Every person who is fond of martial arts, eventually asks himself such a question. Indeed, the force of impact plays an important role in battles and trains as a separate element.
The impact force develops due to two factors: body weight and speed. The result is mass times speed. Thus, a thin person with low weight (if he has high speed punch) can punch as hard as a heavy bodybuilder. Of course, proper punching technique plays a huge role in mixing these two factors, which involves putting maximum of your weight into the punch.
Basic exercises
— Classic exercise considered "shadow boxing" with weights. You will need two dumbbells. Pick them up by weight so that you have enough for at least a few minutes. This exercise for developing the speed of blows was invented more than a hundred years ago. During such training, try to work in a working rhythm, working out the usual combinations of punches. If, after the exercise, you try punches without dumbbells in your hands, then you will feel the speed and ease with which your fists will fly out.
- When punching, the triceps, deltoid muscles are mainly involved, latissimus dorsi back, pectoralis major and forearm. To develop the strength of these groups perfect exercise are push-ups from the floor. Such workouts will pump the muscles you need, which, together with speed, will give very good results. Push-ups on fists are considered to be the most effective.
- Throws with the ball. Normal is best for you tennis ball. Stand sideways to the wall, and feet shoulder-width apart. It is necessary to make a throw with the hand farthest from the wall, try to invest maximum strength, after the rebound - catch the ball, and continue to throw. The main thing is to do it at maximum speed, without slowing down. You will make your strikes fast and agile.
- There is another option with ball throws. But the projectile used here is a little different, it is a heavy big ball that boxers use in their training. It can also be replaced with basketball. You should stand up straight with your feet shoulder-width apart. Raise the ball over your head and throw it on the floor in front of you, catch it on the rebound. This well increases the sharpness, speed and endurance of the muscles you need. This exercise can be done 15-20 times.
- Sometimes in the hall you can see people doing a rather strange exercise. They put the bar from the bar vertically and begin to push it away from themselves with their hands. But for people involved in martial arts, and especially boxing, this is one of the main exercises. Such neck jerks perfectly develop your explosive force. The blow becomes sharp and powerful. You can do such pushes 20-25 times for each hand.
Hello, friends. What punching exercises are needed and which ones are the most effective? This question is very relevant not only for beginners, but also for experienced fighters. Also, many are interested in building a complex of home workouts.
To make a punch powerful, punishing, like a weapon, you need to train thoroughly. Classes should include exercises with their own weight and shells. It is equally important to develop the speed of impact.
Development of speed
Not everyone has the opportunity to regularly train in the gym, and therefore there is a need for homework. They need to be organized competently, based on their goals and physical layer. The work is mainly based on its 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 sold at home. To do this, you need to arrange a horizontal bar, hang a bag. You will also need a special ball, a barbell, its neck, dumbbells and weights.
- "sledgehammer and target". This is the start of the workout. It is important to realize here that only the fist is tensed. The rest of the arms are relaxed. Taki hand is compared with a sledgehammer. Tighten only the brush. Shoulders and forearms are loaded minimally. Exercise is done while this effect will not be fixed in the subconscious, at the level of muscle memory. The exercise is reduced to applying primitive direct blows in the air. Follow these principles from the very beginning. To do this, exhale during each stroke. Duration - 3-6 minutes.
After this work in elbow joints fatigue is felt, breathing normalizes, and endurance develops. Hands are ready for more serious loads.
- Push-ups + claps. This is extremely useful exercises to increase punch and develop necessary muscles. Push up. When extending your arms, pull up 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 your best. When this exercise becomes easier, do two claps already. The first one is already marked. And the second is done with two hands quickly, not much on the chest. This improves the coordination of the movements of the two hands. And when attacks are implemented, a whole chain is formed with equal intervals.
This activity will adapt respiratory system to high loads. And gradually actions occur mechanically.
- Push-ups + reversal. This is one of the best exercises to develop punching power. It is more effective than working with a barbell, however, and is characterized increased complexity. In the process of training, every 3-4 push-ups, push off the floor as much as possible and make a full 360-degree turn. Then return to the starting position. In many cases, initial attempts end in fiasco. Here it is important to push off qualitatively in order to have time to make this turn. For starters, one set of 9-12 repetitions is enough. The main task here is to learn to control the tension and relaxation of the hands. This will allow you to carry out powerful attacks with minimal effort.
