Exercises to develop punching power. How to increase the power of your kick and punch

18.09.202027.05.2017

If you want to figure out how to increase your punching power, you need to understand how exactly the power needed to deliver a devastating punch is generated. We will tell you about several techniques that will allow you to learn to hit clearly and confidently.

Points to remember

A powerful fist blow is obtained not only because high speed lunge, but also with the help own weight. If you can put the entire mass of your torso into your hand, the result will exceed all expectations. In order to avoid possible injuries in the form of dislocations, it is necessary to strictly follow the technique, taking precautions when performing exercises.

Meaning and position of feet

The feet play an important role in increasing the striking power of the hands. Their movement and position are subject to the following rules:

Feet should be positioned a little wider shoulder girdle.
The leg is turned in the direction of the movement performed by the hand, while initially the heel is always raised.
While the kick is being executed right hand, before this, the right heel rises, and the left one stands motionless. And so on the contrary.
Remember that proper foot placement during a lunge greatly increases its power, but is not the only determining factor to consider.

To increase the power of your fist at home, you need training, but before you start, be sure to familiarize yourself with the following recommendations:

During the attack, the knees should be kept slightly bent and the body weight should be shifted slightly forward.
At this time, the hips turn in the direction where the opponent is.
In the near contact combat The increase in pressure is facilitated by the full-scale movement of the entire body.
You cannot stretch forward; body movements must be sharp and clear.
If you move your hand back when swinging, you give the opponent time to orient himself and predict the direction of the hand's movement.
When attacked, the hand is clenched as tightly as possible.
Every new element occurs with the exhalation of air.

Exercises to develop punching power

To increase the strength and speed of attack you need to exercise. A set of exercises helps achieve this goal:

Kick the ball

In order to perform this training, you need a sufficient amount of free space. Choose a heavier ball. The best one is the one with which boxing athletes train. The technique of performing the exercise consists of the following steps:

feet stand at shoulder width (maybe a little wider);
the body is straightened;
the ball is raised high above your head;
the ball is hit firmly on the ground and caught after it bounces.

Stuffing is done at least 15-17 times.

Jumping out of a deep squat

Repeat exercises that increase impact power as long as you can. Proceed as follows:

stand straight, spread your legs shoulder-width apart, and place your arms at your sides;
squat until your hips and knees form a straight line;
Jump higher and at the same time raise your arms.
you need to jump as high as possible, with maximum repetitions.

Those who are not new to the sport can double the effect by picking up dumbbells.

Training of the shoulder girdle, triceps and back

These muscle groups are far from the least important in training striking power.

You can train them with the following exercises:

You may have heard that push-ups increase punching power. This is the honest truth. Take a lying position and place your hands as close to one another as possible. The back remains straight without arching. Bend your arms and straighten them with maximum amplitude. In order to strengthen your hands, you can.

Pull-ups. When doing pull-ups, your hands hold the bar wider than your shoulders. To increase performance, you can hang a weight on your belt in the form of a strap with a barbell plate attached to it. The number of repetitions should be as much as your physical fitness allows.

Reverse push-ups. Fulfill this type exercises can be done with a bench. Stand with your back to her, lean your elbows on your palms, and squat down slightly without arching your back. Lower and rise by bending and straightening your arms. For the desired effect, perform 3 sets of 20 times.

Kettlebell lifts will help strengthen your hands and develop your deltoids. Deltas are of great importance for the development of attacking movements. Above all, this is the equipment that exercises will help you build muscle.
Kettlebell raises forward. Spread your legs to the sides, and hold the projectile in a straightened hand between your legs. Knee joints bend it a little. With a sharp movement, lift the weight forward so that a right angle is formed between the body and the projectile. At the same time, make sure that your back remains straight at the top extreme point. Perform 8 repetitions for each arm. At correct execution you should feel tension and trembling in your muscles.

Lifting the weight up. The execution is similar to the previous one, but lift the projectile above your head. We recommend 8 to 12 repetitions for each side.

Classic kettlebell lift. Place the apparatus between your spread legs. The hand is placed on top of it so that the hips remain slightly behind. A sharp upward jerk is performed, while the weight is thrown onto the shoulders, and then lifted above oneself with a push. Returns to the starting position. Perform 10 lifts on each arm.

