Tips and tricks for more punching power, the cable machine routine!

I have done this a lot and I am still doing it.
Great for core strength and hand strikes, and once your core is powerful, it will help with kicking as well.
It even helps with breathing, yeah I know, that sounds weird, but it really does, I will talk about it.
Subscribe to Bas today! smarturl.it/subtobas
As a professional fighter, one of his favorite tactics was the liver shot (both punch and kick), and he popularized its use in MMA. Bas is known for his charisma and has capitalized on his celebrity status since retiring from fighting in 1999. He works as a color commentator in the MMA orginazation. He has appeared in numerous tv shows, movies, and video games. He also coaches MMA and has authored several instructional materials.
/ basruttenmma
/ basruttenmma
O2Trainer.com

[@roachmancam9012]

I feel truly blessed to be alive in this part of history where we are learning from and interacting with legends such as Bas Ruten himself.

[@willrichtor]

You should have been on Sherdog back in the day, Bas stayed on the forums having the most interesting discussions with us. There were several fighters like that and it was all very genuine, very, very different to what goes on now with social media. It didn't feel like "stars interacting with a fan base" it was just a forum of people studying martial arts and combat sports and a handful of the members just happened to be pro fighters.

[@rogerv6590]

Worddelux = understatement

[@user-sm7kq3fu3o]

Yep back in the 1980, 1990,s you had buy a VHS tape at your local fitness shop for like £35 and take a gamble on what ever hardman was selling their book or video

[@hydroguy6927]

​@@willrichtor God I miss those days on the Sherdog forums...

[@painkillerrc7718]

True story❤️🙏

[@premodernprejudices3027]

After Fedor, this guy was and is still my favorite all-time MMA. Brilliant fighter, fierce competitor! Also, a man of impeccable character and class. A true legend.

[@Batmaaaan12]

BAS RUTTEN the real martial artist, the legend the m a n.❤

[@tomasn4744]

Y un gran Católico 💪🏻✝️⚔️🇻🇦

[@jimmyjohn5707]

I love how he explains the purpose of the punch technique. You can tell this man was methodical in his violence, i feel sorry for guys who called him out in street fights🤣

[@AjaychinuShah]

Neever understood why men have problem with him and women in their revealing Basque...Then his ethnicity hit me...Cataloaan SpanISH ... NOT GOOD IDEA doggg. RUFF RUFF DOG POUND tonight

[@alex09aries]

The best and original

[@AjaychinuShah]

@Antionitonio Bianchinitio THAT there BUD is classic IDOT, pardon IDO portal material.

[@tombratton3196]

If you ever have seen some of Bas's fights from back in the day, he had a way of striking that was scary hard. :)

[@DexterHaven]

Yeah, only a few fighters seem to punch through a target with force and grit. Chuck Liddell was another one who did.

[@jurgeng38]

Deep

[@BobbyxZx]

i mean, he also skirted the ruleset with those open hand punches. if you watch that old footage, he was the only one doing that. it's not that hard to look like a boss, when you're boxing grapplers in mma pre history. the level of guys he was stomping back then wouldn't have made a pro roster today. is what it is.

[@AJohnSmith]

@@BobbyxZxIt wasn’t NOT allowed so why wouldn’t you?

[@humansnotai4912]

"This is my weak arm"....but could still knock out anyone on the planet with it. Love you Bas, you are awesome. Namaste x

[@johntay3831]

Bas is a martial artist you can trust. He did his research, tried and test things before giving out to people. Everything he says and recommends won’t mess up.

[@nolansacket3457]

Just like Arnie says too about his workouts, "don't think, just do" and "don't let perfection get in the way of progress"

[@willrichtor]