- Throwing a ball weighing 5-8 kg. Such shells are in the arsenal of almost every boxing gym. Most often they are filled with sand. Classes with them perfectly develop dynamics, strength, and reaction. Fulfillment: stand in a rack at a distance of 1.5-2 m from the wall and throw the ball at it so that it bounces towards you. Repeat the action 10 times. Rest 1-2 min. and repeat this cycle. To begin with, use the lightest projectile, weighing no more than 5-6 kg.
- Work with the neck. It optimizes dynamics and power at a certain point. A bar is used, weighing up to 15 kg. Take it in front of you, while bending your elbows. Hold the projectile at the chin and take the necessary stance. Sharply along the vector straight - lift the bar up. It should be at least slightly above the head. All the muscles of the hands participate in this work, endurance develops. You learn to breathe correctly.
Strength Development
The blow must be powerful and sharp. It is necessary to work on achieving this task in a comprehensive manner. You can work both indoors and at home.
Implemented in push-ups, pull-ups and squats, work with shells. The optimal load is selected and a schedule and training plan is drawn up. Follow him strictly.
Some of them were reflected above: push-ups with complications, exercises with a neck 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, which should not be ignored. The task is to squeeze the maximum and increase it with each workout. For the first session, base on your norm, for example, 10 pull-ups. And repeat it for two sets. On next workout the number of repetitions develop up to 12. Fix it with two circles. Gradually increase the load and vary the exercise. For example, you can pull yourself up at a different pace, the first 4 times slowly, then the same number - quickly and even faster. With the achievement of better conditions, you can work with weights on your legs.
It should be borne in mind that the results of this work appear slowly and one should not chase after them, immediately setting an unbearable load.
- Work on bars. These are the legendary punching exercises. They are included in training complexes many martial disciplines. The reason lies in the fact that the main load falls on the hands, and the strength is developed efficiently. 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 pace of work and some acrobatic studies. 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 of 12 kg. To achieve an effective result, the projectile rises forward, upwards, its clean lifting and lifting from a sitting position is done.
To lift the kettlebell forward, take it in your hands and hold it between your legs. Bend them slightly at the knees. Sharply lift the projectile forward until it reaches a right angle in relation 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 weight up, follow the same starting points. Just raise the projectile over your head. Load for each hand: 8 - 11 times.
A clean lift of the projectile up is performed as follows: the weight is located between the legs, a hand is placed on it. In this case, the hips remain behind. Raise the projectile quickly. 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 starting position. Load for one hand - a maximum of 10 lifts.
To lift the kettlebell from a seated position, place it on your shoulder while squatting. Lean forward to maintain balance. left hand. Raise the projectile. Freeze for 1-2 seconds and do 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 over your head. Lower them gently. In this work, constantly keep the press tense.
- Exercises with dumbbells. These are very popular punching exercises in boxing. Shells from 1 to 5 kg are used, depending on the level of the athlete. Shadow sparring. Dumbbells are taken in hand and various strikes and their combinations are practiced. Work should be intensive at a high pace. Duration - 3 rounds of 3-5 minutes with a minute pause between them. The last minute of each round you need to act at the maximum pace.
- Barbell work. It is different from the actions of weightlifters. Basically, her bench presses are required.
These are quite difficult exercises for training the power of a punch. The weight of the bar corresponds to 70% of the mass of the practitioner. Load: 3 circles of 5-7 repetitions.
Barbell squats are also useful: 2 circles of 10 times. For starters, 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 battle. For this, bags, paws and sparring with real partners are used.
Honing Attacks
It is difficult to imagine exercises for setting a punch with a hand without storming a pear or a bag.
It is optimal to implement single and serial attacks. With the help of the first, you can warm up qualitatively.
The second is aimed at consolidating technology. Most often satisfied with "double". The task is to hit one point of the projectile as powerfully as possible. After that, push the bag away from you, as far as possible.
The coach must supervise the process. He monitors the correct movements of the arms and legs.
These are great exercises for right hit hand, developing both strength, and sharpness, and accuracy. For these purposes, it is useful to practice on the paws.