Kettlebell lifts from sitting position up. Place the weight over your shoulder and squat down. Extend your free hand forward to maintain your balance. Lift the weight above you, wait a second, lift your torso. Change your hand. Make sure your glutes and calves remain tight. Perform 5-10 repetitions on each arm, depending on your physical fitness and weight of the apparatus.

Working to overcome reverse resistance will help increase the force of your hand strike. Cut a piece of elastic from the tire, or buy a thick elastic band for exercise in the store. Fasten one end tightly to the wall behind your back, and take the other end in your hand. Perform “punching” movements forward, overcoming resistance and stretching the elastic band. Move your arm back gradually to avoid injury.
Two weights up. Throw both projectiles onto your shoulders. Take a deep breath into your lungs, jerk them above your head, and then slowly lower them. Tighten your abs while doing this.

To develop a strong blow, you can use the following methods and techniques:

. Choose the toughest one. Squeeze it sharply and with maximum force. This develops the interdigital muscles and forearms, which will make your fists stronger and stronger.

Jump rope every day. Jump by raising your hip as high as possible.
Take a sledgehammer and hit the old tires with it. This activates the right muscle groups and builds endurance.
If you are working in tandem with “paws”, then imagine that the target is a couple of centimeters further, try to punch through it. This is how you work for speed.
Don't neglect shadow boxing. This exercise will help you learn how to deliver sharp, unexpected blows, which at the same time are the most effective, since the enemy often does not have time to react.
An explosive blow develops a push-up on the palms of the hands, lifting them off the floor. Perform 3 sets of 10 times each.
If possible, use gloves when using a punching bag or similar exercise machine.

Interesting! There is an opinion that a lighter in a fist increases the force of a blow. In fact, opinions on this matter differ. Some believe that not only a lighter, but any ergonomically shaped object held in the hand, for example, a matchbox, can increase strength, while others insist that only a heavy metal lighter will help.

These exercises will help you train your endurance and make your tendons and muscles stronger. If you perform them comprehensively and systematically, the first results will become noticeable within 2 weeks. For a detailed study, watch a video of effective exercises.

Video: Impact force training from a professional

Punching quickly and powerfully is a basic skill needed to become a good boxer. Mastering such a strike begins with improving physical fitness and learning to perform a strike in such a way that the source of force is not only the arm, but the whole body. By learning how to properly aim and hit within striking distance, you can give your punches more speed, and by using training techniques that help you instantly increase muscle mass, you can build strength. If you're ready to take your punching skill to the next level, then move on to step one.

Steps

Working on your physical fitness

Take the correct stance. For good hit With a fist, the placement of the feet and legs is of great importance, since such a blow requires the work of the whole body. Place your feet slightly wider than shoulder-width apart so you can easily pivot toward your target and throw your weight behind the punch.

Keep your eyes on the target. Your concentration should not leave your target. Never close your eyes or look away; In order to aim correctly and execute a blow with power and accuracy, maintain concentration. Tuck your chin in slightly so that it is protected by the striking hand during the strike.

Generate power through your hips and core. As you kick, rotate your hips and body toward the target. Try to position yourself so that the rotation is as complete as possible, even if you are very close to the target. Your punch will be stronger if you can turn completely instead of just shifting slightly. When throwing a punch, you should really feel the weight of your body.

When practicing punching, pay attention to your hips. Rotate them quickly and forcefully towards the target, as if you were about to strike it with your hips rather than with your fist. This will help you develop the power needed to hit hard and quickly.
While spinning, you should not have to lean forward or try to reach the target. If you have to reach towards the target in order to hit it, you will lose power.

