Every person who is interested in martial arts asks himself this question over time. Indeed, the force of a blow plays an important role in battles and is trained as a separate element.
Impact force is developed due to two factors: body weight and speed. The result is mass multiplied by speed. Thus, a thin person with little weight (if he has high speed punch), can punch as hard as a heavy bodybuilder. Of course, the correct striking technique, which involves putting the maximum of your weight into the strike, plays a huge role in mixing these two factors.
Basic exercises
— Classic exercise is considered “shadow boxing” with weights. You will need two dumbbells. Select them by weight so that you have enough for at least a few minutes. This exercise for developing the speed of strikes was invented more than a hundred years ago. During such training, try to work in a working rhythm, practicing familiar combinations of strikes. If after the exercise you try punches without dumbbells in your hands, you will clearly feel the speed and ease with which your fists will fly out.
- When striking with a fist, the triceps, deltoid muscles, latissimus muscles back, pectoralis major and forearms. To develop the strength of these groups perfect exercise are push-ups. Such training will pump up the muscles you need, which, combined with speed, will give very good results. Push-ups on fists are considered to be the most effective.
— Throws with the ball. Regular is best for you tennis ball. Stand with your side to the wall, and your feet shoulder-width apart. You need to throw with the hand farthest from the wall, try to put in as much force as possible, after the rebound, catch the ball and continue throwing. The main thing is to do this at maximum speed, without slowing down. You will make your strikes fast and dexterous.
— There is another option with throwing the ball. But the equipment used here is a little different; it’s a heavy, large ball that boxers use in their training. It can also be replaced with a basketball one. You should stand straight with your feet shoulder-width apart. Raise the ball above your head and throw it on the floor in front of you, catching it on the rebound. This is good for increasing the sharpness, speed and endurance of the muscles you need. This exercise can be done 15-20 times.
— Sometimes in the gym you can see people doing a rather strange exercise. They place the barbell vertically and begin to push it away from themselves with their hand. But for people involved in martial arts, and especially boxing, this is one of the main exercises. Such pushes of the bar perfectly develop your explosive force. The blow becomes sharp and powerful. You can do such pushes 20-25 times on each hand.
Hello friends. What punching exercises are necessary and which ones are most effective? This question is very relevant not only for beginners, but also for experienced fighters. Many people are also interested in building a home workout complex.
To make a powerful, punishing hand strike, like a weapon, requires thorough training. Classes should include exercises with own weight and shells. It is equally important to develop the speed of the strike.
Speed development
Not everyone has the opportunity to regularly train in the gym, which is why there is a need for home exercises. They need to be organized competently, based on your goals and physical layer. The work is primarily built on its own mass. Then the necessary shells are connected.
The following are two popular sets of exercises. The first is aimed at improving dynamics. The second is power. They can be easily implemented at home. To do this, you need to arrange a horizontal bar and hang a bag. You will also need a special ball, a barbell, its bar, dumbbells and weights.
- "Sledgehammer and target." This is the start of the training. It is important to realize here that only the fist is tensed. The remaining components of the hand are relaxed. So the hand is compared to a sledgehammer. Only tense your hand. The shoulders and forearms are minimally loaded. Exercises are performed while this effect will not be recorded in the subconscious, at the level of muscle memory. The exercise boils down to delivering primitive direct blows to the air. Follow the principles outlined from the very beginning. To do this, exhale during each blow. Duration – 3-6 minutes.
After this work in elbow joints fatigue is felt, breathing is normalized, and endurance develops. Hands are ready for more serious loads.
- Push-ups + clapping. This is extremely useful exercises to increase punch and development necessary muscles. Do push-ups. When extending your arms, pull upward strongly (spring effect). At this second you need to have time to clap your hands in front of your chest. Several approaches are performed 3 times a day. The number of repetitions is 10-20 depending on your condition. Try to do the maximum. When this exercise becomes easier, perform two claps. The first one is already indicated. And the second is done quickly with both hands, not too hard on the chest. Thanks to this, the coordination of movements of the two hands improves. And when attacks are implemented, a whole chain is formed at equal intervals.
This activity adapts respiratory system To high loads. And gradually the actions happen mechanically.
