Let’s be real for a second. If you mention Benson Henderson to a casual MMA fan, the first thing they probably think of is the toothpick. Or maybe those massive quads. If they’re a hardcore fan, they’re definitely picturing that night in the WEC when Anthony Pettis ran off the cage like a ninja and nearly took Ben’s head off with the "Showtime Kick."
But there’s a specific part of "Smooth" Ben’s game that often gets ignored by the highlight reels: his Taekwondo roots. Specifically, the Benson Henderson axe kick.
In a world of calf kicks and boring jab-fests, the axe kick is a bit of a unicorn. You don’t see it often because, honestly, it’s hard to pull off without looking like an idiot or getting taken down. But Henderson? He made it look like it belonged in the Octagon.
The Taekwondo DNA
Most people forget that before Ben was an All-American wrestler, he was a Taekwondo black belt. His mom, who is Korean, basically forced him and his brother into TKD when he was nine. She wanted them to stay connected to their heritage.
That background changed how he fought. While other wrestlers were just "grind and pound" guys, Henderson was out there throwing weird stuff. He didn’t just use the axe kick to show off his flexibility—though, let's be honest, his flexibility was insane. He used it as a tool for damage and psychological warfare.
Why Nobody Uses the Axe Kick Anymore
The axe kick (or neryo chagi if you’re fancy) involves bringing your leg up high and slamming the heel down on the opponent's head or collarbone.
It’s risky. Like, really risky.
- Balance: You’re standing on one leg while the other is way up in the air.
- Counter-takedowns: If you miss, your leg is basically a gift-wrapped invitation for a double-leg takedown.
- Energy: It takes a ton of gas to throw a heavy limb that high repeatedly.
Henderson somehow bypassed these issues. In his fight against Clay Guida at UFC on FOX 1, he threw it out there to keep Guida—one of the most chaotic human beings to ever step in a cage—at bay. He even famously tried it against Nate Diaz during his title defense at UFC on FOX 5.
The Diaz Fight and the "Leg Jab"
You’ve gotta remember the Nate Diaz fight. Ben was a man possessed that night. He wasn't just throwing the Benson Henderson axe kick; he was punching Nate in the thigh. Literally. He’d drop down and jab Diaz’s quad.
It was baffling. Diaz looked frustrated. The crowd was confused. But it worked.
The axe kick fits into that same "weird but effective" category. In the third round against Diaz, Henderson threw an axe kick that didn't necessarily land a knockout blow, but it forced Nate to reset. It broke the rhythm of the Stockton-style boxing that the Diaz brothers are famous for. When you’re worried about a heel coming down on your nose, you’re not thinking about your 1-2 combo as much.
The Guida Battle: A Technical Masterclass
If you want to see the axe kick used as a real weapon, go back to the Clay Guida fight. That match was basically 15 minutes of two guys trying to out-cardio each other.
Henderson used the axe kick as a "keep away" tool. Guida likes to dip his head and charge. By throwing the heel down, Ben made Guida think twice about that blind entries.
"I used that against Clay a couple of times. I know I landed a few ones that made him get a sad face." — Benson Henderson on his signature moves.
He wasn't lying. Guida has one of the best chins in the history of the sport, but eating a heel to the chest or shoulder from a guy with Henderson's leg power is going to slow anyone down.
Breaking Down the Technique
Ben didn't throw it like a traditional martial arts demo.
Usually, an axe kick comes from the outside-in or inside-out. Ben’s version was often more of a "snap" downward. He would use his southpaw stance to hide the lead leg or launch the rear leg after a scramble.
The goal wasn't always a KO. Sometimes it was just about the sternum or the collarbone. If you land that heel on someone's collarbone, their lead arm becomes a lot less useful for the rest of the fight. It's subtle damage that adds up over five rounds.
Did It Actually Work?
Look, did he ever knock anyone out cold with it in the UFC? No.
But MMA isn't just about the finish. It's about control. Henderson's title reign was built on being "smooth." He was a master of the close decision because he was always doing more. He was throwing leg jabs, up-kicks from his back, and axe kicks that kept opponents guessing.
Critics called him a "point fighter" during his championship run, which I think is a bit unfair. He was fighting the best guys in the world—Frankie Edgar, Gilbert Melendez, Donald Cerrone—and he was doing it with a style that nobody could replicate.
The Legacy of "Smooth" Striking
We see a lot of calf kicks now. Everyone does them. It’s the "meta" of 2026. But the Benson Henderson axe kick represents an era where fighters were still experimenting with how to translate traditional martial arts into the cage.
Ben proved that you could be a world-class wrestler and still keep your TKD flair. He showed that being "weird" in the cage is actually a massive advantage. If your opponent has never trained against an axe kick, they’re going to react poorly when it happens.
How to Apply This to Your Own Training
If you’re a martial artist or a hobbyist, don’t just start spamming axe kicks in sparring. You’ll get tackled.
- Flexibility first: If you can't touch your toes, don't try to kick someone's head from above. Work on your hamstrings daily.
- The "Set-up": Henderson never threw it raw. He’d throw it after a clinch or when the opponent was backing up against the cage. Use it when their movement is restricted.
- Target the body: Don't always hunt for the head. A heel to the solar plexus or the shoulder is much easier to land and much safer for your balance.
- Recover fast: The second your heel hits, that foot needs to be back on the floor. Don't "hang" your leg in the air.
Benson Henderson eventually retired from MMA in 2023 after a legendary career spanning the WEC, UFC, and Bellator. He left behind a legacy of being one of the toughest, most durable, and most creative lightweights to ever put on the gloves.
Next time you're watching a fight and it feels a bit repetitive, just remember the guy who fought with a toothpick in his mouth and wasn't afraid to drop an axe kick in the middle of a world title fight.
Take Action: If you want to see the technique in its prime, go find the full fight of Henderson vs. Guida on UFC Fight Pass. Watch how he uses his kicks to disrupt Clay's rhythm. Then, go to the gym and work on your active flexibility—because unless you have those Bendo hamstrings, that axe kick is staying in the "cool idea" pile.