This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
Squat, twist and punch. Squat, twist and punch. This combination exercise works the legs and the shoulders by combining one of the greatest leg exercises—the squat—with a power-focused cross-up punch from the shoulder using cable resistance for extra toughness.
Set up a cable row with a single-hand-grip attachment at the lowest height setting (just off the floor). Stand perpendicular to the cable system about four feet from the machine, with feet slightly wider than hip-width apart, toes pointing forward, and your right side toward the cable machine. Hold the grip attachment with your right elbow bent and hand at shoulder level, with your palm facing inward. Position your left hand opposite it, also facing inward, so that you are in a classic boxer defensive position (see Photo 1).
- From the starting position, bend your knees and perform a squat, keeping your weight a little more back on your heels than on your toes. Go down to the point where your quads are parallel to the floor without compromising your form (see Photo 2).
- When you have squatted down fully, reverse direction and begin to stand back up to starting position, keeping your knees slightly bent. As you stand out of the squat, begin to pivot and turn your upper body toward your left as you powerfully punch your right arm across your body and up diagonally at about a 45-degree angle. You should pivot through your hips, feet, and knees as you punch up and across. Your right heel will come off the ground as you punch (see Photos 3 to 5).
- When you have punched across and up until your arm is fully extended, reverse the motion, pivot back to center, and return your hands to the starting position (see Photo 6).
- Do the recommended number of reps punching with your right hand, and then turn around, switch the cable to your left hand, and repeat with a left-hand cross-up punch (see Photos 7 and 8).