- Push-ups + turnaround. This is one of best exercises to develop punching power. It is more effective than working with a barbell, however, it is characterized increased complexity. During the exercise, every 3-4 push-ups, push off the floor as much as possible and make a full 360-degree rotation. Then return to the starting position. In many cases, initial attempts end in failure. Here it is important to push off well in order to make this turn. To get started, one set of 9-12 repetitions is enough. The main task here is to learn to control tension and relaxation of the hands. This will allow you to carry out powerful attacks with minimal effort.
- Throwing a ball whose weight is 5-8 kg. Almost every boxing gym has such equipment in its arsenal. Most often they are filled with sand. Classes with them perfectly develop dynamics, strength, and reaction. Execution: stand in a stance at a distance of 1.5-2 m from the wall and throw the ball at it so that it flies back to you. Repeat the action 10 times. Rest 1-2 minutes. and repeat this cycle. To begin with, use the lightest projectile, weighing no more than 5-6 kg.
- Working with the fingerboard. It optimizes dynamics and power at a specific point. A bar weighing up to 15 kg is used. Take it in front of you, while bending your elbows. Hold the projectile at your chin and take the necessary stance. Sharply straight ahead - lift the bar up. He should be at least slightly above his head. All arm muscles are involved in this work and endurance develops. You learn to breathe correctly.
Strength Development
The blow must be powerful and sharp. We need to work comprehensively to achieve this goal. You can act both in the hall and at home.
They are implemented in push-ups, pull-ups and squats, and working with apparatus. The optimal load is selected and a schedule and training plan is drawn up. Follow it strictly.
Some of them were reflected above: push-ups with complications, exercises with a bar and a ball. The following activities are also required:
- Pull-ups. They occur on the horizontal bar at home, in the hall or on fresh air. It's versatile and quite affordable way strength development that should not be ignored. The task is to push the maximum and increase it with each workout. For your first session, use your own target, such as 10 pull-ups. And repeat it in two approaches. On next training session increase the number of repetitions to 12. Secure it with two circles. Gradually increase the load and vary the exercise. For example, you can do pull-ups at different paces, the first 4 times slowly, then the same number - quickly and even faster. To achieve better condition, you can work with weights on your legs.
It should be borne in mind that the results of this work appear slowly and you should not chase them by immediately setting an unbearable load.
- Work on uneven bars. These are legendary exercises for strengthening your punch. They are included in training complexes many combat disciplines. The reason lies in the fact that the main load falls on the arms, and strength is developed effectively. These classes are performed in the classic version and with variations. In the first case, simple approaches and repetitions are performed, for example, 3 and 12, respectively. In the second, the load is increased by adding weights to the legs, changing the tempo of work and some acrobatic sketches. For example, for every 10 times you need to do a somersault on the uneven bars.
- Kettlebell exercises. They powerfully pump the deltoid muscles involved in the attack. Projectiles weighing up to 24 kg are used. Beginners can work with products up to 12 kg. To achieve an effective result, the projectile rises forward, upward, and is lifted cleanly and lifted from a sitting position.
To lift the kettlebell forward, grab it in your hands and hold it between your legs. Bend them slightly at the knees. Raise the projectile sharply forward until it reaches a right angle with respect to the body. Do not bend your back at the highest point. Load: 8 times for each hand. You should feel tension in the muscles.
To lift the kettlebell up, follow the same starting steps. Just lift the projectile above your head. Load for each hand: 8 – 11 times.
A clean upward lift of the projectile is performed as follows: the weight is located between the legs, and the hand is placed on it. In this case, the hips remain behind. Raise the projectile sharply. The hand should be positioned so as to throw it over the shoulders. Then, with the help of a push, he rises above his head. Return to the starting position. The load for one hand is a maximum of 10 lifts.
To lift a kettlebell from a seated position, place it on your shoulder in a squatting position. To maintain balance, release forward left hand. Pick up the projectile. Freeze for 1-2 seconds and perform the second lift. Do the same with the other hand. During the exercise, the buttocks should be tense.
The most difficult variation is lifting two projectiles up at the same time. Place them on your shoulders. Breathe in. And jerk the products above your head. Lower them smoothly. In this work, keep your abs tense at all times.
