Most people think they know how to throw an elbow. Then they swing too far and fall off balance.
In this video, Superbon Singha Mawynn goes back to the beginning. He shows how to throw an elbow so you attack and protect yourself at the same time.
Superbon is a Thai kickboxer. He won the ONE Featherweight Kickboxing World Title by knocking out Giorgio Petrosyan on October 15, 2021.
I teach these same elbows in my private lessons in Portland, Oregon.
Each section has a time stamp. Click it, and the video in this post jumps to that moment.
In this post:
How to Throw an Elbow: The One Rule
Superbon makes one point throughout this video: a good elbow strike should attack your opponent while protecting you at the same time.
As you throw an elbow, keep your arm close to your head and your shoulder up to protect your chin. If you swing too wide, you leave yourself open to a counterattack and risk losing your balance.
Whether your elbow lands or misses, bring it straight back to your guard.
For a different perspective on Muay Thai elbows, check out my article covering THAI FIGHT’s elbow techniques and defenses.
A Few Words You’ll Hear
- Lead and Rear: your Lead side is the side closest to your opponent. If you are right-handed (Orthodox Stance), your Lead side is your left arm and leg. For more on stance, see my Muay Thai stance post.
- Elbow (Sok /ศอก): the Thai word for elbow. Each elbow strike starts with “Sok.”
- Horizontal Elbow (Sok Tat /ศอกตัด): an elbow that swings sideways across your opponent’s face. Superbon also calls it a side elbow.
- Uppercut Elbow (Sok Ngat /ศอกงัด): an elbow that comes straight up from underneath, like an Uppercut.
- Over Elbow (Sok Ti /ศอกตี): an elbow that comes from above and cuts down at an angle. You may also hear it called a Slashing Elbow.
The elbows below are written for right-handed fighters. If you are left-handed, just switch every left strike to a right strike, and vice versa.
Tip: Keep your elbow, shoulder, and thumb of your striking arm all at the same height. That way, your shoulder protects your chin while you attack.
1. The Horizontal Elbow (Sok Tat /ศอกตัด)
Watch it at 0:13
Superbon starts with the most basic elbow in Muay Thai.
1A. Lead Horizontal Elbow (Sok Tat /ศอกตัด)
- Take a small step forward.
- Turn your body and swing your Lead Elbow across.
- Keep your eyes on your opponent.
- Bring the elbow straight back to your guard.
Stop the elbow when your shoulder reaches the middle of your body. If you swing past that point, you lose your balance and can’t throw anything else.
1B. Rear Horizontal Elbow (Sok Tat /ศอกตัด)
- Step in, like you would for a Jab and a Cross.
- Get close. The elbow is a short weapon.
- Turn your body and bring your Rear Elbow across.
- Keep your Lead Hand up and your eyes forward.
Tip: Don’t swing too far or too short. The elbow finishes in the middle, in front of your face.
2. The Uppercut Elbow (Sok Ngat /ศอกงัด)
Watch it at 2:56
2A. Lead Uppercut Elbow (Sok Ngat /ศอกงัด)
- Take one step in.
- Drive your Lead Elbow straight up.
- Keep your head down and your chin tucked behind your arm.
Your arm protects your head while your elbow attacks. Superbon warns against bringing your elbow up and over the top. Instead, drive it straight upward.
Think of it like brushing your hair. Keep your striking hand close to your head, and don’t let it rise above your hairline. That’s all the movement you need to make this elbow effective in a fight.
2B. Rear Uppercut Elbow (Sok Ngat /ศอกงัด)
- Step in and turn your body a little.
- Drive your Rear Elbow straight up.
- Stop at the top. Don’t let the elbow go over.
Tip: The turn of your body gives the Rear Uppercut Elbow (Sok Ngat /ศอกงัด) its power. Your shoulder still covers your chin.
3. The Over Elbow (Sok Ti /ศอกตี)
Watch it at 5:10
3A. Lead Over Elbow (Sok Ti /ศอกตี)
- Raise your Lead Hand high.
- Step and turn your shoulder.
- Bring the elbow down from above.
- Keep your eyes forward and your other arm up to block.
Superbon emphasizes speed with this technique. By throwing the elbow quickly while keeping your guard tight, you give your opponent very little opportunity to counterattack.
3B. Rear Over Elbow (Sok Ti /ศอกตี)
- Step in.
- Move your head a little off the center line.
- Bring your Rear Elbow up, then down.
Tip: Moving your head off the line is the defense built into this elbow.