Work is carried out with a partner. He holds a paw in his hand. The task is to defeat it when changing positions and distances. That is, the assistant sharply, either raises or lowers it, places it either to the left or to the right. It can move away from it or approach it. It is required to keep up with his maneuvers and hit on the paw.
If you want to know how to increase punching power , then you need to find out what it is formed from, and for this you need to know its principle. A person often confuses the meanings of the words weight and mass. If the 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 a lighter athlete, no matter how much he is trained and has no developed strength hands. Thus, it can be said that mass adds strength .
In order for your punches to become stronger, you must master the correct use of body weight. In order to develop and increase the power of punching as much as possible, you need your own movements start from the feet.
However, you should know that during a strike 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 the production of energy and the fact that in order to transfer energy, all parts of the body must be connected.
You can get an effective result only in this case, if you put the weight of your body into the blow. During a blow, the arm should not be fully extended, otherwise the joints will begin to dislocate. Strikes should be delivered from a variety of angles. , because in this way you can deliver stronger and more powerful blows to the enemy.
To strike, you need to pay attention to factors such as:
- place the feet wider than the shoulders;
- the heel rises first;
- the foot should be turned in the direction of the movement of the hand;
- in the event that the blow must be delivered with the left hand, then the right foot remains in place, and the heel of the left foot rises and vice versa.
Key Features
In order to get an effective result, athletes need to pay attention to several simple advice, as well as strictly observe the peculiarities of the strike technique . For example:
- knees should be slightly bent, and your main weight should be transferred forward;
- hips need to be turned towards the enemy;
- during the impact, the body must move in full;
- you need to sharply turn the body, and at the same time do not pull the body forward;
- clench the punch fist as hard as possible;
- During each stroke, be sure to exhale.
If you observe these features and do everything correctly, then the impact force can be significantly increased and the desired result can be obtained.
Develop strength and punching power with basic training
There are some simple exercises, which will help develop the power of impact. 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 there is no such ball, then you can take a basketball.
Accept initial position– keep the body straight, and place the legs slightly wider than the shoulders. Grab 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 jumping
First you need to place your feet shoulder-width apart, and insert your arms at your sides. You need to squat so much when your knees are on the same level with your hips. Then you need to jump up, while raising your hands up. You can repeat jumping squats for as long as you have enough strength. Regularly performing these jumps, you can achieve an effective result. Well, if you want to reach desired result faster, then pick up dumbbells.
Develop hitting speed
To develop the speed of impact, there are the following simple, but very effective ways:
- punches with dumbbells.
During the strike, the body must be fully engaged. In addition, you need to constantly train the muscle mass of the forearm. The muscles of the forearm are located very close to the shock part, that is, the fist, so that the weight of these muscles will be most effective.
Develop upper body muscles
In order to train the spinal muscles, triceps, and shoulders, you can perform the following exercises:
- push ups;
- pull-ups;
- triceps exercises;
- kettlebell lifting.
Stretching helps you achieve good results, especially if weights are hung on the belt. Try to perform pull-ups to the maximum result. When pushing up, the hands should be located close to each other. Note that the back should be flat, so in no case do not bend it.
During push-ups, the back muscles, triceps and chest muscles are well trained and developed. Many people want to strengthen hand cysts. To do this, complicate the training process and.
To perform triceps exercises, you need to prepare a bench. Put your palms on the bench and lean on them. Note that you need to stand with your back to the bench. Squat slightly and begin to let go and rise, leaning on your hands. Perform this type of exercise about 20 times.
Kettlebell lifting is the most effective view classes. It is from a strong hand and muscle mass that the force of impact depends, so their training plays a key role during the impact. This exercise has its variations. Everyone who wishes to do this exercise must choose one option. A more suitable variant of the exercise is determined, taking into account the physical readiness of the athlete.
Professionals advise to use regularly during training carpal expander. To develop the impact force, it is desirable 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. jump rope also positively affect the development of muscle mass. Try to raise your hips high while jumping, and reach your knees to your chest.
Sledgehammer exercises are one of the most practical and common. With a sledgehammer, you can deliver strong blows on unnecessary tires. When performing such training, it is precisely those muscles that take part during the strike that develop and strengthen.