- Exercises with dumbbells. These are very popular exercises for strong punching in boxing. Projectiles from 1 to 5 kg are used depending on the level of the athlete. Sparring with a shadow is carried out. Dumbbells are picked up and various strikes and their combinations are practiced. You should work intensively at a high pace. Duration – 3 rounds of 3-5 minutes with a minute pause between them. Last minute Each round you need to act at the utmost pace.
- Working with a barbell. It is different from the actions of weightlifters. Mostly her bench presses are required.
It's pretty heavy exercise to train your punching power. The weight of the bar corresponds to 70% of the weight of the exerciser. Load: 3 circles of 5-7 repetitions.
Barbell squats are also useful: 2 rounds of 10 reps. To begin with, you can get by with one cycle.
These are the most effective exercises for developing punching power. But the fighter must attack correctly technically and feel the atmosphere of the fight. For this purpose, bags, paws and sparring with real partners are used.
Honing Attacks
It is difficult to imagine exercises for throwing a punch without assaulting a punching bag or bag.
Optimally implement single and serial attacks. With the help of the first, you can warm up well.
The second ones are aimed at consolidating the technique. Most often they arrange “twos”. The task is to hit one point of the projectile as powerfully as possible. After this, push the bag away from you as far as possible.
The trainer should control the process. He monitors the correct movements of the arms and legs.
These are great exercises for the right blow hand, developing strength, sharpness, and accuracy. For these purposes, it is useful to exercise on your paws.
The work is carried out with a partner. He holds his paw in his hand. The task is to defeat it when changing positions and distances. That is, the assistant sharply, then raises, then lowers it, places it now on the left, now on the right. It can move away or come closer with it. You need to keep up with his maneuvers and hit his paw.
If you want to know how to increase the force of a punch , then you need to find out what it is formed from, and for this you need to know its principle. People often confuse the meanings of the words weight and mass. If a body has a large mass, then the amount of its inertia is correspondingly higher. This can be called the most important aspect of strength in martial arts.
From this we can conclude that a blow from a heavyweight is more difficult to block than from a lighter athlete, no matter how much he has trained and had developed strength hands. Thus, it can be said that mass adds force .
To make your punches stronger, you must master the correct use of your body weight. In order to maximally develop and increase the force of a punch, you need your own movements start from the feet.
However, you should know that when striking, it is important to connect all parts of your body. After all, the birth of energy and its transmission are two completely different things. The athlete must be aware of energy production and the fact that all parts of the body must be connected to transfer energy.
You can only get an effective result if you put your body weight into the blow. During the blow, the arm should not be completely straightened, otherwise the joints will begin to dislocate. Strikes should be struck from a variety of angles , because in this way you can inflict stronger and more powerful blows on the enemy.
To strike, you need to pay attention to factors such as:
- Place your feet wider than your shoulders;
- the heel rises first;
- the foot should be turned in the direction of the movement of the hand;
- if the blow must be struck with the left hand, then the right foot remains in place, and the heel of the left foot rises and vice versa.
Main Features
In order to get an effective result, athletes need to pay attention to several simple tips, and also strictly observe the peculiarities of the striking technique . For example:
- your knees should be slightly bent and your main weight should be transferred forward;
- your hips need to be turned towards the opponent;
- during the impact, the body must move to its fullest extent;
- you need to sharply turn your torso, and at the same time do not pull your body forward;
- clench your punching fist as tightly as possible;
- During each blow, you must exhale.
If you follow these features and do everything correctly, then the impact force can be significantly increased and the desired result can be obtained.
Developing punching strength and power with basic training
There are some simple exercises, which will help develop impact force. You can even do them at home, without the help of a professional trainer.
- Kicking the ball
Prepare a heavy ball, preferably a boxing ball. If you don’t have such a ball, you can take a basketball.
Accept starting position– keep your body straight and place your legs slightly wider than your shoulders. Take and lift the ball high above your head, then hit the ball hard on the floor. Repeat this exercise should be no less than fifteen times.
