Ushiro Geri - Part 2

Ok so now that you can identify when things go wrong but, how do I do it correctly.
Mentally understand that this is not a spinning Ura Mawashi geri kick. The only rotation is in the hips pointing towards your target. Everything else is a linear kick straight at your target. Get that set in your noggin first.


For these steps assume that your kicking the appointment with the left
leg.
1.) Rotate your body 180 degrees so that your almost doing a niko ashi dachi (cat stance)
stance with the left foot.
2.) Look at your target over left shoulder
3.) Hips should be parallel with the target. Do not over rotate. Over
rotation = rolling hips
4.) Keep the ball of your left foot on the floor. You should be
able to do a Mae geri from this stance. At your level as you kick you
will automatically tuck the leg up and under your butt as your kick.
No reason to raise the knee up.
4.) Back straight! Do not rotate shoulders. You need that rotation
later. And you should feel a slight pinch between your should blades.
That means you are not rounding the shoulders and disengaging your
back muscles.
5.) Hands should be up in a defensive posture close to body. Farther
out means more work for you to counteract their inertia when you
rotated in step 1.
6.) As you rotate in step #1 you should think of a screw being driven
into wood. As it rotates it lowers into the wood.
7.) Now also another tricky bit but, key to this whole thing. You
should feel that you are tucking in your left hip under your body as
you rotate. Almost like you were going to start sitting in a chair.
This helps with step #6. It is also where much of the speed comes from
as you whip the hip around 180 degrees and tuck it under you as your
lower. This also helps start to pull the kicking leg in the linear
path towards the target vs. in a circle.
8.) Kick STRAIGHT BACK. Think like a donkey kick.The knee and leg will
just naturally tuck under your but, as it goes straight backwards.
9.) Arch your back.
10.) How to Kimae and drive power in the kick. Requires a wave of
contraction from your body as your left leg is shot out in a straight
line towards your opponent. Timing is everything. Kick the opponent,
left arm coming back, right arm tucked close to your side, back
arching towards the opponent. Than at the last second your left leg
impacts squeeze both pinkies, your butt muscles, and tighten the core
and back. If you followed the above you should be able to get all of
these muscle groups tightened.
a.) Blocking arm (left) has to be tight and over the leg. Squeezing pinky allows you to tighten the arm -> shoulder-> back -> chest muscle ->
b.) Right arm squeeze pinky. Completes a.) chest muscle -> shoulder -> arm
c.) Pinching shoulder blades means you are arching into the opponent
and allows you to engage the mid back muscles.
d.) Arched back allows you to engage core muscles.
11.) Last snap that sucker back quickly. Depending on the technique
that may mean you recover back towards your supporting leg or maybe
into another technique were you my need to roll the leg so the knee is
up and you are purposely off balance forward but, in a controlled
manner