To those interested, turning the first over at the end of the punch was an innovation that came about as a result of moving from bare knuckle fighting to using leather gloves. Bare knuckles cut facial skin very effectively but the leather gloves toned down the cutting effect of the knuckles. So it was discovered that turning the fist over at the moment of impact made up for that by splitting the skin using friction and a twisting motion. That's where it came from. That's the ONLY practical use of turning the first over. In fact, studies have shown that the orientation of the radius and ulna when throwing a punch with the first vertical(bare knuckle or karate style) transfers force through the arm more efficiently than when the fist is turned horizontal. When you turn the fist horizontal, those bones twist to become much further from parallel to one another, and force is exerted in a Y shape to the edges of the wrist rather than in line from the elbow to the fist. Turning the fist over, along with tightly wrapping the fists(another measure that was taken to increase the cutting ability of a gloved fist) are two of the primary causes of broken hands and wrists in combat sports. The bones that are involved are not strong to the type of torsion generated, ESPECIALLY when you have squeezed them tightly together so that they have nowhere to recoil through the hit. There is a common misnomer that wrapping the hands tightly protects them. This is untrue. While wrapping the hands may save some skin on your knuckles, professional style wraps, especially Mexican style wraps, are ONLY to make your fist more dangerous.

[@NorthernIrelandConflictVideos]

hello Bas, if you read this you are a legend, and changed my life and got me into the fitness world away from any gangs that we have over here. you are the greatest and very down to earth. i wish you all the best and many many healthy years ahead

[@torealexandersen2179]

I still get surprised when I see Bas talk, seems so friendly and approachable, it’s such a contrast to the the absolute beast that he unleashed in the ring.

[@Beorn567]

I grew up watching Bas Rutten fight and do commentary for Pride just as I started grappling and doing BJJ back in 2003. I was 20 then, I’m 40 now. Watching this I now realise this man has been an icon and role model for me for half my life.

[@Sinekyre14]

The understanding of breathing changed my life. I had no idea my lungs were in my back and all the way down.

[@OfficialBasRutten]

Yeah, changed me too, people think I just say it because I sell the O2Trainer but I would have promoted this even if it wasn't mine like I have done with MANY other products. My endurance is cray now. Happy you have the same experience!

[@ChrisFXOriginal]

Bas has always been my hero. Since I was a teen I always looked up to him! When he was brought up in a conversation between amateurs, there was never a single person to talk negatively about this beast of a man!!

[@robh9047]

You're AMAZING Bas! Great opening for the video! Fighting is no laughing matter but you had me laughing hysterically with that intro.

[@OfficialBasRutten]

Haha, happy you like it, my buddy Scott, who's the other guy and who's the guy who films and edits, came up with it. We have some other funny ones coming!

[@skitmakercraig6281]

What’s the heaviest weight u should put for the machine?

[@JerseyJersey100]

Your arm is looking good, champ. Happy for you. I had same injury and it took almost 4yrs to get back to 85%. It was a dark time

[@spacelord2234]

In Bas we trust ! Thanks for your inspiration and motivation 🙏💥

[@steveking9514]

It’s still insane to me how quickly Ramon Dekkers could rotate his core and put full power into those lightning fast combinations 🔥 Thanks for the lesson Bas, you’re the best. 👊🏻

[@doubleapersonal]

I really freaking appreciate this set, and the way you explain it. I used to feel self conscious working similar kinetic chain exercises at the regular gym. It’s cool to see a real badass teaching a whole set that builds strength, power, endurance, and form!

[@marcusherts9345]

Love it, short , clear, to the point, great tips to complete in a short period, thanks 🙏

[@kinbolluck476]

Haha period 😂

[@krisleach5114]

As always, thank you, Bas! Grateful for all you bring to the table.

[@mxney8867]

Got to interact with Bas a couple of times at my job. Such a blessing to have shared space with such a legend! Beautiful family and very kind people !

[@jonasbuyle1341]

Wow i didn't know Bass is such a great teacher , pure gold and almost nobody is watching. And it's like that about Ali , he threw punches with a loose open hand to get that crazy speed , maybe with a little twist of the wrist for accuracy.

[@jmantooth]

Bas, I like how you tell us to trust you. Like we needed a reminder. :) Excellent workout as usual!

[@OfficialBasRutten]

Haha, thank you!

[@taulguedi637]

This right arm have improved A LOT. I am happy to see you so well, Bas. All what you do is good.

[@SunAndMirror]

Absolute Legend I wish your arm the best of recovery, you are too generous to be teaching on youtube for free!!! This is a gift to all!!