- Squat Jumps
To begin, you need to place your feet shoulder-width apart and place your hands at your sides. You need to squat until your knees are level with your hips. Then you need to jump up, while raising your arms up. You can repeat squat jumps as much as you have enough strength. By regularly performing these jumps, you can achieve effective results. Well, if you want to achieve desired result faster, then pick up the dumbbells.
Develop impact speed
To develop impact speed, there are the following simple but very effective ways:
- punches with dumbbells on hands.
When striking, the body must be fully engaged. In addition, you need to constantly train the muscle mass of the forearm. The forearm muscles are located very close to the striking part, that is, the fist, so the weight of these muscles will be most effective.
Developing the muscles of the upper body
In order to train the back muscles, triceps, and shoulders, you can perform the following exercises:
- push-ups;
- pull-ups;
- triceps exercises;
- lifting weights.
Pull-ups help you achieve good results, especially if you hang weights on your belt. Try to perform pull-ups to the maximum result. When doing push-ups, your hands should be close to each other. Note that your back should be straight, so do not bend it under any circumstances.
During push-ups, the back muscles, triceps and chest muscles are perfectly trained and developed. Many people want to strengthen their hand cysts. To do this, you should complicate the training process and.
To perform a triceps exercise, you need to prepare a bench. Place your palms towards the bench and lean on them. Please note that you need to stand with your back to the bench. Squat down slightly and begin to release and rise up using your hands. Perform this type of exercise about 20 times.
Lifting a kettlebell is the most effective look classes. The strength of the blow depends on a strong hand and muscle mass, so their training plays a key role during the blow. This exercise has its own variations. Anyone who wishes to perform this exercise must choose one option. The most suitable exercise option is determined taking into account the athlete’s physical readiness.
Professionals advise using regularly during training. hand expander. To develop impact force, it is advisable to purchase the hardest projectile. The expander should be squeezed sharply with all your might. Exercise with an expander will help develop not only the forearm, but also the interdigital muscles.
As a result, the fist becomes stronger and more powerful. Jumping rope also have a positive effect on the development of muscle mass. Try to raise your hips high while jumping and reach your chest with your knees.
Exercises with a sledgehammer are one of the most practical and common. You can use a sledgehammer to hit hard for unnecessary tires. When performing such training, those muscles that take part during the strike develop and strengthen.
It is also useful to train with a partner. The most effective blows those are considered here blows that the athlete does not expect . You need to deliver unexpected blows to your opponent so that he does not have time to react. The so-called “shadow boxing”.
If you do this exercise every day and do it for at least ten minutes, you can very soon feel a positive result. If you want to develop an explosive blow, then you should do push-ups on your palms and fists. You can do three approaches a day and repeat the exercise ten times.
All of the above exercises help to effectively and quickly develop muscle mass, as well as make the tendons of the arms more resilient and stronger. If you regularly and competently perform training and follow the technique, then within a week or two weeks the result will be noticeable. Well, if you cannot achieve the desired result on your own, then you should turn to the help of professional trainers.
What is impact force and what does it depend on?
What is impact force and what does it depend on? Force is mass times acceleration. It follows from this that to increase the power of the blow, both the speed with which you execute the blow and muscle mass hands and the whole body as a whole. Among other things, there must be rigidity in the blow, because you are going to hit with your fist? and not slap?
Therefore, if you want to punch a knockout punch or just powerful blow, you need to train both the speed of the strike and the muscles involved in the strike - legs, arms, chest, back, shoulders, and it would also not be amiss to put correct technique striking.
What muscles are involved when punching?
When throwing a punch, be it the notorious jab or everyone's favorite hook, the following muscles are involved:
The blow starts from the foot and the energy subsequently passes through the body from bottom to top and reaches the hand:
Muscles involved when striking with a hand - their role and importance
Leg muscles and strength
Leg muscles include the quadriceps and calf muscles. the development of these muscles is extremely necessary for anyone who wants to have swipe. The leg muscles are responsible for pushing off the ground, which fills your body with energy. The leg muscles also happen to be the largest muscles in your body, which is why all punches in boxing tend to involve the legs in a ducking, twisting, and pivoting manner.
