, no chambering
From clinch range — When the opponent is clinching or grabbing, fire the Lift Kick directly into the groin from close range where a standard kick cannot develop
From walking — While walking naturally, fire the kick without breaking stride — this is a Jeet Kune Do training method for developing the kick from any body position
From ground recovery — While getting up from the ground, scoop the foot upward as the opponent stands over you
Variants
Lead leg lift — the fastest variant, using the front foot for maximum speed and minimum telegraphing
Rear leg lift — more powerful but slightly slower, using the rear foot with a small step or shift
Walking lift — delivered while walking forward naturally, disguised within the gait
Instep lift — scoops with the top of the foot for a broader impact surface
Toe lift — drives the point of the toes upward for concentrated impact on a smaller area (requires shoes or conditioning)
Double lift — two rapid successive lift kicks to the same target, with the second arriving as the opponent begins to double over from the first
Videos
Muay Thai Kick LIKE A PRO! step-by-step guide
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Lift Kick·Paul Banasiak @MuayThaiTechnician
How to Muay Thai Kick like a pro. Full Course FREE for a Limited Time: https://OnlineStrikingAcademy.com/kickchecklist …
2 videos
What Instructors Say
The lift kick, while not explicitly named in these transcripts, relates to the foundational kicking mechanics both instructors emphasize. MartialClub's Andy Lee focuses on the aesthetic and stability aspects of kicks, introducing the concept of 'sticky kicks'—holding a chambered kick position against resistance to develop control and muscular endurance. Lee stresses the importance of flexibility as a prerequisite and demonstrates body alignment (shoulders, hips, knee, ankle, and toes in one line) to achieve a sharp, extended look. His drill involves holding a kick position for 10 seconds with multiple repetitions to build stability and mental fortitude. Conversely, Paul Banasiak from MuayThaiTechnician approaches kicking with emphasis on functional entry and exit mechanics, centering on centreline alignment, knee-driven drive (rather than wide arcing), and hip engagement. Banasiak's checklist prioritizes the entry step (45-degree angle, ankle opening, arm positioning), the pulling of hips across the target via rear arm swing, and controlled retreat. While Lee prioritizes the static hold and aesthetic extension, Banasiak prioritizes dynamic power transfer and range management. Both instructors agree on body awareness, controlled positioning, and deliberate practice, though their pedagogical approaches differ: Lee's is anatomically aesthetic and stability-focused, while Banasiak's is biomechanically efficient and combat-practical.
Synthesized from 2 instructors
- MartialClub — SECRET TO PERFECT KICKS | KICKING TUTORIAL: Introduced 'sticky kicks' concept, emphasizing static chambered-position holds against wall resistance for 10 seconds with multiple repetitions; stressed flexibility as prerequisite and body-line alignment (shoulders-hips-knee-ankle-toes); focused on aesthetic sharp-extended foot positioning.
- MuayThaiTechnician — Muay Thai Kick LIKE A PRO! step-by-step guide: Provided entry-exit checklist including 45-degree lead-leg step, ankle opening, centreline alignment, knee-driven vertical drive, rear arm swing for hip engagement, and controlled retreat; emphasized avoiding wide-radius kicks and maintaining body weight commitment.
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Ratings
Risk of injury to the person this technique is applied to
9
Extreme9/10
A full-force Lift Kick to the groin can cause testicular rupture, severe nausea and vomiting, temporary paralysis from vasovagal syncope (groin nerve stimulation causing blood pressure drop and fainting), and in extreme cases, internal hemorrhaging. Even a moderate-force Lift Kick causes immediate doubling-over and incapacitation in male recipients.
Skill level needed to execute this technique reliably
Beginner
Whether this technique is allowed under major competition rule sets
Illegal
WBC/Boxing — All kicks prohibited in boxing {src— WBC Rules of Boxing}
Legal
— Unified MMA — Legal striking technique
Unified Rules of MMA, August 2025PDFKyokushin — Legal at full power to body and head {src— IKO Kyokushin Tournament Rules}
— WT — Legal, body kick 2 points, head kick 3 points, spinn...
WT Competition Rules 2024PDF— WAKO — Legal in Full Contact and Low Kick formats
WAKO Competition RulesPDFK-1/GLORY — Legal {src— K-1/GLORY Kickboxing Rules}
— IFMA — Legal — kicks are a core Muay Thai technique
IFMA Muay Thai RulesPDFTraining Notes
✓Practise the kick from a completely stationary natural standing position — the goal is zero telegraphing, meaning no weight shift, no hand movement, no postural change before the kick launches (De Bremaeker & Faige, 2010). [1] Use a tennis ball suspended at groin height on a string to develop targeting accuracy — the small target forces precision. [1] Train from every conceivable starting position: standing, walking, sitting, getting up from the ground, against a wall, in a stairwell. [3] In Jeet Kune Do training, practise the Lift Kick as a reaction drill: partner holds a pad at groin height and randomly advances — the defender must fire the Lift Kick the instant they perceive forward movement. [5] For self-defence, train the kick wearing street shoes and boots, as footwear significantly changes the impact dynamics (shoes concentrate force on the toe, barefoot spreads it across the instep). [3] NEVER practise this kick at full power against a training partner without a protective cup — even with a cup, moderate contact is sufficient for training.
