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This exercise will teaches spiral force outward through the arm, locking it in at the moment of impact by packing the shoulder joint to transfer the resultant force to the entire structure. That's what happens in terms of mechanics. By doing the exercise for reps he will also increase his upper body strength and endurance, which will add bodily force to improved technical efficiency.

Here's a breakdown of the exercise:

- Begin by lying on your stomach with your left arm bent beneath you (weight on the back of the forearm and palm up), and your right propped up on your palm in pushup position.

- As you roll your body towards the right, rotate your left arm to screw it over palm down and bring yourself to the top position. The screwing motion of the arm happens simultaneously with the press that raises you up. You should ascend on an angle rather than simply roll over and press straight up. When your arm reaches full extension, your shoulder joint should be in a closed-packed position.

- From the top position, collapse your right arm and reverse the motion, lowering yourself to the right by unscrewing your right arm and rotating it over to the palm up position. The lowering and unscrewing motions happen simultaneously rather than step by step. Repeat to bring yourself back to the other side for one complete repetition.

The outward screw of the driving arm and the collapsing screw of the folding arm specifically prime the upper body force transfer mechanics of throwing (where you have a locking arm and a power transfer arm).

Please try this simple exercise for yourself. Once you've mastered the mechanics, add it into your conditioning regime for a training cycle and let us know how it builds your abilities on the mats.

In the second installment of this series on bodyweight exercise for martial arts, we'll look at a cool variation on the Screwing Arm Pressup which builds the tensile strength of the wrist.