With your fist, you can find very little useful information. In particular, they usually write that you cannot strike on your own and you need to train with an experienced fighter or coach who knows exactly what he is doing. We decided to correct this injustice and systematize all the knowledge necessary for a beginner to understand with his fist. Read on and absorb the knowledge!
How to increase punching power: characteristics
What are impact indicators and how to develop them? Speaking frankly, without embellishment, about the masters of Shao-Lin, all fighting characteristics and striking exercises can be divided into three indicators: speed, strength and technique. Next we list various exercises, with which you can develop each of them.
Speed
The best exercises for punching speed were developed by boxers a century ago: you take a 5-10 kg dumbbell in each hand and start sparring with a shadow, holding and
combining the same strikes in your usual rhythm. In just a minute you will feel how all your muscles ache from fatigue, but don’t stop: by doing so, you are killing three birds with one stone. On the one hand, you strengthen your muscles and make them stronger, on the other hand, you increase your endurance, teaching them to endure long-term loads, and, in the end, in training without weight, you will feel that you have become noticeably faster in movement.
Advice: another very interesting exercise from wushu fighters. Do shadow boxing in the pool, underwater. The speed of your punch depends on your body's ability to overcome air resistance, and since it is much higher, training in such conditions will make you much faster.
Oddly enough, you can read about how to increase the force of a punch in a real fight in an anatomy textbook. What is strength? This is mass times acceleration. Accordingly, if you work on speed, then all you have to do is work on your weight and thereby you will increase the power of your blow. Try to dial more work with large scales in heavy basic exercises.
Another secret of how to increase your fist is hidden in the density of the striking surface. For these purposes (to increase density) various brass knuckles are used, and also, which is a more effective and honest way, they stuff the surface of the fist, leveling the knuckles, which turns the fist into a real hammer. For the same purpose, you can simply do push-ups from the floor from a fist stand.
The correct technique for performing a strike is 50% of its power. After all, a well-placed blow originates in the heel of the leg opposite the striking hand, and only then, accumulating the inertial force of the legs, back, torso and arm, comes out at the striking point of the fist. By the way, this is why using an open palm to strike is much more effective (one bone joint is involved in the blow) than even a well-filled fist, because in the second case more than 30 bone joints are involved in the blow, which is not only extremely dangerous, but also extinguishes about 20-25 % impact force.
To train swipe, you need to know by what principle such power appears. There are several ways to develop the ability; to achieve this, you should train correctly and regularly. Impact force is affected by development correct technique.
What does the impact force depend on?
Some technical nuances that affect the formation of a strong blow:
- body weight;
- speed;
- hand trajectory and technique.
To develop such opportunities in yourself, it is recommended to contact a trainer and find out at what point you need to relax your fist and at what point you should clench it. He will explain the correct placement of the legs and the trajectories of the arms and legs. Stance when striking legs and arms:
- if you strike with the fist of your right hand, then the right heel should rise slightly at this moment, but the left foot does not move;
- legs are placed shoulder width apart, even a little wider;
- in the direction of movement of the hand, foot right leg unfolds a little.
- The opponent can easily determine if at the very beginning he moves his hand back and starts hitting.
- When a blow is thrown, the body weight shifts forward and the knees bend.
- The movement of the body creates a great effect during the strike.
- As the fist moves, the hips rotate towards the opponent.
- Before the start of the strike, a breath is taken.
- The tighter the fist is clenched, the more force is imparted to the blow.
- You should quickly move your body towards your opponent when throwing your fist.
The tactic works successfully if all techniques are performed simultaneously.
The fist must be clenched as tightly as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.
Generating explosive energy, speed and strength
If a person is right-handed, then you should not concentrate on training only the right hand; both hands should be involved in the work.
How to increase your hitting speed
To generate impact force and speed, you should develop top part body - these are the shoulders, triceps and back muscles. Required exercises:
Ball technique
To develop strength and speed, boxers often use ball training:
This workout is not intended for apartment conditions, so you need to find a more acceptable area for your goals.
Jump while squatting
Correct stance: arms rest on your sides, body is straight, and legs are shoulder-width apart. You should squat until your knees are level with your hips. Next, a strong jump is made with raised arms. Perform a minimum of 20 repetitions with a gradual increase in weight using dumbbells in your hands.
