7 Tips for a Better (and Safer) Kickboxing Workout | 4GK Martial Arts
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Danna Davis

My 6 year old son has been attending Ninja class at 4GK since August 2018. He loves it and I do too! He loves the skills and games and I love the discipline he is learning. I’ve spoken with a child-behavior doc about what he gets to do in class and the doc was *thrilled*. It’s clear that he believes in the philosophies Sifu and Miss Heidi teach about the importance of play and physical activity for children for all aspects of their development.

Jen Robinson

I took a kickboxing class and it was amazing. I was so pumped and ready to take on the day. Everyone was super nice and the routine was so much fun I would definitely recommend and be back for more!!!

Laura Miller - Owner, Little People's Center reviewed 4GK Martial Arts
5
via Facebook

Had the pleasure of visiting Heidi at 4GK Martial Arts and observing both her EARLY SKILLZ for children ages 3-4 and MOMMY AND ME class for children 18 months and up. The children are guided through the basics of martial arts with hands on gross motor activities set at their own individual pace. It was a pleasure to see.

Di Trudden reviewed 4GK Martial Arts
5
via Facebook

My daughter completed her first group class tonight and I could not be a prouder or happier mama right now! Heidi Burmann and Raquel made Lily feel welcome and were so patient with her as she was learning the kicks and routines. I am so happy that we discovered a healthy and fun new hobby for Lily! If you are looking for an affordable place where your little one can learn and grow then 4GK is for you!

Everyone knows I have been on my own little health journey creating Our Mommy Movement and finding new ways to exercise. I signed up for kick boxing classes through 4GK and am really excited to try them out! Seeing how patient and kind the staff was with Lily I don’t have to worry about being surrounded by people who will judge me while I try to keep up with the moves.

Tina Dos Reis reviewed 4GK Martial Arts
5
via Facebook

Great school and awesome team! Everyone is extremely friendly. My nephew Sebastian just loves his Extreme Skill class and after watching the team work together, I decided to try the kickboxing class. Frank put the entire class through a great workout! I can't wait to lose weight and build muscle. It's just the change I was looking for! Thank you 4GK!

Jennie D'Ambroise reviewed 4GK Martial Arts
5
via Facebook

Great school! Adult kung fu classes are approachable for all levels. You will learn a lot and you will work hard. Sifu and your fellow students will help you to improve and you will make great friends. Kickboxing classes will also kick your butt. Women, train here, you are welcome at all classes and the atmosphere is friendly and supportive.

Tommy Aliberti reviewed 4GK Martial Arts
5
via Facebook

This has always been a home away from home! Very much a family, and I have been part of this system for 18 years! Great values, hard work, and many lessons to be learned every time, which I have taken with me in the ring, and in everyday life! 5 Star recommendation!

Donnie Keegan reviewed 4GK Martial Arts
5
via Facebook

My daughter has been studying here for, two months shy of, three years. She still loves it! I my self have decided to join. Love the staff. they are constantly innovating and improving,both the structure of the school and its teachings. I can only hope to improve myself to the degree in which my daughter has been improved herself! Absolutely top notch school!

Rachel Ramsey Weir reviewed 4GK Martial Arts
5
via Facebook

We have had a great experience in the last year that our son has been attending 4GK. He has become more disciplined in his actions, his body has been strengthened and he knows the rewards of hard work. The dedication of the staff is evident in each class. It is clearly a labor of love!

Cheryl Anne reviewed 4GK Martial Arts
5
via Facebook

Fantastic staff !!!!!!!!!! Fantastic fun classes, they know you're name, they know how to make you work while you happily sweat toward a better you !

Katie Bacigalupo reviewed 4GK Martial Arts
5
via Facebook

LOVE the kick boxing class! It is such a great work out and fun at the same time! I always feel great afterwards and can't wait to get back to the next class!

