What is the Superman Punch? MMA Heavy Strike Explained.

If you click a link on this page and make a purchase, we may receive a small commission at no extra cost to you. Learn more.

Are you a fan of MMA fights and wondering what the Superman Punch is all about? Look no further! The Superman Punch is a striking technique used in martial arts, particularly in MMA. It involves a fighter jumping slightly forward, extending their back leg, and throwing a powerful punch with their leading hand. This technique can catch opponents off guard and generate significant power, making it a popular move for skilled fighters.

In the following sections, we’ll take a closer look at the history of the Superman Punch, its technique, and its benefits and variations. We’ll also explore its use in MMA fights and provide tips on how to train for and combine it with other strikes. By the end of this article, you’ll have a better understanding of what the Superman Punch is and how to use it to your advantage in the octagon. So, what are you waiting for? Let’s dive in!

The History of the Superman Punch in Martial Arts

The Superman Punch is a striking technique that has been utilized in martial arts for a long time. However, its exact origin is uncertain and disputed.

Some experts believe that the Superman Punch has its roots in the ancient martial arts of Muay Boran or Kung Fu. Others suggest that it was developed later in karate or kickboxing.

Regardless of its origins, the Superman Punch gained widespread attention when it was introduced in mixed martial arts (MMA) by fighters such as Georges St-Pierre and Anderson Silva in the early 2000s. Since then, it has become a staple technique in MMA and is widely used by fighters at all levels.

The Evolution of the Superman Punch

As with most martial arts techniques, the Superman Punch has evolved over time as fighters have adapted it to suit their individual styles and needs. Some fighters prefer to use it as a surprise attack, while others use it more strategically to set up other strikes or to counter an opponent’s attack.

In addition, different variations of the Superman Punch have emerged, such as the jumping Superman Punch and the spinning Superman Punch. These variations can be even more effective at catching opponents off guard and landing a devastating blow.

Despite its evolution, the basic concept of the Superman Punch remains the same: it is a powerful, high-impact strike that can be used to great effect in both martial arts and MMA.

The Superman Punch Technique

The Superman Punch is a flashy and powerful striking technique that requires proper form, timing, and execution. Here’s how to perform it step by step:

  1. Start in your fighting stance with your dominant foot forward and your fists up.
  2. Take a small step forward with your lead foot, and immediately hop forward with your rear foot.
  3. As you hop, lift your lead knee up, and extend your rear arm back.
  4. As you land, drive your lead leg forward, and simultaneously release your rear arm, throwing a straight punch.
  5. Rotate your hips and pivot on your rear foot for added power and follow through.

Practice the technique slowly at first until you’re comfortable with the motion. Keep your movements fluid and smooth to maximize your speed and power.

Remember to keep your guard up, and use the Superman Punch as a surprise attack to catch your opponent off guard.

The Benefits of the Superman Punch

The Superman Punch is a versatile strike that offers several benefits to MMA fighters. Here are some of the advantages of adding the Superman Punch to your fighting style:

Benefit Description
Surprise Factor The Superman Punch is a rare technique that can catch opponents off guard, especially if they are not familiar with it. The element of surprise can give you an edge in the fight and create openings for other strikes.
Power Generation The Superman Punch involves jumping forward, which can add power to your punch as you come down. When executed correctly, the strike can cause significant damage to your opponent and even knock them out.
Effective Range The Superman Punch is an effective long-range strike that can be used to close the distance between you and your opponent quickly. It can be used to set up other strikes, such as the kick or knee.

Overall, the Superman Punch is a valuable technique that offers several benefits to MMA fighters. It requires practice and proper execution, but it can be a game-changer in the right situation.

The Superman Punch in MMA

The Superman Punch has become a popular technique in MMA due to its ability to catch opponents off guard and generate significant power. Many fighters have incorporated this move into their fighting styles, using it as a tool to set up other strikes or as a knockout blow in itself.

