Techniques to Increase Punching Power
What Determines the Power of the Punch?
The punching power depends on several factors: technique, punch trajectory, speed, bodyweight.
Improve Your Punching Technique
First of all, it is the striking technique that influences the power of the punch. If you want to improve it, you should consult a coach to understand what trajectory your arm or leg should move, when you should squeeze or relax your fist, how your body should behave at the moment you throw a punch.
- Your feet should be placed slightly wider than shoulder width.
- The heel is raised first.
- When you throw a punch, twist your foot toward the movement of your arm.
- At the right-handed blow do not move your left foot, but lift the heel of the right one, and vice versa.
- The knees should be slightly bent, and the bodyweight should be shifted forward;
- Turn your hips toward the opponent as you throw your punch;
- Avoid just moving your arms at a short-armed blow. Rotate your entire body;
- Turn your torso sharply and never overextend yourself;
- Do not pull your hand back before your throw a punch – thus you can be exposed by your opponent easily;
- When punching, clench your fist to the limit;
- Exhale as you punch;
You can perfect your punching technique throughout your life, making your punches more powerful. Pay special attention to this component and treat it as the main.
Improve Your Strength, Speed, and Explosive Energy
For this exercise you need some free space and a heavy ball which is used by the boxers at their workouts. If you fail to find it, use a basketball.
Starting position: stand straight with your feet shoulder-width apart. Raise the ball above your head. Forcefully throw the ball down and catch it as it bounces off the ground. Perform at least 15 reps.
If you live in an apartment, you should better refuse to do this exercise, because there is a danger to break the ceiling of your downstairs neighbors.
Starting position: stand straight with your feet shoulder-width apart and arms at your sides. Sit down so that your knees are on a level with your hips. Then jump up explosively for a maximum height while raising your arms overhead. Perform as many jumps as you can (you may also take a couple of dumbbells in hands).
Train your upper body as well: strengthen your triceps, back muscles, and shoulders to get more punching power.
Your hands must be spaced slightly wider than shoulder-width apart. You can add weight by using a belt, attaching a strong chain and then threading weight plates through it. Try to do as many pull-ups as you can.
Place your hands closer than shoulder width. Keep your body in a straight line without sagging in the middle. Push-ups train mainly triceps, back and chest muscles. Bench press works on the same principle. To strengthen your wrists, try to do push-ups on your knuckles.
Find a bench and stand with your back to it. Place your hands on the bench. Extend and relax your legs. Lower your body toward the floor by bending your elbows, and push your body up with your arms. Perform three sets of twenty reps.
Stand with your feet slightly wider than hip-width apart. Hold the kettlebell with one of your hands and place it in between your feet. Your arm should be extended. Slightly bend your knees, and vigorously swing the kettlebell up to the forehead height (at the right angle to your body). At the top point keep the back straight. Repeat up to eight swings with each hand. Make sure that you feel the muscle tension.
Kettlebell Overhead Swing
This exercise is similar to the previous one, but it differs only in swinging the kettlebell over your head, until your arm is fully extended. In 8–12 reps change the arm.
Place the weight in between your feet. Grab the handle with your hand and begin swinging the kettlebell up powerfully, placing your arm so that you can yank the kettlebell up over your shoulder. Then explosively push it up over your head and extend your arm. Return to the starting position. Perform ten reps with each arm.
Kettlebell Sots Press
Clean a kettlebell and go into a squat. Extend your left arm in front of you to keep the balance. Press the weight overhead. Wait a second and then do the second rep. Change the arm. Stay in the bottom position of the squat for the entire duration of the set. You should tense your calves and glutes throughout the whole exercise.
Kettlebell Turkish Get-Up
Lie on your back, take the kettlebell with your hand and press it overhead. Your arm should remain constantly in a vertical position. Then try to stand up carefully. Bend one leg first, then the other. You can also help yourself with an opposite arm. Perform ten reps.
Double Kettlebell Press
Clean two kettlebells to your shoulders. Breathe in as you press the weights up with a jerk. Slowly lower the kettlebells. Your abdominal muscles should be tensed all the time as you perform the exercise.
Other Ways of Developing Punching Power
- Use a carpal expander Buy the most rigid tool and squeeze it with each hand alternately. Do it vigorously, applying all your force. This exercise helps develop interdigital muscles and forearms. As a result, your fist will become stronger and more powerful;
- Jump rope every day. Raise both knees as high as possible when jumping. Try to touch your chest with your knees;
- Exercises with a sledgehammer are no less effective. Take the tool (you should better do it at the garage) and start to drive the head of the hammer into the used tires. This exercise targets the muscles that are used when throwing a punch;
- Ask your friend to help you. You are going to work on boxing paws. Punch through the target, as if there is something behind the paw you are aiming for. This exercise helps keep your punching speed and enables you to punch harder;
- Unexpected blows are considered as the most effective, because they do not allow your opponent to react in time. The exercise known as “shadow boxing” helps develop punching speed and sharpness. Perform this exercise every day for at least ten minutes. You can also use a pair of light dumbbells (1–2 kg);
- You can use a rubber band, or carve straight pieces from tires. Fasten one end of the material to the wall or something that is reliably fixed. Take the other end in your hand and throw punches, resisting the back pressure of the elastic band;
- To improve power and explosiveness, perform knuckle push-ups or clapping push-ups. Do three sets of ten reps;
- To increase your speed, try to throw punches while jumping. Start with one blow and increase its number gradually. Thus, you should be able to throw 3–4 punches before your legs touch the floor.
All these exercises help not only develop the punching power, but also increase strength and endurance of the arm muscles and tendons. You will see the results in a week of regular workouts.
A hard punch is essential, but it should be used only for defense. Always remember the possible consequences.
The Importance of Punching Accuracy
No matter how powerful your punches are, you never succeed if you land them at the protected areas. It is important to hit vulnerable spots of the body. From an anatomical point of view, a knockout is a critical load of cerebellum. The impulse from the central nervous system disables the body. The direct impact on this brain center is carried out by the punches thrown at:
- Back of the head.
There are other weak spots in the human body that can be hit in order to demoralize the opponent. Powerful attack on such zones breaks the normal body functioning and results in loss of consciousness and disability to continue fighting:
- Liver which is a blood store: blows to this area cause spasm, suffocation, and loss of consciousness;
- Solar (celiac) plexus which is the complex network of nerves: a precise hit guarantees temporary respiratory failure and disables the opponent;
- Under the heart: a powerful fist blow or kick causes tachycardia, blocking of the respiratory center, and sometimes even cardiac arrest;
- Lower abdomen and groin – no comments.
The knockout threshold is individual for each person, but in general the punch with a force of 150 kg can disable the opponent provided it is thrown accurately and abruptly. For the lower part of the jaw 15 kg is enough! Classic boxing teaches to punch the following weak spots of the human body:
Studies and Punch Force of Famous Fighters
The punches thrown by various parts of the body have different force. According to the National Geographic, the average punch force is as follows:
|№||Body part||Punch force, kg|
|1||Knee – Muay Thai||1600|
|2||Leg – Karate||450|
|3||Leg – Taekwondo||650|
|4||Leg – Kung Fu||370|
|5||Fist – Boxing||450|
The world of sport presents a number of outstanding fighters who possess the enormous blow force:
|№||Fighter||Force unit, kg|