Throw your hand forward. Your shoulders should be free until you are ready to strike. When ready, throw your arm forward to easily reach the person you are hitting. While your hand isn't moving, keep it relaxed and then make a fist to throw a heavy punch.
- When making a fist, clench all four fingers except the thumb and wrap them last. Check that thumb bent behind, otherwise he will be hit by you.
- Pre-bandaging your hand will allow you to avoid injury and make the blow more powerful.
- Don't plan your punch before throwing a punch, or your opponent will figure out your plan before you even try to punch. This is called "wiring" and results in lost matches.
Make contact and exhale. Once you have made contact with the target, exhale. It will likely take some practice to be able to time your breathing so that you exhale with each beat, but getting into the correct breathing rhythm is well worth the effort. Inhale before the blow and exhale as it lands, putting every ounce of your energy into the blow.
- After landing a strike, jump back to your starting position to prepare for the next strike.
- Remember to tuck your chin in so you are ready for a counterpunch if one comes.
Increased speed and strength
1. When throwing a fist, consider the distance. You should only throw a punch if you are at the ideal distance to deliver it with maximum force. This means being close enough to hit without deflecting or leaning forward. You should be able to deliver the punch with your arm extended, but not too extended.
  - If you have to lean forward to make a shot, a lot of the power in your shot will be lost.
  - Practice on the punching bag until you understand how far away you need to be from the target when hitting. This distance depends on the length of your arm and your range of motion.
2. Move your whole body. The importance of using your entire body, not just your arm, to throw a punch cannot be overstated. Even if you can move your arm quickly, without rotating your entire body, your punch will be less powerful when moving just your arm.
  - Using your leg muscles will allow you to generate power and speed when hitting. The leg muscles are the largest and strong muscles bodies, and they must stand behind every punch.
  - Remember that during the impact you cannot lift your feet off the floor, as this will throw you off balance and take away some of your strength. Keep your feet quick, but keep them close to the floor.
3. Hit from different angles. In combat, you won't hit the same way every time. Learn to determine which type of strike will be most powerful in each specific situation. To improve your fighting prowess, work on mastering your strikes from the following basic angles:
  
  Choose the right moment. Since distance is very important when you want to punch with the most force, it is important to understand that not every punch will be the hardest. If you are slightly outside the optimal distance, the shot will be slightly weaker due to the fact that you will be trying to get into the correct position for more powerful blow. Good point for applying the strong blow occurs when the following conditions are met:
  - If your opponent is in the process of striking, as he will be less focused on what you are doing.
  - If he let his guard down. You can create this situation by throwing irregular strikes or attacking from unexpected angles.
  - If he is stunned by a previous blow. To prepare for a powerful right cross, try starting with a quick jab.
Training to Improve Your Punch
1. Practice hitting slowly. The hardest hits aren't really the fastest. Your arm may be moving faster than the rest of your body, so waiting for your body to catch up with your arm slows down the strike. Even though the power punch is generally slow, there will be times when you have just the right amount of time to land a slow but extremely powerful punch. It's worth practicing punching at a slow speed so you can feel the force that comes from giving your body time to become the support of your fist.
  - When training, try hitting twice as slow. Force yourself to slow down and concentrate on using your leg muscles and core to maximize the power of your punch.
  - When you hit at full speed, don't forget where the power to hit comes from. While you won't be punching at half the normal speed in the ring, you can still focus on using your legs and core to generate as much power as possible.
  EXPERT ADVICE
  
  Krav Maga instructor
  Asher Smiley is the owner and head instructor of Krav Maga Revolution in Petaluma, California. Studied at different countries from the best Krav Maga instructors. In 2017, he completed training at the International Federation of KAPAP Combat Krav Maga International, which consisted of a 7-day seminar on tactics and an 8-day course for CKMI instructors.
  
  Krav Maga instructor
  
  To learn correct position, avoid training with resistance bands. When you use an expander, you are not technically able to do right shot fist. This is how you build muscle, but that's a slightly different story. You are not hitting as accurately as you might think.
  
  Train on a pneumatic bag. Speed is just as important as strength - if you are too slow, your opponent will have time to throw many more punches. Train with a punching bag and pay attention to how fast your arms move. Maintain proper training form and remember to move your thumb away from the knuckles during impact.
  
  Do strength training. A little strength training - great way support the body at its best in better shape, but it alone will not make you a stronger or faster boxer. You need to train your punching muscles, hitting rather than lifting weights. Therefore, a great idea would be the mode strength training, which strengthens your legs and core to deliver maximum power punches.
  
  Do cardio exercises. The best types of cardio you need to get what you need good boxer forms are swimming and jumping rope. When you need to take a break from regular exercise, consider these types of exercise as an alternative. Running, cycling, and other types of cardio are beneficial, but they don't provide the strength gains that specifically help your body perform hard in the boxing ring.

If you do not carry self-defense equipment with you, such as knives, pistols, stun guns, gas canisters, telescopic batons, etc., then your hands become your main weapon. That is why many people are interested in the question of how to increase the power of a fist.

The main purpose of this article is precisely to give the most complete answer to this question. Below are techniques that will help make your strike stronger.

So, what is impact force and what does it depend on? As you know from physics courses, force is mass multiplied by acceleration. It follows from this that to increase the power of the blow, both the speed with which you perform the blow and the muscle mass of the arm and the whole body as a whole are important. Therefore, you will have to train both.

