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Turn the heel of your front foot outward (away from the centerline of your body), so that your body turns. At the same time, pull the elbow of your rear hand directly upward. The reason for the turning motion is that when you go to make your strike, you can “unwind” your body, to deliver more power into the strike.

Once your elbow has reached its maximum height, start to extend your arm. As you reach upward with your hand, raise your weight off your front foot, transferring it to the rear—your front leg should hold about 30 percent of your weight; your rear, 70 percent. This will allow you to move weight forward as you deploy your hammer-fist, adding power to the strike.

Once your arm is fully extended, your weight transferred, and your body fully bladed, you will be ready to make the strike. Although it may seem that this process takes a long time, when all the movements are done simultaneously, it will be extremely fast.

Start to unwind your body, and shift your weight forward (your right hip should be pushing forward into the strike), as you bring your fist down. You should have the feeling of the body pushing your hand forward and down.