The greatest power is concentrated in the legs! Not in the chest muscles and not in the triceps. After closely studying many of the most prominent punchers, researchers found that they had well-developed legs, rather than big arms or powerful chests. When studying muscle development in boxers, you won't see huge pecs or triceps. Although big muscles also provide a certain advantage - large mass body - a more powerful blow.
With the correct striking technique, well-padded fists and the correct positioning of the fist, you can work in only bandages on a very hard bag, without injury. The main thing is not to let the blow fall into the bag, but to immediately pull your hand back, as if to prick - to sting, as Mohamed Ali said. It is advisable to train both hands and strikes from any position, to hit with any types of strikes. The blow should be short, not sweeping, and pass through optimal trajectory. See the video below to learn how to set up a striking technique.
Setting up and practicing punches
Setting up and practicing combinations of strikes
In boxing, to increase the strength of a boxer's punches, various methods of developing strength and sets of specialized exercises are provided.
The most effective exercises to increase punching power
Physical exercises that will help develop a strong blow - “GPP”
Basic exercises that develop the upper muscle groups:
Push-ups develop: triceps muscles shoulders - triceps, large pectoral muscles, deltoids, biceps - or biceps, serratus anterior, large gluteal muscles, abdominal muscles.
To develop a powerful and hard blow, you need to practice four types of push-ups:
- push-ups on palms - hands at shoulder level
- push-ups with fists - hands at shoulder level
- finger push-ups - hands at shoulder level
- push-ups on palms with clapping - hands at shoulder level
How to train punching power - practicing and setting up punches
Exercises to develop punching power - Palm push-ups 
Palm push-ups - an exercise to develop punching power
Palm push-ups - Hands at shoulder level help develop mass and strength in the chest and triceps muscles. This type push-ups are performed slowly with exhalation at the bottom point and a delay of 1 - 2 seconds at the top and bottom points. The back should be straight - the lower back muscles should be tense. The legs are brought together as much as possible. Perform 2 - 3 approaches per workout - maximum quantity once.
The main purpose of push-ups on fists is to strengthen the hands. When doing push-ups, all the same muscles are involved as when doing push-ups on the palms, but in this position of the hands, the hands receive a different load and the muscles of the hand that are involved in clenching the fist and holding the wrist in the required position are worked out. The bones of the fist also become thicker, become stiffer and somewhat enlarged.
This type of push-up is performed slowly, exhaling at the bottom point and holding for 1 - 2 seconds at the top and bottom points. The back should be straight - the lower back muscles should be tense. The legs are brought together as much as possible. Perform 2 - 3 approaches per workout - the maximum number of times.
Push-ups on fingers
This type of push-ups, like all push-ups, is useful for strengthening the shoulder girdle, pectoral muscles, waist muscles (abs and psoas muscles), also during push-ups, the muscles of the back and neck actively work. In finger push-ups, the muscles of the forearms, hands, and fingers work very actively, and the corresponding ligaments and joints are strengthened.
This type of push-up actively helps strengthen the hand, which is extremely necessary with a strong blow, otherwise with a strong blow you will simply injure your hand - you will break the metacarpal bone or synovial joint. With such an injury, it is impossible to continue the fight with this hand and most likely this fight will end in your defeat.
Therefore, if you do not want to find yourself in a similar situation, I recommend that you include push-ups on your fingers at least once a week for 2-3 approaches.
Push-ups with cotton
An excellent exercise for developing explosive strength and speed. All the same muscles are involved as when doing push-ups on the palms, but the essence of the exercise is that the muscles contract very quickly and intensely, which helps develop a sharp and powerful push-up. The abdominal and lower back muscles also work powerfully; they rigidly fix the body in a straight position.
Push-ups with clap must be done energetically, pushing with your hands as hard and quickly as possible. Push off the floor powerfully, clap, and quickly return your hands to the floor to absorb the downward movement. Keep your body straight - the abdominal and back muscles are tense. When performing push-ups with cotton, focus on maximum speed. Do this exercise 2 - 3 sets 1 - 2 times a week.
Pushing out the bar
Very effective exercise pushing from the chest in a standing position, pushing the bar from the barbell (20-25kg) - forward from you at chin level. You can also use rubber bands - expanders - tight cords, tie them to something at a distance of shoulder width, secure the ends in your hands, stand with your back to the place where they are tied and beat through the resistance of the rubber bands.