Michelle McCann reviewed 4GK Martial Arts
5
via Facebook

Great atmosphere, awesome staff and incredible workout! Love it!!

Victoria Ingoglia reviewed 4GK Martial Arts
5
via Facebook

I absolutely love the atmosphere. It's clean, friendly n very challenging. I've given some awful dirty looks while stressed n I get high fives later. High intensity fire burning workouts keeps me motivated!!

Rebecca Manzella reviewed 4GK Martial Arts
5
via Facebook

4GK is excellent! I signed up my son for Basic Skillz just a few weeks after his 4th birthday. He loves coming to class to see his fellow ninjas and I really enjoy watching him learn new skills. In a short time, I had already noticed a behavior improvement while in a group setting and the two half hour classes a week are perfect for his attention span. Thank you Miss Heidi and the rest of the staff for your patience and influence on Neil.

Dawn-Marie Francois reviewed 4GK Martial Arts
5
via Facebook

The school is great!!! Classes are manageable and they push you to do your best. Staff is friendly and patient.

Frank Gil reviewed 4GK Martial Arts
5
via Facebook

I wanted to make a change in my life. I was stagnant, not active and unhappy honestly. One day my brother and friend convinced me to take a class at 4gk. That was years ago and thousands of punches and kicks ago and I love it every bit now as I did that first class. The instructors are amazing, knowledgeable, and were always willing to work with me at my level. I've spent a lot of time here and find no matter how my day has been I can't help but smile when I walk through the 4gk doors. It's a great environment for people who want to challange themselves and grow and there is no place else I'd rather be

Roseann Wander Walsh reviewed 4GK Martial Arts
5
via Facebook

I absolutely love it there. Everyone is very welcoming and make you feel very comfortable. I've done kickboxing at several other place and all the people there were very clicky I am very comfortable here and would recommend it to everyone.

Kimberly Lago reviewed 4GK Martial Arts
5
via Facebook

My oldest daughter has been coming here for a year. We fell in love immediately after seeing how wonderful the staff is with working with children of all ages. My second daughter was dying to be in a class also. As soon as she turned 3 we gave it a try and she has blossomed. Seemingly shy I was curious to see how her first class type activity would be. She loved it. Just waiting for daughter number three to be old enough because she is only two, but already feels like she belongs. We absolutely love it.

Shannon Marr reviewed 4GK Martial Arts
5
via Facebook

I love this place. Everyone is super friendly and makes you feel like a part of the family. I get constant encouragement to keep going. And when I had sprained my ankle and couldn't come for awhile, they worked with me financially and kept sending me encouraging messages to take it easy and get better. I get the best work outs and never any judgements.

Leianne Marques reviewed 4GK Martial Arts
5
via Facebook

4GK is an awesome school. The entire staff treats you like family. I take the kickboxing and skillz fit classes. The encouragement and motivation you get from the instructors makes you feel like you can achieve your goals, do anything you want, even if your first instinct is to say no when they all you to do something. I accomplish something in every class and have learned to think yes I can instead of there is no way I can.... the instructors break things down so you can easily understand each move. Everyone is made to feel important and special in each class, no one is left out. I can't imagine going anywhere else.

Linda Cummings reviewed 4GK Martial Arts
5
via Facebook

We just started the mini skillz program a couple of months ago. I admit, after being in the free play, no rules music program for the entire spring, my 2 yr old granddaughter was starting to rebel against listening. The first day of class I was almost in tears after five minutes when I realized how bad her behavior had gotten without structure. I'm so glad I stuck it out though. The second class was a joy, with her listening intently and using her brain. Miss Heidi has the patience of a saint. She is also on top of age appropriate skills and stresses them at each class. We've learned taking turns, following direction, jumping, kicking and punching, and many, many other useful things. She loves going to her class twice a week and I truly love taking her. I wouldn't hesitate to recommend these wonderful people and this fantastic school to anyone.

