Are Hammer Fists Allowed In MMA?

Yes. Hammer fists are a signature technique primarily used in mixed martial arts (MMA). It’s mainly used as a ground-and-pound technique, but using them from standing positions is legal.

Hammer fists are mostly used in modern mixed martial arts to finish fights when a fighter has been stunned. The angle the punch comes from and the tremendous power that can be generated by holding your hand high and swinging it down like a hammer make it a very effective tool for finishing fights on the ground.

What Are Hammer Fists?

Throwing a hammer fist involves swinging your closed fist downward like a hammer, hence the technique’s name. Instead of striking with your knuckles as you would when throwing a regular punch, you strike with the bottom part of your hand. You pretty much turn your hand into a blunt instrument for maximum impact.

Hammer fists are particularly useful when you’re in a dominant ground position like full mount, top half guard, or side control. Hammer fists make it easier to generate power from ground positions where you can’t generate considerable power with regular punches.

The Role Of Hammer Fists In Modern MMA

Hammer fists allow fighters to attack from angles that you wouldn’t be able to generate much power with traditional punches. Some of the popular ways hammer fists are used in MMA today include:

• Ground Strikes: Hammer fists are one of the go-to techniques for MMA fighters on the ground because of the power you can generate from many positions. The punch’s downward trajectory makes it easier to generate force, and gravity adds a little more power to your strikes. Hammer fists are particularly effective when your opponent is on the ground, and you’re standing over them. Vitaly Bigdash secured the ONE Championship middleweight title after knocking Igor Svirid down and bombarding him with hammer fists on the ground.
• Standing Strikes: Some MMA fighters modify techniques like spinning back fists with hammer strikes so their strike connects with the hardest part of their hand.
• Scrambles: Hammer fists are often thrown during scrambles when a fighter has no space to generate power for a wind-up punch. They are sometimes used as a defense against takedowns when pinned against the cage, and they land with enough force to cause knockouts.

Are Hammer Fists Legal In MMA?

Hammer fists are very legal in mixed martial arts, but there are rules governing their use, such as which part of your opponent’s body is targeted. For example, strikes to the back of the head are illegal in mixed martial arts, and that includes hammer fists. The same applies to other areas you can’t strike in MMA, like the groin.

Strikes to the back of the head are punished harshly in mixed martial arts and one error is enough to get you disqualified. Strikes to the groin typically earn you a few warnings before the referee considers taking points or disqualifying you.

How To Throw A Hammer Fist

Hammer fists are one of the most straightforward MMA techniques to learn. Here are the different steps involved:

• Make a tight fist with your thumb tucked outside your fingers to protect it.
• Bring your hand down like a hammer toward the target. Keep your elbow slightly bent while swinging your hand down.
• Land with the bottom of your hand instead of your knuckles. To generate additional power, raise your hand before swinging on the target.

Mastering The Hammer Fist

Hammer fists are great for ending fights since they’re easy to throw repeatedly. The downward trajectory of the punch makes it easy to generate lots of power, even in positions where you wouldn’t be able to generate power for conventional punches.

This is why you often see hammer fists being used to end fights, especially when a fighter is already stunned. The grounded opponent might be able to defend against a few hammer fists successfully, but the repetitive blows eventually find their target.

Hammer fists aren’t as accurate as conventional punches and require lots of practice to be able to throw them accurately.

Some of the things you should keep in mind when trying to throw hammer fists include:

• Positioning Is Vital: Hammer fists are most effective from dominant positions. The technique allows you to throw hard strikes without compromising your balance. You get to maintain control of your opponent’s body while bombarding them with strikes.
• Mix Things Up: While hammer fists are arguably the most effective ground strikes you can throw in MMA, you still need to mix things up to keep opponents guessing. Add a few elbows and punches while hammering away to avoid being predictable.
• Aim For Soft Targets: Hammer fists are most effective when targeting vulnerable areas like the face or temple. Striking areas like the arms can wear you down while not doing significant damage.
• Control Your Tempo: Landing hammer fists can bring fights to an end, but it can also tire you out if you start spamming them. Pick your moments when throwing hammer fists, and remember that a well-time one is more effective than a wild flurry of hammer fists.

Controversy Surrounding Hammer Fists

Critics of the hammer fists argue that the technique is too brutal, especially when it’s used to target the heads of downed opponents. Still, the technique remains legal in all the major MMA promotions, and there’s no serious indication that they’ll be banned anytime soon.

Hammer fists are here to stay in mixed martial arts, so you might as well make them part of your arsenal.

An Effective Ground-Striking Technique

Hammer fists are legal in mixed martial arts, and that’s not going to change in the near future. Look to incorporate them into your fighting style so you can rain down powerful blows from ground positions.

Spend lots of time practicing throwing hammer fists on grappling dummies or other similar training tools so you can land them effectively during your fights.

Ready to improve your striking game with techniques like hammer fists? Come to one of our complimentary mixed martial arts classes at Evolve MMA. Our instructors are here to guide your journey, regardless of whether you’re just a beginner learning the basics or a seasoned pro with several fights under your belt.

Book your complimentary trial class with our World Champions below!

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