Become Fighter
Ground and pound: MMA guide
Strike from the top without losing position. Short, heavy and balanced.
Ground and pound is striking from the top position. It works because the opponent is stuck: they cannot move away, so every shot lands on a fixed target. It fails when you give up your base to throw something heavy.
The best strikers on top hit with the hand that does not break their posture, and they stop when the referee steps in or the opponent turns away.
Key points
- Base first, then strike. A punch that costs you your balance gives up the position.
- Short punches and elbows from a tight posture. Wild swings open your head and arms.
- Use one hand to control while the other strikes.
- Strike to the body to make them move their elbows, then to the head.
- Practise on a bag or pads, not on a partner at full pace. Keep contact light.
Common mistakes and how to fix them
- Swinging from the shoulder. Short, controlled shots. The hips drive the punch.
- Losing your posture. Return to the base after every strike.
- Hitting with both hands and no control. One hand controls.
Combinations that use it
- mma-sprawl-pound: Sprawl, Ground and pound
Related techniques
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Top control and ground and pound module of MMA foundations.
Get it on Google Play. Coming soon to the App Store.
More from Top control and ground and pound
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.