Danielle Hulse Maloney reviewed 4GK Martial Arts
5
via Facebook

My two sons have been coming here since December 2016. They absolutely love it & have THRIVED since coming! The older one suffers from anxiety & general fear, he has since built up tremendous confidence & has learned to verbalize any issues he may be having. The younger one is a ball of energy that needed direction & a release, he has achieved focus & better listening skills. The staff is AMAZING! They are welcoming, accommodating & listen to any issues you have whether it be with them, the class or your children. I could go to any of them & speak with them about ANYTHING & feel very comfortable doing so. Si Fu teaches the class in a low-key, fun manner that has the children engaged AND having fun at the same time, it's not the typical militant style. We received a military discount since my husband is a former marine AND ... They run a monthly themed Parents Night Out that gives parents a break without their kids from 7:30-10:00! I am thrilled that we found them & highly suggest to anybody looking for a martial arts school to check them out!

Yaoska Fleming reviewed 4GK Martial Arts
5
via Facebook

Great team! My daughter loves the school. She has learned so much since she started a year ago. I am so happy I found this place. I am so grateful for Ms. Heidi, Sifu Mike and all the team. Their love and dedication is shown in every class. Good job!!

Neil Manzella reviewed 4GK Martial Arts
5
via Facebook

I highly recommend 4GK to anyone considering Martial Arts for their children or themselves. The staff has been doing an amazing job with my 4 year old son. He has a safe and fun outlet for some of his endless energy supply and the staff do a great job keeping all of the students involved, active, and engaged in the classes activities. My son loves it and looks forward to it every week!

Christina Annessa reviewed 4GK Martial Arts
5
via Facebook

We just started a month ago and my kids are in love & can't get enough of it. Everyday they ask do they have class. Its great for all ages and I really like that they split them up. My daughter is 5 and is learning age appropriate skills while in the next class my 8 year is learning different things. The staff is super friendly and always accommodates our needs. I absolutely love the fun nights they do as well, the kids get to hang out & have fun while I get to relax a bit a home. Overall very satisfied with this program.

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7 Tips for a Better (and Safer) Kickboxing Workout

Kickboxing is a simple workout that gets massive results.  However, because of its basis in martial arts movement, there are always ways to refine the punches and kicks we throw in class in order to get more power, and of course more power means you get a better workout!  More power can also mean more chance for injury, so we spend equal amounts of time refining our techniques for greater safety; after all, if you get hurt, you can’t work out, and that defeats the purpose!

Kickboxing classes at 4GK Martial Arts are a fun way to combine cardio and resistance training, burning hundreds of calories per class.  We do this using a variety of punches and kicks in the air (shadow boxing), with partners (focus mitts), and on the heavy bags (resistance training).  While kickboxers often think about their punches and kicks, most techniques actually start in the footwork and are directed by the hips and core.  The more we use the legs and core to drive our kickboxing techniques, the more muscles we will work.  But, We can’t do that is we don’t first have a good stance.

The foundation for all techniques lies in lower-body mechanics, beginning with the guard stance.  A good guard stance provides balance, mobility, and equal access to the target from all striking tools.  Stand with one leg forward (usually your non-dominant leg), with legs shoulder-width or slightly wider apart.  Keep your weight centered or slightly forward with the back heel slightly raised, and the toes pointing generally forward.

The next component is footwork: a kickboxer’s shuffle to stay light on the feet, and the heel “releasing” when punching to gain power and to protect joints. The hips are the primary movers for generating force. When you’re punching, the hip leads and the punch follows. Since techniques are rarely thrown while standing in place, it is important to keep the footwork moving, or “alive” by advancing, sidestepping, or even retreating with each technique.  This all goes for kicks, too!  The shoulders also move with the hip to create one coordinated movement, maximizing force generation. The head stays neutral, and the eyes focus on the target.