Shadowboxing Drill: Walking Elbows
Watch it at 7:26
Superbon uses this drill to finish a round of shadowboxing. It helps you practice throwing elbows while moving forward and backward.
- Move forward in a straight line using the Step-and-Slide method.
- Throw one elbow with each step, alternating left, right, left, right.
- Keep your eyes forward the entire time. Don’t turn your face away as you strike.
Superbon performs this drill for one minute after a round of shadowboxing.
You can also practice specific elbow strikes:
- Uppercut Elbows (Sok Ngat /ศอกงัด): practice for one minute while moving forward and backward.
- Over Elbows (Sok Ti /ศอกตี): practice for another minute using the same footwork.
Focus on keeping your balance, protecting your head, and returning to your guard after every elbow.
Three Heavy Bag Drills You Can Do at Home
Watch it at 9:20
Bag Drill 1: Up, Over, Up, Side
- Lead Uppercut Elbow (Sok Ngat /ศอกงัด)
- Rear Over Elbow (Sok Ti /ศอกตี)
- Step back.
- Rear Uppercut Elbow (Sok Ngat /ศอกงัด)
- Lead Horizontal Elbow (Sok Tat /ศอกตัด)
Bag Drill 2: Jab, Over Elbow (Sok Ti /ศอกตี)
- Step + Jab
- Step + Lead Over Elbow (Sok Ti /ศอกตี)
Bag Drill 3: Rear Cross, Over Elbow (Sok Ti /ศอกตี)
- Rear Cross, then step in.
- Step + Rear Over Elbow (Sok Ti /ศอกตี)
How to Generate Power With Your Elbows
The key to these drills is learning how to pivot your feet and rotate your hips and shoulders as you strike.
Don’t rely on arm strength alone. Your power comes from stepping into the strike and twisting your body from side to side.
Once you learn to combine your footwork with proper body rotation, you can generate much more power with your elbows on the heavy bag.
Elbows With a Partner
Watch it at 11:24
Superbon then shows two drills to work on with your partner.
Partner Drill 1: Under, Then Over
- Step in.
- Lead Uppercut Elbow (Sok Ngat /ศอกงัด)
- Take a small step forward.
- Rear Over Elbow (Sok Ti /ศอกตี)
The first elbow comes from underneath. The second comes from on top. These elbows can pierce through, because your opponent has to guard two places at once.
Partner Drill 2: Up, Switch, Up
- Turn a little.
- Rear Uppercut Elbow (Sok Ngat /ศอกงัด)
- Triangle Step to the left.
- Lead Horizontal Elbow (Sok Tat /ศอกตัด)
Tip: Moving off the centerline keeps your opponent from hitting you back.
Notice that Superbon isn’t making full contact when throwing elbows at his training partners. There’s a good reason for that.
The elbow is a dangerous weapon. Its sharp point can easily cut your training partner, and the hard bone can cause serious damage.
That’s why many amateur Muay Thai competitions don’t allow elbows without protective pads. Full-contact elbow strikes are generally reserved for more experienced fighters, including professionals who get paid to fight.
Common Elbow Mistakes I See
- Swinging too far. The elbow goes past your body, and you lose your balance.
- Dropping the other hand. Every elbow needs your other hand up to block.
- Lifting your chin. Keep it tucked behind your shoulder and arm.
- Throwing from too far away. The elbow is a short weapon. Step in first.
- Leaving the elbow out. Hit or miss, bring it straight back to your guard.
Elbows and knees work together in the clinch. Check out Elbows and Knees in Action in this video: What a Knockout from Johnny Walker!
How to Start Training in Portland
Ready to try these elbows? Here’s how to get started, step by step.
- Watch the video. Pick one elbow and watch it a few times.
- Practice slowly. Shadowbox it in front of a mirror. Check that your chin stays covered.
- Train with a coach. A video can show you an elbow, but it can’t tell you what you’re doing wrong.
- If you’re in the Portland, Oregon area, reach out to me when you’re ready. Use the contact form on TrainWithSean.com.
Learn to Throw Elbows With a Coach in Portland
Elbows look simple, but small details make them work. The step, the turn and the stop all matter.
Superbon’s message is clear. Every elbow should attack and protect you at the same time.
Videos are a great way to learn, but they can’t watch you practice. In Muay Thai private lessons in Portland, Oregon, I watch your balance, your guard and your footwork on every rep.
If you’re brand new, or coming back after years away, I’ll meet you where you are.
Coach Sean Haley
TrainWithSean.com