[@juancarlosjc4888]

This man is really amazing! Helping people sharing his vast knowledge makes him greater. Resilient, revolutionary, great carisma also, great sense of humor. Really would like to meet him one day. "Un tipazo" as we say in México. Thank you Mr. Bas Rutten 😊

[@milancvetkovic1601]

Great stuff Bas. Love it. Paul Chek has been teaching these stuff for years. This applies to primal movements, and as well in other sports. Tennis, handball, baseball and etc. Much love 💪

[@CaryChilton]

Bas inspiring as usual. So good to hear to do the thing you dont want to do or feel like you can do to the level your normally could - for mental strength and consistency principle

[@Mrgood189]

Anything he says, i listen. One of the realest ever

[@pyschointellectual]

This is not just a Triaining tutorial it's a coaching process.. I don't train much these days as I'm very mobile but I have the bands and do these exercises whenever I can, Bas just sorted out my technique, made it better for sure. Thanks BOSS😊

[@professa_riddler3818]

This was great. Not only the routine, but the holistic advice in the last 5 minutes or so. You're a true master Bas. Nicely done. Subscribed.

[@operatorblack]

I love Bas Rutten! Such a cool guy and legendary fighter. Humbled and grateful to be seeing these videos. Thank you Bas!

[@padraigin2929]

Bas, your arm looks amazing. I can tell that you truly practice what you preach. Godspeed Basito-sama

[@andycappuccinocucina]

Bas Rutten is a Great Person, was an "artist" before when was fighting and he is still an "artist" now teaching. A Real Man ! The Best.

[@oscarfelipe6687]

Hola Mr Bas. Just want to thank you for sharing all the amazing knowledge. I'm 55 years old and and I have been using your audios to train with my friends. Greetings from Spain. You a great inspiration ❤

[@bradlwykfulbright]

Supersets, YES, my stamina is thru the roof doing sets this way!! Thanks, Bas, for the tips, I am using them!!❤

[@Lokirogue]

Love ya Bas! I have kind of the same issue as you. Nerve damage from spine to shoulder and from shoulder to elbow. Had my final surgery roughly 7 months ago and have been following your free wisdom since the dvd days (and before!). Just wanted to say how massive of an influence you have been in my life. Always positive, being open and learning from your mistakes, feeling good about what challenges that are ahead of you rather than worrying. You are a goat in more ways than one and for that, I thank you my friend. The o2 trainee is beating the hell out of me but I’m now down to a 5/2 and it’s pretty rough at 43 but it gets the job done. Oh, and I would love to see more of you on the comedy podcasts…. You and Bert Kreischer killed it! I would love to see more of the hilarious and hysterical Bas… just an awesome person. God speed my friend.

[@OfficialBasRutten]

I really appreciate that my friend, thank you very much. Very soon I will be on Rogan again, I will let the people know, but it's this month. Sorry to hear about your nerves, what a nightmare right? At least I got my hand back, so I stopped complaining, couldn't pull the trigger from a gun, that's how weak it was

[@Lokirogue]

@@OfficialBasRutten Thanks Bas. Nerve damage does suck but it’s pretty wicked how resilient the body is. Super excited to see you on Rogan and what you have in store next!!

[@wimlokate5297]

Great routine, but i have one question, you do all the exercises after each other and thats it? Or do you suggest to do the whole thing 2-3 times again.

[@docamosroxie8686]

@@OfficialBasRutten I am currently watching this video from my hospital room...had 4 level cervical fusion and v decompression yesterday....my arm already feels better......fuk nerve damage sucks but optimistic now that surgery had been completed!!!

[@LP-mh6ri]

so much great info in one short video! Going to use this as my regular core routine .thank you Mr Rutten!

[@lossurfistos]

Love it❤ I’m a sports injury therapist and I’ve been doing this forever ( because I also like to get in the ring). I like to use heavy resistance bands though when I can so I can set the height a little lower on the straight punches and only get a rubber burn instead of a cable burn on my shoulder; setting it up higher like in the video makes you engage the muscle just a bit unorthodox at the very beginning but I’m weird like that. Cables work great for everything else. Uncle Bas, that nice uncle in the family that also knows how to dismantle a person in scary ways❤

[@jsullivan1082]

Absolutely love the functionality of the exercises... Bas you are the GOAT

[@pablitus44]

Thanks for take the time to share this mate , a legend

[@dougrpaget]

So nice of you to share, huge fan and nice to see you again, you were always fun to watch, a great person who cares as well, a great speaker mentor as well

[@deanpapadopoulos3314]

Thank you Mr. Bas.

