ONE STEP AHEAD

Strong. Certain. Sovereign.

For the woman who owns her world.

OSA Training: Own Your Elbows 

When you’re close, it's time to twist and torque.

 

5 quick lessons to learn:

  • The exact part of your arm to strike with for maximum damage

  • All the directions you can use an elbow (forward, back, up, down, side…)

  • Why the twisting elbow is the most useful for women’s self defence

  • The science behind why elbows are effective even without much space

Video 1: Intro to Elbows 

Get your hand and elbow positioning correct. It will change everything
 

Video 2: Types of Elbows

Which ones work, when to use them, and how to apply them.
 

Video 3: Do the Twist 

Drill the most versatile elbow: the twisting elbow.
 

Video 4: Power with Bodyweight 

Use your center of mass to deliver shocking force.
 

Video 5: Elbow Wrap-Up

Apply what works. Even small shots to the right place can end the attack
 

 

PRACTICE

Practice 1: Warm-up Mechanics

  • 10 twisting elbows (slow) each side
  • Palm down, rotate torso slightly
  • Feel the torque (twist), and don’t worry about the speed

Practice 2, if you’re ready: Add Speed + Power

  • 10 quick twisting elbows each side
  • Engage your core, add a little “snap”

Practice 3: Use Your Bodyweight

  • Step slightly or lean into it
  • Visualise hitting through something dense - to the other side of it
  • Repeat 10–20 reps with full intention

Practice 4 (Partnered)

  • If safe and willing, have a partner hold mitts/pads/chest protector
  • Deliver elbows into target with control and imagined force
  • Practice forward or other elbows in sets of 4 per side (so do 4 elbow shots, one after the other before stopping. Then do that again with your other arm. Repeat this 5 times or more on each side).

Why it matters

Even a smaller shot, done right, can free you or stun him. Don’t wait to be perfect. Throw out three/four/five smaller shots if you can’t get any big shots out. Practice now and power will follow soon anyway.

I don't mean to be gruesome but have a think about where you could hit him if you really had to. There are a few soft spots on his body that might be suitable for an elbow digging into them. So sometimes with the elbow you don't even need to hit hard. You can just poke them with it - in the eye for example. See, told you the elbow isn't there just to be an ornamental bit of saggy skin - it can be used for other things too! If you're up close, you can just drive in the sharp end of your elbow, still using a bit of torque if you can, or pushing your bodyweight forwards even if it's only a millimetre it can make the difference.

Elbows can cause Close-Range Chaos. Make them yours.

 

Next Up...

See you tomorrow for a breather and a big mental upgrade.