Now that we are starting from a strong position that allows us to generate some real power in our kickboxing combos, here are a few tips and cues to help you stay safe while increasing the intensity of your kickboxing workout:

1. Release the heel of the punching side to allow the hip to drive forward.   

When you punch, it is important to pivot the hips.  Releasing, or lifting the heel allows your hips to shift without putting rotational stress on the knees, ankles, or even your lower back.  And because there is less resistance, you will be able to hit harder.

2. Keep the arm and fist relaxed throughout the punch

Stay relaxed throughout your technique, and only tighten at the point of contact.  This allows you to move faster, and speed is one of the main factors in power generation.  Tensing at the moment of impact helps transfer that power into the bag, and stops you from over extending shoulder joints.  When kicking, the same rule applies, with the core tightening at impact to protect the spine.  Relax as you return to starting position.

3. To reduce neck strain, relax the shoulders when punching

Those hands get heavy during a kickboxing working.  You know you are supposed to keep them up to add to your workout, but when the arms start getting tired, you shoulders will try to help out.  Before you know it, those traps are cramping, your neck hurts, and your workout suffers.   Keep your shoulders relaxed, remember to breathe deeply, and shake those arms out every so often; it’s a fitness kickboxing class, not Fight Club, no one is going to hit you if you need to drop your hands for a moment.

4. Keep the non-punching fist at the cheek throughout the movement.

Speaking of keeping your hands up, there is sometimes a communication disconnect between kickboxing instructors and class participants.  We say keep your hands up, and you will bring them up to rest on your chest.  While this is better than keeping them by your waist, it doesn’t get you that arm and shoulder workout like a good guard should, and it puts your hands in a position that could lead to improper punching technique.  What we mean is that your hands should be up (chin level or higher) and out, away from your chest with the fists ready to drive forward in a straight line with each punch.  Imagine having a microphone in your front hand and a telephone in your back hand.

5. Post and pivot when kicking

Kicks are some of the most powerful techniques you will use in our kickboxing classes.  They engage the whole body in active, explosive movements that ROCK those heavy bags.  It is not uncommon to see a 270 lb bag get knocked over by a kickboxer half that weight… IF they are kicking correctly. Every kick should start in the opposite foot, with the weight shifting to the ball of that foot and the heel lifting (posting), followed by a pivot of that heel that allows the kick a full range of motion with maximum power input from the hips.  When you kick without pivoting, a certain amount of the power is directed at your own joints, including your knees, ankles, hips, and spine.  You also risk a loss of balance.  Before you kick with power, kick with a pivot.

6. While you don’t want to hyperextend the joints, do maximize range of motion by extending fully.

When working shadowboxing, your kicks and punches should be light, focusing on movement and footwork, lengthening muscles by extending you reach for each technique, and preparing for heavier work later in the class. When working with a partner on the focus mitts, we extend our range by working just out of arm’s reach, then using footwork and body positioning to cover the distance.  And finally, on the heavy bags, we want to generate power by punching through the core of the bag, not just patting the surface.  By keeping good alignment of our joints, we can reach deeper into the bag without exaggerating our movements; whenever we vary from clean technique, we risk injury.

7. Emphasize a quick, strong and purposeful rechamber phase, as rechambering is an important part of the workout.

Rechambering your techniques, or pulling them back from the fully extended range to the ready position, works the opposite muscle groups of each technique, helping the body stay balanced in its conditioning. You will get your first experience of this after your first intense kickboxing class; the next day you may feel your biceps burning from pulling back all of those punches.  Being mindful of your rechamber also serves to bring you back into the proper guard so that you are balanced and ready to strike again with clean technique, which in turn helps reduce the chances of injury.

Try these tips out, and let us know how you feel!  And if you are looking for kickboxing classes near Patchogue, give us a call and one of our instructors can help you get a safe — and INTENSE — workout!

 

 

 

 

 

 

 


Fitness Kickboxing Classes in Patchogue, NY

4GK Martial Arts

380 East Main St

Patchogue, NY 11772

631-776-8060