The TKD Essentials

So you're ready to dive in. You've got your Pumping Iron subscription, weight lifting gloves, water bottle, and pencil & paper. The next step is figuring out where to start, so let’s begin with a quick anatomy review...

Following is a list of the major skeletal muscles of the body, and brief descriptions of their function.

Upper Body

Neck-supports and rotates the head, and flexes the neck in different directions.

Back

• Trapezius-help to pull the shoulders up and backward.
• Latissimus Dorsi-when contracted they pull the shoulders and upper arms down and back, and also arch the upper spine. These muscles give body builders their v-shape.
• Erector Spinae-these muscles arch the lower/middle spinal area, and are very important for proper posture.

Shoulders-the deltoid muscle group lifts the upper arm upward to the front, side, and rear positions.

Chest-the pectoral muscles work together with the shoulder muscles to move the upper arms forward, and to cross the arms when contracted.

Arms

• Biceps-when contracted and the palm is facing up, the bicep pulls the forearm upward. It also rotates the palm upward (supinated).
• Brachialis-pulls the forearm upward when the palm is facing down (pronated).
• Forearms-rotates the wrist and hand. When palm is down, the forearm extensors lift the hand upward at the wrist when flexed; palm up, the forearm flexors lift the hand upward at the wrist.
• Triceps-perform the reverse function of the biceps by straightening the arm and also raising the upper arm rearward.

Abdominals

• Rectus Abdominis-when contracted, flexes the upper torso forward at the waist.
• External Obliques-help to twist the upper body from side to side, and bend the upper body to each side.
• Intercoastals-smaller muscles that support the function of the other two abdominal muscle groups.

Lower Body

Hips

• Flexor Muscles-help to lift the upper leg in an upward motion.
• Buttocks-when contracted, moves the upper leg to align with the spinal column.

Thighs

• Quadriceps-when contracted, lift the lower leg to straighten the leg.
• Biceps Femoris (hamstrings)-when contracted, pulls the lower leg upward behind the thigh.

Calves

• Gastrocnemius-extends the foot when the leg is straight.
• Soleus-extends the foot when the leg is bent.
• Tibialis-lifts the foot upward toward the shin.

The highlighted muscle groups are what we consider The Taekwondo Essentials. Since the focus of Taekwondo is on powerful kicking and jumping techniques, the proper development of these muscles is essential for top TKD performance.

Next up: The Muscle - Kick Connection