[@dalescher]

Doing this for about 6 weeks now and I have to say this is the best workout I have ever done in the gym. I love it! I don't see how you could get more bang for the bucks. It works every muscle in the torso, build stamina and power. Thanks a lot for showing it to us Bas!

[@Mugwumps107]

Bas makes a great trainer as well as a great fighter.

[@unclejimbo861]

I appreciate the tips, Bas. Has helped tremendously.

[@akumakaizen]

Thank you for putting these exercises out! I've been doing them for many years (often with odd looks at the gym) , and I'm happy to see I was putting in the same type of work as some of the greats. It gives me a just little bit of peace. OSS!

[@scottyg5403]

Excellent workout! Thank you for the info! Love doing the superset routines!

[@globecomputers1]

Way to go Bassatron! You’re a machine!!!! Thanks for the info!👍

[@Irlandets]

I'm a simple man. As soon as I see some video with Bas, I click the like button. It is always full of fun and very useful information! Thanks, Bas! Osu!

[@3thingsfit]

Thanks, Bas for sharing this video with us.

[@pedroleal7118]

Thank you Sir! Always great advices, even for a neophyte ! Hope you're doing great!

[@Dolla_Dolla_Dan_Yall]

Huge fan! Been watching you since 2005. As a second year physician assistant student, I really appreciate your accurate anatomy knowledge throughout the video. One thing I think would help me are full body shots of the exercise so I can have an idea of the ideal foot placement. Been taking boxing lessons and I am wary of foot work these days to avoid injury. Great video and much love from Brooklyn!

[@VicMcLov1n]

THANKS BAS!! I need this for my Tuesday and Thursday workouts.

[@bangfury]

Nice Bas, thanks for this, love your training/work out stuff. Such a engaging teacher.

[@MTNMAX88]

This is some really awesome stuff. Everything Bas says is so valuable.

[@Dmvgold1995]

Arm seems a lot more mobile and stronger now. Glad to see he’s getting his strength back

[@spejnk1972]

El Guapo... Following you since the 90's. much love and respect for you sir

[@eugenedenny9119]

Bas is the man,a very thoughtful and caring man

[@BB49]

Great information, awesome presentation!!! Thank you!!!

[@TOMMYBENICE66]

always inspiring (in spirit ) thank you buddy keep them comming

[@gilgil5351]

I would love to have him as a trainer. He is inspiring.

[@ASSman864]

Wow bas ive been doing this exact thing with hooks jabs and straights. I knew it was bas rutten levels of effectiveness

[@ASSman864]

And yes i hate the uppercut too starting out

[@OfficialBasRutten]

Super good, I use to do it with hooks to the head but somehow was messing with my rotator cuffs. So I stopped those

[@ASSman864]

@@OfficialBasRutten okay ill have to pay close attention then as i slowly increase the weight, for now im only using around 12-17 lbs

[@howdydoo8921]

Very useful and practical methods. I'm going to try these and get the core exercise I need in a new way. Thanks Bas - great stuff.

[@PaulPhoenixMansenryuuouken]

I always use to do this exercises since I was a teen. And it give more power. Bas is a master of destroying bodies. I always love watching him fight and getting more tips in combat from him.

[@q8shadowq8]

Thanks for the tips Bas, also the end speech was very motivational!

[@mob5613]

This is super helpful. The intro was hilarious also. I'm glad I found this channel, thanks bas.

[@skitmakercraig6281]

What’s the highest weight u should put on the machine for this? Cuz too much is counter productive and make u slower and weaker right?

[@ASSman864]

Giving this a full watch when i get home, seen this right as i was leaving for work.

[@gregjackson4117]

Bas is my favorite fighter of all time. His personality is the best I have ever seen in any martial art. His skill and knowledge is next to none. Love this guy.

[@mr.ironbodybuilding]

Great video Mr. Rutten! Thank you for this video! 👍

[@rbh3138]

Always great learning from a great Champion.

[@davidb1975a]

Good stuff.. I will definitely add this to my routine.

[@alanbaskaev3907]

Thank for sharing Big Bas. Great stuff!

[@heavyion]

Thank you for your excellent work, Uncle Bas! You are a legend and will always remain in our hearts as a great fighter and a coach, who always made us stronger.

