Partner Body Shot — Obliques: A Complete Guide
Quick Intro
Partner Body Shot — Obliques is a side-body impact drill performed standing and braced by receiving firmer rotational body shots from a partner to the side of the torso, alternating sides, simulating hook punches to the ribs. The hips stay square and the whole torso braces before contact, since turning away from the shot to reduce the force removes the training effect.
Equipment Needed
No equipment is required, but a partner who can control the shots is.
Why It Matters
Because a partner delivers rotational force to the side of the torso, this asks the obliques to absorb impact under conditions much closer to a hook punch than a solo drill allows. It is the hardest of the oblique impact drills and suits someone who already absorbs lighter rotational strikes comfortably.
When to Do It
Place this in the middle of a session, once the body is thoroughly warmed up, since absorbing firmer rotational impact needs proper preparation. Anyone with a diagnosed rib, abdominal or lower back condition should get clearance from a doctor or physical therapist before receiving firmer body shots.
Getting Ready
Having a partner deliver a few lighter rotational taps to the side of the torso first is a reasonable way to gauge readiness. Taking one firmer shot with a hard brace confirms whether the intensity feels manageable before committing to a full set.
Step-by-Step Instructions
- Stand braced, hips square.
- Have a partner deliver a rotational shot to the side of the torso.
- Brace through the whole torso before contact.
- Absorb the shot without turning away.
- Alternate sides, for the target reps.
How Many, How Often
| Level | Reps |
|---|---|
| Beginner | 6-8 per side |
| Intermediate | 8-10 per side |
| Advanced | 10-12 per side |
Keeping the hips square and bracing before contact matters more here than how firm the shot is. Turning away from the shot to soften the impact defeats the conditioning purpose of the drill.
Modifications and Variations
Easier: Oblique Hardening Drill. Lighter rotational strikes or resistance replace the firmer partner shots, a reasonable way to build up before this stage.
Common Mistakes to Avoid
Turning away from the shot. Rotating the hips or torso to soften the impact reduces the conditioning value of the drill. Staying square and absorbing the shot directly is what it asks for.
Bracing after the shot lands instead of before. Tightening the obliques a beat too late means the shot lands on relaxed muscle either way. A brace that arrives just ahead of contact on every rep is the skill this drill demands.
Communicating poorly with the partner about intensity. Letting a partner escalate the force without a clear signal risks a shot landing harder than either person expected. Clear communication throughout is what keeps this drill productive.
After Your Set
A gentle standing side bend on each side and a few slow trunk rotations are a reasonable way to close out a set that just asked the obliques to absorb rotational force.
Going Deeper
The marker of progress here is not how firm the shots get. It is whether the brace lands just before contact and the hips stay square on every rep. Once that feels solid, increasing the intensity of the shots with the partner becomes a reasonable next step. Chasing firmer shots while the brace timing still lags usually means the current level has not been mastered yet.
How to Know You’re Improving
- The brace consistently lands right before contact.
- The hips stay square rather than turning away from the shot.
- Both sides absorb the impact equally well.
- Communication with the partner about intensity feels clear and reliable.
- Increasing the shot intensity starts to feel like a reasonable next step.
Muscles Worked
- Obliques (the muscles running along the sides of the trunk, resisting the twisting force of an off-center strike)
- Transverse Abdominis (the deep, corset-like muscle wrapping around the midsection, bracing the side of the trunk against angled body shots)
- Erector Spinae (the muscles running along the length of the spine, stabilizing the torso through the impact)
- Quadratus Lumborum (a deep muscle of the lower back, holding the pelvis square under firmer one-sided shots)
FAQ
Is this drill meant to simulate a punch? Yes, the rotational body shot mimics the angle of a hook punch to the side of the body, at a controlled fraction of its force.
Is striking experience needed on the receiving end? No, the receiving athlete’s job is bracing and absorbing, not striking, though the lighter oblique drills come first and the partner delivering the shots has to control the intensity.
Is some discomfort during a firm shot normal? A brief, manageable discomfort from the impact is expected at this stage. A sharp pain anywhere in the ribs, abdomen or lower back is a separate matter, worth ending the session for and getting checked by a doctor or physical therapist.
Why does turning away from the shot defeat the purpose? The drill trains the obliques to absorb rotational force directly, and rotating away reduces the load without building any tolerance to it.
Where should the shots land? On the muscle at the side of the waist, between the bottom of the ribcage and the top of the hip bone. The ribs themselves, the kidneys toward the back and the liver area under the right ribs are avoided.
How should the partner throw the shot? With a gloved hand or a padded mitt, in a short arc and at a fraction of full power. Force goes up only when the receiver asks for it.
What stance suits the receiver? Feet about shoulder width apart, knees soft, hands raised clear of the target and elbows lifted so they are not struck. The weight stays even on both feet.
What signal stops the drill? A word agreed beforehand, used by either person. The partner stops immediately.
How many sessions a week suit this drill? One, or two at most, with several days between them. Tenderness over the ribs or pain on a deep breath afterward is a reason to stop and have it checked.
Is there a harder oblique impact drill than this? No, this is the hardest of them, and further progress comes from small, agreed increases in shot intensity.
Related to Oblique Hardening Drill, the lighter version this firmer work builds from.