Bas Rutten UFC Kicking Workout
Photographs by Dustin Snipes

How to Kick Like a UFC Champion

One of the titans who dominated the early days of mixed martial arts back in the nineties (you know, before it was even referred to as MMA), Sebastiaan "Bas" Rutten was arguably the most fearsome striker in the world. He went on to become a UFC champion, and was undefeated in the last 22 fights of his career – when he earned a reputation for devastating his opponents with his trademark liver shot. On an episode of National Geographic's 'Fight Science,' Rutten's kicking power was tested, and the results showed that a single strike could splinter ribs and rupture internal organs.

It's no surprise that a key component of Rutten's daunting prowess was an equally daunting training regimen and sky-high overall fitness levels. He recently hosted the World Series of Fighting (watch it at, but we sat down with him a few weeks ago and asked him to walk us through his favorite exercises, which, understandably, tended toward explosive moves that enhanced his colossal kicking power.

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