Developing leg muscle strength
Squats with weights, high jumps, jumping rope.
Developing leg muscle strength plays a role important role to practice hitting hard. Thus, an accurate blow to the chin area, while simultaneously using the leg muscles, gives a strong impact on the opponent. The development of impact force is 60% determined by the movements of the legs and body.
Most effective methods leg muscle development are:
Squats with a barbell; Running uphill or up stairs, running with obstacles; High and long jumps, jumping rope.
Pull-ups
Pull-ups - develop muscle groups of the upper body: latissimus, biceps, pectoral muscles, upper part back, muscles abdominal wall, forearms.
There are two types of pull-ups you need to do - slow and fast explosive. When doing pull-ups, you should keep your hands slightly wider than shoulder-width apart. If desired, you can hang weights on your belt. Try to pull yourself up as much as possible more once.
Slow pull-ups- grab with your palms away from you, slowly - calmly pull yourself up, your chin should rise above the bar, when you rise, exhale, when you lower, inhale, hold in the upper position for 1 second and then lower yourself, at the bottom point do not straighten your arms to the end - your arms should straighten approximately at 95%, hold in the lower position for 1 second and then lift. Do at least two sets per workout, as many times as possible. This exercise develops back muscles for strength.
Thawing to explode- are done almost the same way as slow pull-ups with the only difference that the rise up must be done with maximum strength and speed.
Grab with your palms away from you, pull yourself up sharply with all your strength, your chin should rise above the bar, exhale as you rise, then calmly lower yourself, at the lowest point do not straighten your arms to the end - your arms should straighten by about 95%, after reaching the lowest hanging point do the next lift immediately.
Do at least two sets per workout, as many times as possible. This exercise develops back muscles, endurance and explosive strength - the ability to concentrate and release energy.
Ball throws
For the exercise you will need a heavy ball with sand, which boxers use in training. If you don't have one, try making a homemade sandbag. (this exercise can be replaced by hitting the tire with a sledgehammer).
Starting position: feet shoulder-width apart, body straight. Raise the ball high above your head. Throw with force - hit the ball on the floor. Repeat the exercise at least 15 times per set.
Starting position: stand straight, feet shoulder-width apart, arms at your sides. Squat down until your knees are level with your hips. Jump up with maximum force, while raising your arms up. Repeat the jumps until you run out of strength.
Kettlebell Lift
Exercises with kettlebells are very useful for strengthening the hands, shoulders, deltoid muscles and increasing muscle mass.
Raising the kettlebell forward
Place your feet slightly wider than shoulder-width apart. Take the weight with one hand, lower it between your legs with your arm straight - the weight should be suspended. Bend your legs slightly at the knees and sharply jerk the weight forward, to a level of 90 degrees in relation to the body, that is, you should hold the weight in front of you at arm's length. At the highest point, your back should be straight. Hold your hand in a horizontal position for 1 - 2 seconds. Repeat for up to ten kettlebell raises with one arm. Then switch hands.
The exercise is similar to the previous one, with the only difference being that the weight is now raised above your head. After 10-15 repetitions, change hands.
Lifting the kettlebell up from the shoulder
Place the weight between your legs. Place your hand on it, pushing your hips back. Pull upward sharply, positioning your hand so as to throw the weight over your shoulder. Now use a push to lift it above your head. Return to the starting position. Do ten lifts of the weight with one hand.
Development of “explosive” impact force video
Use a wrist expander regularly. Buy the toughest one manual expander and work alternately with both hands. Be sure to squeeze the expander sharply, applying all your strength. The exercise helps develop the interdigital muscles and forearms. As a result, the fist will become stronger and tougher.
Exercises with a sledgehammer are no less effective. Take a sledgehammer and start hitting the car tire. During the exercise, exactly those muscles that are involved in striking are activated. Strikes should be delivered not through the movement of the back, but as much as possible through the strength of the arms.
Practice punches on the “paws”. Hit as if the target was a few centimeters further than the paw. Try to seem to punch through the projectile. This exercise will help you not develop the speed of the strike, hit harder, and practice a series of strikes.