One of the most famous uses of the Superman Punch in MMA was by Conor McGregor in his 2015 fight against Chad Mendes. With just seconds left in the second round, McGregor landed a perfectly timed Superman Punch that knocked Mendes to the ground, leading to a TKO victory for McGregor.

Another notable use of the Superman Punch was by Anthony Pettis in his 2019 fight against Stephen Thompson. Pettis utilized the jumping variation of the Superman Punch, leaping into the air before delivering a devastating strike to Thompson’s chin, resulting in a knockout victory.

While the Superman Punch can be an effective technique in MMA, it is important for fighters to use it wisely and not become too reliant on it. Like any striking technique, it can be countered if opponents can anticipate it or read the fighter’s movements. However, when used correctly, the Superman Punch can be a powerful tool in a fighter’s arsenal.

Training for the Superman Punch

If you want to add the Superman Punch to your arsenal, it’s important to train your body and mind to execute the technique with precision and power. Here are some tips to get started:

1. Practice the footwork

The Superman Punch requires a specific footwork that involves a quick shuffle forward with the lead foot, followed by a leap off the back foot to generate power. Practice this footwork by using agility ladders, cones, or shadowboxing.

2. Strengthen your legs and core

The Superman Punch relies on explosive leg power and core stability to execute properly. Incorporate exercises such as plyometrics, lunges, and squats into your workout routine to build strength and explosiveness.

3. Drill the technique with a partner

Find a partner and drill the Superman Punch with focus mitts or pads. Start slowly and gradually increase speed and power as you become comfortable with the technique.

4. Incorporate the Superman Punch into sparring sessions

Once you feel comfortable with the Superman Punch, try using it in sparring sessions to see how it holds up against different opponents and situations. Don’t be afraid to adapt the technique to fit your own style and preferences.

Variations of the Superman Punch

While the basic Superman Punch involves a jump and a punch, there are several variations that fighters can use to surprise their opponents and keep them off balance.

The Jumping Superman Punch

The jumping Superman Punch is similar to the basic version, but instead of just jumping forward, the fighter jumps up in the air before throwing the punch. This adds extra momentum and power to the strike, but also leaves the fighter vulnerable if the opponent counters with a takedown.

The Spinning Superman Punch

The spinning Superman Punch is a crowd-pleasing move that involves spinning 360 degrees before throwing the punch. It requires excellent timing and balance, as the fighter must land the jump and the spin before making contact with the opponent.

Other Adaptations

Fighters can also customize the Superman Punch to their own style and preferences. For example, some fighters may add a fake jab or feint before throwing the punch, while others may use it as a counterattack to catch opponents off guard.

It’s important to note that while these variations can be effective, they require practice and training to execute properly. Fighters should focus on mastering the basic Superman Punch before attempting these more advanced techniques.

Combining the Superman Punch with Other Strikes

The Superman Punch is a powerful strike on its own, but when combined with other strikes, it can create deadly combinations that are hard to defend against. By using the Superman Punch as a setup or a finishing move, fighters can keep their opponents guessing and create openings for other strikes. Here are some tips on how to combine the Superman Punch with other strikes:

1. Superman Punch + Straight Punch

One of the most effective combinations is the Superman Punch followed by a straight punch. The key is to use the Superman Punch to close the distance and then follow up with a straight punch to the head or body. This combo is great for catching opponents off guard and setting up a knockout blow.

2. Superman Punch + Hook Punch

Another great combination is the Superman Punch followed by a hook punch. This works especially well when your opponent is moving backwards or circling away from you. Use the Superman Punch to step forward and close the distance, then pivot on your front foot and throw a hook punch to the head or body.

3. Superman Punch + Uppercut

The Superman Punch can also be combined with an uppercut for devastating effect. Use the Superman Punch to close the distance and then throw a powerful uppercut to the chin or body. This combo is great for finishing off opponents who are already hurt or stunned.

