Rear Elbow — Slow: A Complete Guide
Quick Intro
Rear Elbow — Slow is a Martial Arts Drills exercise performed by throwing the back elbow strike at reduced, controlled speed, isolating the shoulder turn, hip rotation and elbow path without the whipping snap of full-speed execution. Slowing the strike down enough to feel the torso lead the elbow is what corrects an arm-led strike.
Equipment Needed
No equipment is required. Enough open floor to turn the shoulders and hips through a full rotation is all this drill needs.
Why It Matters
Slowing the strike down enough to feel the sequencing between the torso and the elbow asks for body awareness and balance, even with no speed or power behind it. The back of the shoulder cap (deltoid, posterior) and the back of the upper arm (triceps brachii) drive the elbow through its path. The muscles along the sides of the abdomen (obliques) generate the rotation behind the strike, the mid-back muscles between the shoulder blades (rhomboids) support the shoulder as the elbow moves across and the lower back muscles (erector spinae) brace the spine through the turn.
When to Do It
Rear Elbow — Slow works well as a technical warm-up before a close-range striking session, or as a standalone drill for anyone learning the back elbow strike for the first time. Several sessions a week work well, since the slow pace and low output make this an easy drill to repeat often.
Anyone new to close-range striking can use this drill as an entry point, with no specific joint caution beyond staying within a comfortable range of motion on each rep.
Getting Ready
Looking toward the target behind the body for a moment, without rotating yet, checks the visual line this strike depends on. A few very slow, partial rotations preview the full path before a controlled, complete rep is attempted.
Step-by-Step Instructions
- Get set. Settle into a guard position, weight distributed evenly between both feet.
- Check the line. Turn the head to find the target behind the body first.
- Lead with the torso. Rotate the shoulders and hips slowly, letting the elbow follow.
- Finish and reset. Let the elbow arrive last, then return to guard.
How Many, How Often
Rear Elbow — Slow is dosed by reps, with each full slow rotation-and-strike counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to feeling the torso lead the elbow | 3 sets of 6 to 8 reps per side |
| Intermediate | The sequencing feels clear and consistent | 3 to 4 sets of 8 to 10 reps per side |
| Advanced | Comfortable running this as a quick technical check-in | 4 sets of 10 to 12 reps per side |
Feeling the torso lead the elbow matters more here than how many reps are completed, since rushing through this slow version reinforces the arm-led habit the drill is meant to correct.
Modifications and Variations
The slow version is the starting point for the back elbow, and a smaller rotation is the way to scale it down. As a harder version, Back Elbow Drill throws the same strike at full speed, whipping the elbow through its path with power behind the rotation.
Common Mistakes to Avoid
Speeding through the slow tempo. Rushing the rotation to get through the set defeats the point of this drill, since the purpose is feeling each piece of the sequence. The pace stays slow for the full set.
Letting the elbow lead the torso. Moving the arm first and letting the shoulders and hips catch up afterward is the fault this slow version is meant to fix. The torso visibly starts the motion before the elbow follows.
Skipping the visual check on the target. Rotating without first looking toward where the strike is headed builds the same guesswork this drill is meant to train out. The eyes find the target before each rotation.
After Your Set
A few slow shoulder rolls in each direction release the shoulder after a set of controlled reps. Twisting gently through the trunk from side to side eases the obliques that drove each slow rotation.
Going Deeper
Slowing the motion down enough to feel the torso lead the elbow builds the sequencing the full-speed version depends on. The pace tends to creep up within the first few reps of a set. Counting out the rotation at a fixed slow tempo, such as three counts for the turn, holds the pace better than relying on feel alone.
Someone new to this drill generally manages a clean, slow repetition within the first session, then works toward full-speed execution over the following couple of weeks.
How to Know You’re Improving
- A pace that stays slow across the whole set
- A torso that visibly leads the elbow on each repetition
- A target that is found with the eyes before the rotation begins
- A sequencing that holds up once speed is added
Correct order, torso then elbow, matters more than how fast the strike travels.
Muscles Worked
- Posterior Deltoid (the back of the shoulder cap, drawing the arm back slowly along its path)
- Triceps Brachii (the back of the upper arm, holding the elbow folded while the line is checked)
- Obliques (the muscles along the sides of the waist, turning the trunk at a pace that exposes the sequence)
- Rhomboids (the muscles between the shoulder blades, setting the blade before the elbow travels)
- Erector Spinae (the muscles running along the length of the spine, holding posture while the sequence is learned)
FAQ
Why practice this strike slowly before trying it at full speed? Slowing the motion down removes the momentum that can mask a flawed sequence, which makes it much easier to feel whether the torso is leading the elbow before power is added.
Is this easier than the full-speed back elbow strike? Yes, removing the speed and the power leaves only the sequencing to focus on, which is why this version comes first and Back Elbow Drill comes after it.
Is some shoulder fatigue after this drill normal? Yes, a worked feeling through the shoulder after a full set of slow reps is expected. A sharp pain anywhere in the shoulder or low back is a different signal, worth easing off and getting checked by a doctor or physical therapist.
Is striking experience needed for the slow rear elbow? No, this drill is an entry point into the back elbow strike, with nothing beyond slow, deliberate movement expected from the start.
How often should the slow rear elbow be practiced? Several times a week works well, since the slow pace and controlled output make this an easy drill to repeat often without much recovery concern.
Related to Back Elbow Drill as the harder version thrown at full speed.