It is also useful to train with a partner. by the most effective strikes those are considered here blows that the athlete does not expect . It is necessary to deliver unexpected blows to the opponent so that he does not have time to react. The so-called "a fight with a shadow".
If you perform this exercise daily and do it for at least ten minutes, then very soon you can feel a positive result. If you want to develop an explosive strike, then you should do push-ups on your palms and on your fists. You can do three sets per day and repeat the exercise ten times.
All of the above exercises help to effectively and quickly develop muscle mass as quickly as possible, as well as make the tendons of the hands more resilient and stronger. If you regularly and competently perform training and observe the technique, then in 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. From here it follows that in order to increase the power of the blow, both the speed with which you perform the blow is important, and muscle mass hands and body as a whole. Among other things, there should be rigidity in the blow, because you are going to beat with your fist on the floor? and not to slap?
Therefore, if you want to punch a knockout well, or just a strong beat, you need to train both the speed of impact and the muscles involved in the impact - legs, arms, chest, back, shoulders, and it will not be superfluous to put correct technique striking.
What muscles are involved in punching
When throwing a punch, whether it's 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 the bottom up and reaches the hand:
Muscles involved in punching, their role and importance
Muscles and leg strength
The muscles of the legs are the quadriceps and calf muscles. the development of these muscles is essential for anyone who wants to have swipe. The leg muscles are responsible for pushing off the ground, causing your body to fill 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 legs with squats, twists and turns.
It is in the legs that the greatest power is concentrated! Not in the chest muscles and not in the triceps. By carefully examining many of the most pronounced punchers - knockouts, the researchers found that they have well-developed legs, and not big arms or powerful chests. When studying muscle development in boxers, you will not see huge pecs or triceps. But big muscles also give a certain advantage - a large body mass - a more powerful blow.
With the correct setting of the punching technique, well-stuffed fists and the correct setting of the fist, you can work in the same bandages on a very hard bag, without injury. The main thing is not to fail the blow into the bag, but how to immediately withdraw your hand, how to prick - sting, as Mohamed Ali said. It is advisable to train both hands and punches from any position, to hit with any type of punches. The blow must be short, not sweeping and pass along optimal trajectory. How to put the strike technique, see the video below.
Setting and practicing punches
Setting and practicing combinations of punches
In boxing, to increase the power indicators of a boxer's punches, various methods of developing strength and complexes of specialized exercises are provided.
The most effective exercises to increase punching power
Physical exercises that will help develop a strong blow - "OFP"
The main exercises that develop the upper muscle groups:
Push-ups develop: triceps shoulders - triceps, large pectoral muscles, deltoids, biceps - or biceps, serratus anterior, large gluteal muscles, abdominal muscles.
To develop a powerful and hard punch, you need to practice four types of push-ups:
- push-ups on the palms - hands at shoulder level
- push-ups on fists - hands at shoulder level
- push-ups on the fingers - hands at shoulder level
- push-ups on the palms with claps - hands at shoulder level
How to train punching power - practicing and setting punches
Striking Strength Exercises - Palm Push-ups 
push-ups on the palms - an exercise to develop the power of impact
push-ups on the palms - hands at shoulder level contribute to the development of mass and strength of the muscles of the chest and triceps. 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 muscles of the lower back are tense. The legs are brought together as much as possible. Do 2 - 3 sets per workout - maximum amount once.
The main purpose of push-ups on fists is to strengthen the hands. When push-ups, all the same muscles are involved as with 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 are also stuffed, they become stiffer and somewhat increase.
This type of push-ups is performed slowly with an exhalation at the bottom point and a delay of 1 - 2 seconds at the top and bottom points. The back should be straight - the muscles of the lower back are tense. The legs are brought together as much as possible. Perform 2-3 sets per workout - the maximum number of times.
Finger push-ups
This type of push-ups, like all push-ups, is useful for strengthening the shoulder girdle, pectoral muscles, belt muscles (abs and lumbar muscles), also during push-ups, the muscles of the back and neck actively work. In push-ups on the fingers, the muscles of the forearms, hands, fingers work very actively, the corresponding ligaments and joints are strengthened.