Impact strength exercises at home
Effective ways to develop punching power. Training is performed regularly. It is necessary to distribute them over a month, some are scheduled at intervals of 4 days, and others more often, so that a large number of exercises do not accumulate in one day. Recommended exercises:
This list of workouts will help build endurance, speed and punching power. Tendons and muscles will become stronger. If you follow the regime, the result will begin to appear after 3 months.
Important! Powerful striking force is needed in different situations, but it should be used for self-defense. Don't forget about your consequences.
Precision hitting technique
Nothing will happen to the opponent, even if you develop strength and hit protected areas. We need to look for weak points. A knockout involves a strong load on the cerebellum when delivering a blow to the head - this is from an anatomical point of view. From this body a signal is sent to the Central Nervous System and turns off the entire body. This can happen if you hit:
- back of the head;
- jaw;
- temple.
To immobilize the enemy, there are other painful points in the body. If you hit the target accurately, the opponent will be demoralized and incapacitated. Where to hit:
The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This may help in that case, if you hit it sharply and suddenly. The jaw accounts for 15 kg of impact power. In normal
To train a strong blow, you need to know by what principle such power appears. There are several ways to develop the ability; to achieve this, you should train correctly and regularly. The strength of a blow is influenced by the development of proper technique.
What does the impact force depend on?
Some technical nuances that affect the formation of a strong blow:
- body weight;
- speed;
- hand trajectory and technique.
To develop such opportunities in yourself, it is recommended to contact a trainer and find out at what point you need to relax your fist and at what point you should clench it. He will explain the correct placement of the legs and the trajectories of the arms and legs. Stance when striking legs and arms:
- if you strike with the fist of your right hand, then the right heel should rise slightly at this moment, but the left foot does not move;
- legs are placed shoulder width apart, even a little wider;
- in the direction of movement of the hand, the foot of the right leg turns slightly.
- The opponent can easily determine if at the very beginning he moves his hand back and starts hitting.
- When a blow is thrown, the body weight shifts forward and the knees bend.
- The movement of the body creates a great effect during the strike.
- As the fist moves, the hips rotate towards the opponent.
- Before the start of the strike, a breath is taken.
- The tighter the fist is clenched, the more force is imparted to the blow.
- You should quickly move your body towards your opponent when throwing your fist.
The tactic works successfully if all techniques are performed simultaneously.
The fist must be clenched as tightly as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.
Generating explosive energy, speed and strength
If a person is right-handed, then you should not concentrate on training only the right hand; both hands should be involved in the work.
How to increase your hitting speed
To generate the power and speed of the strike, you should develop the upper body - these are the shoulders, triceps and back muscles. Required exercises:
Ball technique
To develop strength and speed, boxers often use ball training:
This workout is not intended for apartment conditions, so you need to find a more acceptable area for your goals.
Jump while squatting
Correct stance: arms rest on your sides, body is straight, and legs are shoulder-width apart. You should squat until your knees are level with your hips. Next, a strong jump is made with raised arms. Perform a minimum of 20 repetitions with a gradual increase in weight using dumbbells in your hands.
Impact strength exercises at home
Effective ways to develop punching power. Training is performed regularly. It is necessary to distribute them over a month, some are scheduled at intervals of 4 days, and others more often, so that a large number of exercises do not accumulate in one day. Recommended exercises:
This list of workouts will help build endurance, speed and punching power. Tendons and muscles will become stronger. If you follow the regime, the result will begin to appear after 3 months.
Important! Powerful striking force is needed in different situations, but it should be used for self-defense. Don't forget about your consequences.
Precision hitting technique
Nothing will happen to the opponent, even if you develop strength and hit protected areas. We need to look for weak points. A knockout involves a strong load on the cerebellum when delivering a blow to the head - this is from an anatomical point of view. From this organ a signal is sent to the Central Nervous System and turns off the entire body. This can happen if you hit:
- back of the head;
- jaw;
- temple.
To immobilize the enemy, there are other painful points in the body. If you hit the target accurately, the opponent will be demoralized and incapacitated. Where to hit:
The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This may help in that case, if you hit it sharply and suddenly. The jaw accounts for 15 kg of impact power. In normal
In order to punch with a strong fist, it is necessary not only to train, but to understand how the force necessary to deliver a powerful blow is generated. There are several techniques that allow you to punch truly powerfully and strongly.