The “shadow boxing” exercise will help you develop speed and sharpness. Perform the exercise daily for at least ten minutes.
The most effective blows are those that the enemy does not expect or see. You need to hit unexpectedly so that the enemy does not have time to react.
All of these exercises help develop punching power, make the muscles and tendons of the arms stronger, and also more resilient. If performed regularly, the results will be noticeable within a few months.
Development of special strength endurance
I hope the article helped you obtain sufficient information about the development of punching power. Don't forget to exercise regularly.
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How to increase punching power - practicing and setting up punches updated: September 20, 2019 by: Boxingguru
In boxing, fights are most often won through technique and intelligence, rather than through brute force and power. However, some boxers are so physically strong that it doesn't matter what their opponent's game plan is. Ultimately, power makes all the difference.
With the kind of power some boxers possess, the gap between technical science and good old-fashioned punching is closing in the ring. We have seen this more than once. The killing power of a blow is an amazing thing. It provides incredibly exciting fights where the spirit of knockout is literally in the air. Casual fans come to boxing to see thunder and lightning, not technical finesse.
However, not everyone has such a blow. Some boxers are simply not blessed with this unique attribute. While knockout power is largely a physical gift, punching power can't be trained, at least a little.
Want to turn your hands into heavy artillery? Here are some exercises to help you with this.
1. Medicine ball throwing
Medicine balls have long been used in boxing to increase punching power, and there are at least two ways to throw them.
First. You can lie on your back and grab a very heavy medicine ball. Taking the ball in both hands, try to throw it as high as possible, pushing it away from your chest. Catch the ball with both hands and repeat.
Second. Take a medium-heavy ball and take fighting stance. With one hand, grasp the ball in your palm and push it forward as hard as possible. You can throw the ball against a wall or have a partner throw it back at you. Throw as if you were throwing a punch.
Both methods train the explosive power of your arms. It is important to throw the medicine ball with the greatest explosion. Do these exercises regularly and you will probably notice an increase in your punching power in the near future.
2. Plyometric push-ups
Plyometric training, also known as “jump training,” is an exercise that forces the muscles to exert maximum force in short bursts. The goal is not only to increase power, but also speed.
Plyometric push-ups are one of the most underrated exercises that can help increase your punching power. Start by getting into a standard push-up position. Lower yourself down as normal, but as you extend your arms, explode so that your arms come off the floor. This exercise trains the strength of the arms, shoulders and chest - all those parts of the body that are responsible for a strong blow.
You can also vary the exercise slightly by clapping your hands in the air or clapping your chest. Be sure to keep your torso and legs straight while doing this. If you don’t have enough strength yet, you can do these push-ups with your knees touching the floor.
This does wonders for your explosiveness, which then shows up in the ring.
3. Work on a heavy bag
One of the most important tools in the gym for increasing punching power is the heavy bag. With this projectile you can practice delivering your strongest blows to an inanimate target.
Work approximately according to the following schedule: 3 minutes of work, 1 minute of rest. Divide the work into cycles of 10-15 seconds. For 10-15 seconds, try to hit as hard as possible, hitting the bag with a series of crosses, hooks and uppercuts. Then 10-15 seconds active recreation, involving light jabs and footwork.
Make sure you pay close attention to technique, as proper technique will ensure that you hit with optimal power.
A legendary boxer who spent a lot of time working on the heavy bag was Roberto Duran, known by the nickname "Stone Fists".
4. Shadowboxing
Believe it or not, shadowboxing is one of the best exercises to train your punching power as it ensures that you focus on technique and proper execution of punches, completely forgetting about punching power.
One of the biggest pitfalls in boxing training is that boxers blindly focus on increasing their punching power rather than learning the technique behind it. Shadow boxing helps train proper technique, which in turn helps train punching power.
Make shadowboxing an important part of your training. Ideally, you should dedicate 3-5 rounds to this each time. Stand in front of a mirror and shadow box, paying close attention to your technique and how you throw your punches. It will be best if a coach or friend monitors you and makes adjustments if necessary.
As you become more technically savvy, your punching power also increases. In addition, shadowboxing develops defense, head movements and footwork.