Common Mistakes
!Chambering the knee before kicking — this defeats the entire purpose of the Lift Kick, which is the absence of chambering for zero telegraphing. If you chamber, use a standard front kick instead.
!Looking down at the target — the eyes dropping to the groin telegraph the intention as clearly as pointing
!Shifting weight backward before kicking — any backward lean signals an incoming kick and gives the opponent time to protect
!Kicking with too much power at the expense of speed — the Lift Kick's effectiveness comes from speed and surprise, not raw power. The groin is vulnerable enough that moderate force is sufficient
!Not following up — the Lift Kick creates a window of 2-5 seconds where the opponent is doubled over and vulnerable; failing to follow up wastes this opportunity
Related Techniques
Counter Techniques
Protective cup — the most reliable defence in training (eliminates the groin vulnerability)Close the stance — keeping the legs together or blading the body removes the direct line to the groinDrop the hands to block — lowering the hands to cup-block protects the groin but exposes the head to strikesAngle off — stepping at a 45° angle takes the groin out of the kick's vertical pathDistance — maintaining range beyond the kick's short reach prevents the attack entirelyKnee shield — raising the lead knee blocks the kick's upward path
Setup Chain
1For self-defence: Verbal de-escalation fails → Attacker closes distance → Lift Kick to groin with zero telegraphing → Attacker doubles over → Follow up with knee to face or palm strike to back of head → Disengage and escape
2For martial arts combination: Feint jab to face → Opponent raises guard → Lift Kick to exposed groin → Opponent doubles over → Downward elbow or knee
Sources & References
Primary Source
Essential Book of Martial Arts Kicks (De Bremaeker & Faige, 2010)
1Book[1] De Bremaeker, M. and Faige, R. (2010). Essential Book of Martial Arts Kicks. Tuttle Publishing. ISBN 978-1-4629-0558-4, Section 1.15. [2] Poliakoff, M. (1987). Combat Sports in the Ancient World. Yale University Press. [3] Lichtenfeld, I. and Yanilov, E. (2001). Krav Maga: How to Defend Yourself Against Armed Assault. Frog Books. [4] Funakoshi, G. (1973). Karate-Do Kyohan: The Master Text. Kodansha International. [5] Lee, B. (1975). Tao of Jeet Kune Do. Ohara Publications.pp. De Bremaeker pp.44-46 (Section 1.15 The Lift Kick)
description: [1] De Bremaeker 2010 pp.44-46, [5] Lee 1975 pp.156-158, [3] Lichtenfeld 2001, [4] Funakoshi 1973
Official karate technique names (和語/漢語)
3OtherJapanese Martial Arts Standard Terminology (武道用語)
Established Japanese martial arts naming convention — native Japanese term (和語/漢語)
4Citation[1] De Bremaeker, M. and Faige, R. (2010). Essential Book of Martial Arts Kicks. Tuttle Publishing. ISBN 978-1-4629-0558-4, Section 1.15. [2] Poliakoff, M. (1987). Combat Sports in the Ancient World. Yale University Press. [3] Lichtenfeld, I. and Yanilov, E. (2001). Krav Maga: How to Defend Yourself Against Armed Assault. Frog Books. [4] Funakoshi, G. (1973). Karate-Do Kyohan: The Master Text. Kodansha International. [5] Lee, B. (1975). Tao of Jeet Kune Do. Ohara Publications.pp. De Bremaeker pp.44-46 (Section 1.15 The Lift Kick)
description: [1] De Bremaeker 2010 pp.44-46, [5] Lee 1975 pp.156-158, [3] Lichtenfeld 2001, [4] Funakoshi 1973
Community
Athletics
One of the most accessible techniques in martial arts — requires zero flexibility, zero conditioning, and minimal coordination
Effective regardless of the practitioner's size, age, or fitness level
Key muscles
hip flexors (iliopsoas) for the lifting motion — these are muscles used in walking, so no special training is needed
The technique can be executed in any footwear including heels, sandals, or boots
Notes
Documented in De Bremaeker & Faige, Section 1.16. A rising front kick that lifts the target upward rather than pushing it backward — the foot scoops under the chin or groin. Used in Muay Thai as a body-lifting teep variation. (De Bremaeker & Faige, Essential Book of Martial Arts Kicks, 2010)
Frequently Asked Questions
What's the most important thing to focus on when learning to kick?