[@apfelninja]

That was phenomenal. I'm adding all of this in.

[@itllkeal]

This has helped with my balance as well. I can feel it while riding my motorcycle. Thanks

[@dharmicshaman9519]

Awesome info and amazing recovery on your arm, its looking strong af again.

[@mauriutzkaramazov3520]

Loved the intro Bas 😂

[@antoniogravina723]

Bas, thank you so much for the great advice about doing the reverse of the exercise. I am 54 years old. When I was growing up all we did in the neighborhood was wrestle and slap box. That was our outside neighborhood routine. In my mid to late teens, I joined the karate class. As a low level belt, I would attend all the classes. I'd go in the back row for the kitty class. Stay in the back row for the adult class. Then try not to be noticed in the back row in the advanced class.😊 I absolutely loved it. Me and my buddy would box in between classes, as well as study Judo out of a book. Our sensei Master Lim of Young Brothers was very cool. He actually had boxing gloves along with the rest of the gear and he would let us use them between classes and did not mind that we were throwing each other all over the place trying to learn Judo out of a book in between classes. I think he liked our spirit.😂 After a lifetime of throwing punches in bunches and tens of thousands of kicks. I can feel it in my body😂 lately I've had a little bit of issues with my hips. Stretching is really helping. But I applied your method. After my hour-long walk with the dogs I would walk backwards for the last quarter of it, and it has helped with my hips tremendously. Please keep passing on that beautiful knowledge. From this amateur fighter to you, my most humble gratitude. Thank you very much. Oosu God bless you 💪❤️🙏👍

[@davidmarkham4891]

Bas, that was Great ! And YOUR’RE Great ! Thanks !

[@squashcourtdojo]

Bas is dropping knowledge bombs left and right. The amount of info in this video is insane (quantity and quality, as always)! Thanks!!

[@satishswaminathan6971]

Amazing! I hate doing sit ups or crunches for my core and this is boon to do something more interesting for the core. Thanks so much, Bas!

[@zAvAvAz]

love it, and thank you for the breathing apparatus and health training

[@SerbianTexan]

Thank you for sharing your wisdom and training knowledge with us! 🙏🏻

[@lj2700]

Love the video. I always knew the cable machine had more potential than what I was using it for. Also, love my O2 trainer. I don't have much time to workout but when I do I don't get tired. Thanks Bas.

[@OfficialBasRutten]

That's music to my ears, I always say that when you can't workout, at least do the 30 reps! And you are doing it?!

[@SkemeKOS]

Bas, you are the man! Legend!

[@reviewer3448]

Thanks, i've implemented some of your techniques in sparring in past and they've worked.

[@nostradamus522]

Think Bus would be one of the best actors 😂😂😂👍🏻 Love his personality and of course his fighting abilities. One of the greatest with huge charisma and fighting skills ✊🏻

[@KevinMullaney333]

Bas- that intro is awesome. “I’m your Pusher man” Just got me the Body Action System and its a real game changer. Man! having pads to throw hands at every day is awesome. The design is really top shelf my guy.🎉

[@timnevinger5056]

I was having a shitty morning. The beginning really made me laugh and the exercise is informative. Thanks Bas.

[@CaptButtonMash]

This is gold advice, thank you for the video! 💪

[@anthonysodaro1159]

Basito, my all time favorite fighter, Pride Fighting Championship announcer, and liver buster.

[@LaNad846]

I enjoyed the exercises you've shared, I can't wait to get back in the gym and try them out.

[@teotheterrible]

Thanks for this Old G! Priceless info here!

[@cyberpunkalphamale]

The Big Streams of Combat!

[@ident1tyx]

Bas Rutten is back his punch is gonna give you heart attack, like pop pop pop - and the dude is dropped

[@andyhobbs8865]

Always bring the fun Bas😂😂

[@Polderjongen]

Not just a great fighter, but also a great teacher ... ❤ Love and greetings from Holland

[@kevinmanning4880]

Really appreciate your hard work into your exercise routine! Great speech at the end. God Speed.

[@kinbolluck476]

KILL ALL YOUR ENEMIES WITH LOVE AND COMPASSION

[@InTheBleakMidwinter666]

Bas is the Best fighter/human iv ever met, absolutely love this guy . I will forever love this guy zero ego and a complete badass