A strong blow is formed not only thanks to high speed, but also own weight. If you invest your full body weight, the result will be as powerful as possible. Avoiding dislocations is possible by following the correct execution technique, which involves never straightening the arm completely, and striking at different angles. They bring truly serious damage to the opponent.
Feet
They play no less a role in the impact force. Their position and movement must obey the following nuances:
- The feet must be placed wider than the shoulder girdle.
- The foot is turned in the direction of the movement made by the hand, while the heel is always raised first.
- When the blow is made right hand, the left foot does not move, the right heel rises and vice versa.
Proper foot placement allows you to deliver much stronger and more powerful strikes, but is not the only thing to consider.
What else do you need to know to give your fist punch power?
- Keep your knees slightly bent, shifting your body weight forward.
- During the strike, the hips should turn in the direction in which the opponent is located.
- In close contact, full movement of the entire body allows you to increase the force of the blow.
- You can't reach forward. The body should turn sharply.
- Pulling the arm back during the swing allows the opponent to predict and prevent the strike.
- When striking, the fist must be clenched as tightly as possible.
- Each new blow is performed with an exhalation of air.
These requirements must be met not separately, but simultaneously.
Exercises to develop a strong strike
To punch powerfully and strongly, you also need to train. This is facilitated by a set of exercises.
To perform the exercise, you must have enough free space. The ball should be taken heavy. The one that boxers train with is best. An alternative would be a basketball.
The execution technique is as follows:
- legs are spaced shoulder-width apart;
- the body is kept straight;
- the ball is raised high above the head;
- the ball is hit with force on the floor and caught after the rebound.
Stuffing is done at least 15 times.
Performed according to the following scheme:
- stand straight, legs at shoulder level, and arms at your sides;
- squat until the knees form one line with the hips;
- jump up, raising their arms at the same time.
You need to jump as high as possible. Do so many repetitions that there is no strength left. You can enhance the effect by using dumbbells held in your hands.
Training for triceps, shoulder girdle and back muscles
These muscle groups play an important role in increasing the force of the blow delivered by the fist and are trained through the following exercises.
When pulling up, keep your arms slightly wider than your shoulders. To increase efficiency, weights are hung on the belt. They try to do as many repetitions as their own physical fitness allows.
Hands are placed as close to each other as possible. You can't arch your back. It should remain straight. The exercise trains the triceps, pectoral and back muscles. The bench press has a similar effect. To strengthen your hands, you need to do push-ups on your fists.
Performed with a bench. They stand with their backs to her, lean on their palms, and squat slightly. They lower and rise by bending and straightening their arms. Do at least 3 sets of 20 repetitions.
Strengthens the hands and develops deltoids. The latter have a significant impact on the impact. In addition, the kettlebell is a piece of equipment that promotes muscle growth.
Legs are placed on the sides. A weight is held in a straightened arm between the legs, and the legs are slightly bent in knee joint. The weight is lifted forward with a sharp movement so that a right angle is formed between the projectile and the body. You need to ensure that your back remains straight at the top extreme point. Do up to 8 repetitions on each hand. Tension should be felt in the muscles.
It is performed similarly to forward lifts, but only the projectile is lifted above the head. The recommended number of repetitions on each side is from 8 to 12 times.
The projectile is placed between the spread legs. Place your hand on it so that your hips remain behind. They make a sharp jerk upward, throwing the weight directly onto their shoulders, and then push the projectile above their head. Return to the starting position. You need to do 10 lifts for each hand.
Kettlebell raises from a seated position
They throw the weight over their shoulder and squat down. To maintain balance, they push forward left hand. They lift the kettlebell up, wait a second, do another lift, and then change hands. The buttocks and calves should be constantly tense.
Lifting with a kettlebell from a lying position
They lie with their backs down on the floor, take a weight in their hand and lift it. The hand is held in a vertical position and then begins to rise. Bend first one and then the other leg. If lifting is difficult, help yourself with your free hand. Do about 10 repetitions.
Two shells are thrown onto the shoulders. Having taken air into the lungs, the weights are jerked above the head and then slowly lowered. During muscle exercise abdominals must be tense.