According to MartialClub, flexibility is a prerequisite for good kicking ability—there's no secret to it, just consistent stretching. Beyond that, you need to know exactly what aesthetic and dynamic you want in your kick and be very detailed about body positioning.
How do I practice better control and stability in my kicks?
MartialClub recommends training your stability muscles by holding your kick against a wall for 10 seconds, delivering 10 slow and controlled kicks to really stick them, then gradually practicing without the wall once you improve. This teaches you to hold your leg extended and stable.
What's the proper body alignment when extending a kick?
Get your shoulders, hips, knee, ankle, and toes all in one line when you extend, which gives you that nice extended pointed look and maximizes the effectiveness of the technique.
Why is stepping important when throwing a kick?
Paul Banasiak emphasizes that you should step forward to enter your kick and then pull yourself back out afterward—this prevents you from landing in front of your target where your opponent can counter with a kick or punch.
How does the Lift Kick work?
The Lift Kick is a short-range upward scooping kick delivered with minimal or no chambering, targeting the groin with a fast upward arc of the foot from the ground. Unlike a standard front kick that chambers the knee before extending, the Lift Kick travels in a direct upward arc from its resting position, using the instep or top of the foot to scoop into the groin with almost no preparatory movement.
Where does the Lift Kick come from?
The groin kick is one of the oldest documented fighting techniques in human history, appearing in ancient Greek pankration illustrations and Egyptian wrestling depictions dating to 2000 BCE. As a codified martial arts technique, the scooping groin kick appears in classical karate as kin geri (金蹴り, gold kick) — the name reflects the value placed on protecting this target — and is taught as a distinct technique from white belt level in most traditional schools.
Is the Lift Kick legal in competition?
Unified MMA: legal — Legal striking technique; WBC/Boxing: banned — All kicks prohibited in boxing; WKF: legal — Legal, chudan (body) kick scores 2 points, jodan (head) kick scores 3 points; Kyokushin: legal — Legal at full power to body and head; WT: legal — Legal, body kick 2 points, head kick 3 points, spinning body 4 points, spinni…; WAKO: legal — Legal in Full Contact and Low Kick formats; K: legal — 1/GLORY — Legal; IFMA: legal — Legal — kicks are a core Muay Thai technique
How dangerous is the Lift Kick?
Danger rating 9/10. A full-force Lift Kick to the groin can cause testicular rupture, severe nausea and vomiting, temporary paralysis from vasovagal syncope (groin nerve stimulation causing blood pressure drop and fainting), and in extreme cases, internal hemorrhaging. Even a moderate-force Lift Kick causes immediate doubling-over and incapacitation in male recipients.
How do I set up the Lift Kick?
The standard setup chain: For self-defence: Verbal de-escalation fails → Attacker closes distance → Lift Kick to groin with zero telegraphing → Attacker doubles over → Follow up with knee to face or palm strike to back of head → Disengage and escape → For martial arts combination: Feint jab to face → Opponent raises guard → Lift Kick to exposed groin → Opponent doubles over → Downward elbow or knee.
How do I defend against the Lift Kick?
Standard counters include: Protective cup — the most reliable defence in training (eliminates the groin vulnerability) / Close the stance — keeping the legs together or blading the body removes the direct line to the groin / Drop the hands to block — lowering the hands to cup-block protects the groin but exposes the head to strikes / Angle off — stepping at a 45° angle takes the groin out of the kick's vertical path.
What are the variants of the Lift Kick?
Common variants: Lead leg lift (the fastest variant, using the front foot for maximum spe…); Rear leg lift (more powerful but slightly slower, using the rear foot wi…); Walking lift (delivered while walking forward naturally, disguised with…); Instep lift (scoops with the top of the foot for a broader impact surface); Toe lift (drives the point of the toes upward for concentrated impa…); Double lift (two rapid successive lift kicks to the same target, with …).
How effective is the Lift Kick in competition?
Illegal in virtually all combat sports competitions (groin strikes prohibited). Primary application is self-defence.
What are common mistakes when doing the Lift Kick?
Top errors to watch for: Chambering the knee before kicking — this defeats the entire purpose of the Lift Kick, which is the absence of chambe… / Looking down at the target — the eyes dropping to the groin telegraph the intention as clearly as pointing / Shifting weight backward before kicking — any backward lean signals an incoming kick and gives the opponent time to p… / Kicking with too much power at the expense of speed — the Lift Kick's effectiveness comes from speed and surprise, no….
What are other names for the Lift Kick?
The Lift Kick is also known as Scoop Kick, Scooping Front Kick, Sukui Geri, Groin Scoop, Snap Groin Kick.