This type of push-ups actively helps to strengthen the hands, which is extremely necessary with a strong blow, otherwise, with a strong blow, you simply injure your hand - break the metacarpal bone or synovial joint. With such an injury, it is not possible to continue the fight with this hand and most likely this fight will end in your defeat.
Therefore, if you do not want to be in a similar situation, I recommend that you turn on finger push-ups at least once a week for 2-3 sets.
Push-ups with cotton
A great exercise for developing explosive strength and speed. All the same muscles are involved as with push-ups on the palms, but the essence of the exercise is that the muscles contract very quickly and intensively, which contributes to the development of a sharp and powerful pushing away from oneself. The abdominal and lower back muscles work just as powerfully, they rigidly fix the body in a straight position.
Push-ups with cotton should be done vigorously, push off with your hands as hard and fast as possible. Push hard off the floor, clap, and quickly return your hands to the floor to absorb the downward movement. Keep your body straight - the muscles of the press and back in a tense state. When doing push-ups with cotton, focus on top speed. Do this exercise for 2-3 sets 1-2 times a week.
Pushing out the rod
Very effective exercise pushing out from the chest in a standing position, the neck from the barbell (20-25kg) - forward from oneself at the level of the chin. You can also use rubber - an expander - tight harnesses, tie them to something at a shoulder-width distance, fasten the ends in your hands, stand with your back to the place of the tie and beat through the resistance of the rubber bands.
Development of leg muscle strength
Squats with weights, high jumps, jumping rope.
The development of leg muscle strength plays important role for training hard hitting. So, an accurate blow to the chin area, while simultaneously using the muscles of the legs, gives a strong impact on the opponent. The development of the impact force by 60% is due to the movements of the legs and body.
Most effective methods leg muscle development are:
Squats with a barbell; Running uphill or up the stairs, running with obstacles; High and long jumps, jumping rope.
Pull-ups
Pull-ups - develop upper body muscle groups: the latissimus dorsi, biceps, pectoral muscles, top part back, muscles abdominal wall, forearms.
Pull-ups need to be done in two types - slow and fast for an explosion. When pulling up, your arms should be held slightly wider than your shoulders. If desired, you can hang on the weight belt. Try to pull yourself up as much as possible large quantity once.
Slow pull ups- grip with palms away from you, slowly - calmly pull up, the chin should rise above the crossbar, when lifting, exhale when lowering, inhale, hold in the upper position for 1 second and then lower, at the bottom point do not unbend your arms to the end - your arms should unbend approximately at 95%, hold in the lower position for 1 second and then do the rise. Do at least two sets per workout, the maximum number of times. This exercise develops back muscles for strength.
Thawing to burst- are done in almost the same way as slow pull-ups with the only difference that the rise up must be done with maximum strength and speed.
Grip with your palms away from you, pull yourself up sharply with all your strength, the chin should rise above the crossbar, exhale when lifting, then calmly lower yourself, at the bottom point do not unbend your arms to the end - your arms should unbend by about 95%, after reaching the bottom point of the hang do the next lift immediately.
Do at least two sets per workout, the maximum number of times. 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 is used by boxers in training. If not, 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 up straight, feet shoulder-width apart, arms at your sides. Squat down until your knees are in line with your hips. With maximum force, jump up, while raising your arms up. Repeat jumps until you run out of strength.
Kettlebell lifting
Kettlebell exercises are very useful for strengthening the hands, shoulders, deltoid muscles and increase in muscle mass.
Kettlebell lift forward
Spread your legs slightly wider than your shoulders. Take the kettlebell with one hand, lower it between your legs on a straightened arm - the kettlebell should be in weight. Bend your knees slightly and jerk the kettlebell forward sharply, to a level of 90 degrees in relation to the body, that is, you should hold the kettlebell in front of you at arm's length. At the highest point, the back should be straight. Hold your hand in a horizontal position for 1 - 2 seconds. Repeat up to ten kettlebell raises with one arm. Then change your hand.
The exercise is similar to the previous one, with the only difference that the weight is now raised above the head. Change hands after 10-15 reps.
Lifting the kettlebell up from the shoulder
Place the kettlebell between your legs. Place your hand on top of her with your hips back. Rush up sharply, positioning your hand so that you throw the kettlebell over your shoulder. Now use the push to lift it above your head. Return to starting position. Do ten kettlebell lifts with one hand.