To make a punch stronger, you can use the following techniques and methods:
- Work out with wrist expander. You need to take the toughest one. The projectile must be compressed sharply and with maximum force. Working with an expander helps develop the interdigital muscles and forearms, which makes the fists more powerful and stronger.
- Jump rope every day. You should try to raise your hips as high as possible and reach your chest with your knees.
- Training with a sledgehammer also has quite the effects. It is taken in the hand and hit on old tires, which activates the muscles that also work during impact. This should be done outside, for example, next to the garage.
- Working in pairs, you need to try to hit the “paws”, imagining that the target is a few centimeters further away, trying to pierce through it. This makes it possible not only to hit harder, but also not to lose speed.
- Shadow boxing should not be neglected. This exercise allows you to learn how to deliver unexpected blows, which are the most effective, since the opponent does not have time to react. You need to exercise every day for at least 10 minutes.
- Explosive blows help develop push-ups both on the palms off the floor and on the fists. The number of approaches should be at least three with ten repetitions each.
Summing up
The above exercises help increase endurance and make the tendons and muscles of the arms stronger, and develop the power of strikes. If they are performed on a regular basis, the results become noticeable within seven days.
Every man should be able to stand up for himself and his loved ones. Therefore, many are interested in the question of how to increase the power of a punch, because one strong and accurate blow can decide the outcome of a fight, sending the enemy into a deep knockout. What determines the force of a punch and how to increase it? You will learn about this further in the sequel.
What determines the force of a punch?
Before answering this question, let's remember from the school physics course what force is. So, force is the mass of a body multiplied by acceleration. It turns out that in order to increase the force of a fist strike, we need to increase muscle mass or impact speed, or better yet, both.
However, that's not all. The force of the blow depends on the accuracy of the blow, as well as on whether you can fully invest in the blow, that is, put all the weight of your body into it. If the blow is not accurate, then the force of such a blow will be small. It's the same if you're not fully invested in the shot. You can often see beginners trying to apply a series fast strikes. Of course, the power of these blows is negligible, since a beginner does not know how to invest himself in a blow.
How to increase the power of a punch?
After analyzing information on this topic on the Internet, I found that most often, in order to increase the power of the blow, it is recommended to train the target muscle groups that are involved in the punch. Like, train your chest muscles, deltoids, triceps and everything will be fine. However, in order for the blow to be truly powerful and crushing, it is necessary to use maximum quantity muscles. Only the coordinated work of a large number of muscles will allow you to put your entire weight into the blow and, subject to high speed and accuracy, will provide maximum impact force.
Of course, in order to set up the correct striking technique you will need to be literate and experienced trainer, which will point out your mistakes and help you correct them. However, in order to increase the power of your fist, you do not necessarily need to work with a trainer. With the help of special exercises that can be performed both in gym, and at home, you can significantly increase the impact force.
Exercises to increase punching power
There are a huge number of exercises with which you can increase the power of your hand. Some of them like bench press, bench press narrow grip, push-ups and others, that is, strength exercises on target muscle groups, only indirectly affect the force of the fist. This does not mean at all that you should not do them. You can significantly increase your punching power by doing just these exercises at an explosive pace. However, today I will tell you about special exercise to increase punching power.
Hitting a tire with a sledgehammer
This exercise is the most effective for increasing punching power. With this exercise, you will learn to fully invest in the blow thanks to the coordinated work of all muscles. Hitting a tire with a sledgehammer produces a truly devastating blow. Moreover, this exercise It will be useful not only for drummers, but also for wrestlers.
As you can imagine, to perform this exercise you will need a hammer and an old tire. I advise drummers to use lighter sledgehammers (8-10 kg). Wrestlers may use heavier sledgehammers. It is better to bury the tire halfway into the ground so that it remains in one place.
Wrestlers should hold the sledgehammer by the end of the handle, and strikers should hold the end with one hand and the other approximately in the middle of the handle. This position of the hands will maximize the strength of throws for wrestlers and the power of punches for boxers.
The number of approaches and repetitions will depend on the goals set, the weight of the sledgehammer and the athlete’s fitness level and other individual characteristics. Try to perform 100 sledgehammer hits on the tire in one go. Optimal quantity approaches 2-4.
Hitting a tire with a sledgehammer is hard exercise, with which you will learn to use large number muscles during impact, starting from the legs, back and ending with the arms. This will greatly increase the power of your punch.