Remember to always stay balanced and keep your guard up when throwing these combinations. Practice them slowly and gradually increase your speed and power over time. With the right technique and timing, the Superman Punch can be a deadly weapon in combination with other strikes.

Superman Punch vs. Other Strikes

The Superman Punch is a powerful and flashy strike that can catch opponents off guard, but how does it compare to other striking techniques in MMA?

Compared to the jab, which is a quick and straight punch used to set up other strikes, the Superman Punch requires more time and distance to execute but can generate more power and surprise.

The cross is a straight punch thrown with the rear hand, and while it also generates significant power, it lacks the unique angle and trajectory of the Superman Punch.

The hook and uppercut are both powerful punches commonly used in close-range combat, but they lack the range and surprise factor of the Superman Punch.

In general, the Superman Punch is most effective as a surprise strike that catches opponents off guard, but it can also be used in combination with other strikes to create devastating combinations.

Famous Fights Involving the Superman Punch

The Superman Punch has become a staple of MMA fights and has been used by many famous fighters to secure victories. Let’s take a closer look at some of the most memorable fights that involved the Superman Punch.

Conor McGregor vs. Chad Mendes

In the UFC 189 interim featherweight championship fight, Conor McGregor used his signature Superman Punch against Chad Mendes. The punch was so strong that it sent Mendes flying back and gasping for air. McGregor went on to win the fight by TKO later in the second round.

Anthony Pettis vs. Stephen Thompson

In the UFC Fight Night 148 co-main event, Anthony Pettis used a spectacular Superman Punch to knock out Stephen Thompson in the second round. Pettis had been struggling to land significant strikes throughout the fight, but the Superman Punch came out of nowhere and caught Thompson off guard.

Both of these fights demonstrate the power and effectiveness of the Superman Punch when executed correctly. It is a strike that can catch opponents off guard and lead to devastating knockouts.

Max Holloway vs. Brian Ortega

Another notable fight where the Superman Punch played a role was the UFC 231 featherweight championship bout between Max Holloway and Brian Ortega. Although Holloway did not finish the fight with the Superman Punch, he used it effectively throughout the fight to keep Ortega guessing and prevent him from mounting a comeback. The precision and technique of Holloway’s Superman Punch was a key factor in his victory.


These are just a few examples of how the Superman Punch has been used in famous MMA fights. Its surprising and powerful nature make it a favorite among fighters looking to gain an edge in their matches. Whether used on its own or in combination with other strikes, the Superman Punch is a technique that every MMA fighter should consider adding to their arsenal.

The Superman Punch: Frequently Asked Questions

If you’re new to the world of MMA or just curious about the Superman Punch, you may have some questions about this powerful striking technique. Here are some frequently asked questions and their answers:

Is the Superman Punch legal in MMA?

Yes, the Superman Punch is a legal technique in most MMA organizations, including the UFC. However, it’s important to note that some amateur MMA organizations may have different rules regarding strikes, so it’s always best to check with the specific organization before attempting the Superman Punch in a fight.

Can anyone learn how to perform the Superman Punch?

While the Superman Punch is a more advanced striking technique, it can be learned with practice and proper instruction. However, it’s important to have a strong foundation in basic striking techniques before attempting the Superman Punch. It’s also worth noting that the Superman Punch requires a certain level of athleticism and explosiveness to perform effectively.

Is the Superman Punch effective in a real fight?

The effectiveness of the Superman Punch in a real fight depends on a number of factors, including the skill level of the fighter, the timing and execution of the technique, and the opponent’s reaction. However, when properly executed, the Superman Punch can be a powerful and unexpected strike that can catch opponents off guard and lead to a knockout.

What are some common mistakes when performing the Superman Punch?

Some common mistakes when performing the Superman Punch include telegraphing the technique by winding up too much, failing to properly transfer weight from the back foot to the front foot, and neglecting to follow through with the strike. It’s important to work with a coach or training partner to identify and correct any technical errors in your Superman Punch.