Development of "explosive" impact force video
Use a carpal expander regularly. Buy the hardest manual expander and work alternately with both hands. Be sure to squeeze the expander sharply, applying all the force. This exercise helps develop the interdigital muscles and forearms. As a result, the fist will become stronger and stiffer.
No less effective exercises with a sledgehammer. Take a sledgehammer and start hitting the car tire. During the exercise, it is precisely those muscles that are involved in striking that are activated. Blows should be applied not due to the movement of the back, but as much as possible due to the strength of the hands.
Practice punches on the "paws". Hit as if the target is a few centimeters further than the paw. Try as if to pierce the projectile through and through. This exercise will help not to develop the speed of impact, to hit harder, to work out a series of blows.
The exercise "shadow boxing" will help to develop speed and sharpness. Do this exercise every day for at least ten minutes.
The most effective strikes are those that the enemy does not expect and does not see. You need to strike unexpectedly so that the enemy does not have time to react.
All of these exercises help develop the power of impact, make the muscles and tendons of the hands stronger, as well as more resilient. With regular implementation, the result will be noticeable in a few months.
Development of special strength endurance
I hope the article helped you get enough information about the development of impact force. Don't forget to exercise regularly.
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How to increase the power of impact - practicing and setting punches updated: September 20, 2019 by: Boxingguru
In boxing, fights are most often won by technique and intelligence, not by brute force and power. However, some boxers are so physically strong that it doesn't matter what plan their opponent chooses to fight. In the end, power plays a decisive role.
With the kind of strength that some boxers have, the gap between technically sound science and good old-fashioned scuffle is closing in the ring. We have seen this many times. 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. Ordinary fans come to boxing to see thunder and lightning, not technical finesse.
However, not everyone has such a punch. Some boxers simply don't have this unique attribute. Although knockout power is largely a physical gift, it cannot be said that punching power cannot be trained in any way, at least a little.
Want to turn your arms into heavy artillery? Here are some exercises to help you with this.
1. Medicine ball throw
The medicine ball has long been used in boxing to increase punching power, and there are at least two ways to throw it.
First. You can lie on your back and take a very heavy medicine ball. Taking the ball in both hands, try to throw it as high as possible, pushing it away from the chest. Catch the ball with both hands and repeat.
Second. Take a medium weight ball and take fighting stance. With one hand, take the ball in the palm of your hand and push it forward as hard as you can. You can throw the ball against the wall or have a partner throw it back to you. Throw as if you were throwing a punch.
Both methods train the explosive power of your arms. It is important to throw a medicine ball with the largest explosion. Do these exercises regularly and you will surely notice an increase in punching power in the near future.
2. Plyometric push-ups
Plyometric training, also known as "jumping training", is an exercise in which the muscles exert maximum effort 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 help increase your punching power. Start by getting into a standard push-up position. Lower yourself down as usual, but as you extend your arms, explode so that your arms are 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 a bit by clapping your hands in the air or clapping your chest. Be sure to keep your torso and legs straight. If you still lack strength, then you can perform such push-ups, touching the floor with your knees.
This does wonders for your explosiveness, which is then displayed 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 landing your most powerful blows on 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 rest which includes light jabs and footwork.
Make sure you pay close attention to technique, as proper technique will ensure you hit with optimum power.
The legendary boxer who spent a lot of time working on a heavy bag was Roberto Duran, known by the nickname "Stone Fists".
4. Shadowboxing
Believe it or not, shadow boxing is one of the best exercises for training your punching power as it ensures that you are focused on technique and proper punching while completely forgetting about punching power.
One of the main pitfalls in boxing training is that boxers tend to blindly focus on increasing punching power rather than learning the technique behind it. Shadow boxing helps you train the right technique, which in turn helps you train your punching power.
Make shadow boxing an important part of your training. Ideally, you should dedicate 3-5 rounds to this each time. Stand in front of a mirror and shadowbox, paying close attention to technique and how you throw punches. It will be best if a coach or a friend checks on you and makes adjustments if necessary.
As you become more technically savvy, your punching power also increases. In addition, shadow boxing develops defense, head movement and footwork.