Weight training is great for strength training. But, since not all muscles of the body are involved in a hand strike, the training will also focus only on target muscles. Namely on the chest muscles, triceps and deltoid muscles (shoulder muscles).

To train chest muscle strength:

1. . Excellent for training endurance and strength of the pectoral muscles.
2. . Also aimed at training the pectoral muscles. They are a good alternative.
3. . Unlike previous exercises, the barbell press helps to quickly gain both strength and mass of the pectoral muscles.

To train triceps strength:

1. . It gives an effect similar to push-ups on wide bars, only in this version the main load falls on the triceps.
2. . Basic exercise, which perfectly increases the mass of the triceps and their strength.

To train deltoid muscle strength:

1. and . Since shoulder joint plays very important role When performing a kick, especially a side kick, developed shoulders are of key importance.

In order to develop impact speed, there are two simple but very effective exercises:

Delivering a series of jumping strikes. The essence of the exercise is as follows: You jump as high as possible and while you are in the air, perform a series of straight punches at the fastest possible pace.
Kicks with dumbbells in hands. Take dumbbells weighing 0.5-1.5 kg in your hands and perform kicks with them as quickly as possible. These can be direct blows, blows from below or side blows. The main thing is to choose correct weight dumbbells, if the strikes with them are too slow, then take less weight.

To increase the force of a punch, you also need to use two more tricks

Firstly, when performing a strike, you need to engage the body, that is, step forward if the strike is performed with the front hand, or rotate the pelvis in synchronization with the strike with the back hand. (the concept of “front and back” hands means that if you, for example, are right-handed, then in a stance, you left hand will be slightly forward (front), and the right one will be closer to the head (back))

Secondly, you should actively train the forearm muscles for mass. They are located at the closest distance from the striking part (fist), so their weight will be most noticeable.

Conclusion

So, today you learned how to increase the power of your fist and got acquainted with the exercises that will help you achieve this. Also, I would like to emphasize that the force of the blow depends both on its speed and on the mass of the hand and the whole body, and not just on one or another indicator. Remember this!

Very good video dedicated to this topic:

It will be very good if you share your opinion on this matter by leaving it in the comments to the article and discussing it with other participants.

You will immediately think that you need to increase your total body weight (gain mass) in order to hit as well. But no. To increase the force of a punch, you need to understand what it is formed from. Let's talk about this.

Cut it on your nose

Speed alone is not enough to deliver a strong blow. You need to put in your whole weight, only then will there be a result.

Do not straighten your arm completely upon impact to avoid dislocating the joints. Strike from different angles.

Feet:

should be slightly wider than shoulder width;
the heel rises first;
When hitting, the foot must be turned in the direction of the movement of the hand;
when striking with the right hand, the left foot is in place, and the heel of the right is raised and vice versa.

Other Features

Your knees should be slightly bent and your body weight should be shifted forward.
Turn your hips towards your opponent, simultaneously with the strike.
Full body movement upon impact, with a close throw of the arm, is more effective.
Never reach forward. Turn your body sharply.
When swinging, do not move your hand back - your opponent will guess the maneuver.
The fist must be clenched as tightly as possible upon impact.
Exhale with each blow.

Watch the instructional video on how to punch correctly:

How to increase impact power: exercises

1. Stuffing the Ball

Find the heavy ball that boxers use in training. If you don't have one, use a basketball one. Do the following:

feet shoulder-width apart, body straight. Raise the ball high above your head. Hit the ball hard on the floor and catch it after it bounces. Repeat the exercise at least 15 times.

2. Jump Squats

1. Starting position: stand straight, feet shoulder-width apart, arms at your sides;
2. Squat down until your knees are level with your hips;
3. Jump up as much as possible, while raising your arms;
4. Repeat jumping until you run out of strength (for better effect you can pick up dumbbells).

Leg muscles

Beginner, know this: to develop a strong punch, you need to start by developing your leg muscles. They play a big role when executing a shot. Squats with weights help to develop the muscles of the legs as much as possible.

Upper body muscles

As for the upper body, the triceps, back muscles and shoulders play a big role for a powerful blow.

Basic exercises that develop these muscle groups:

pull-ups;
fist push-ups;
reverse push-ups;
lifting the weight (forward, up).

Source: depositphotos.com

1. Use regularly hand expander. Buy the hardest implement and work alternately with both hands. Be sure to squeeze the expander sharply, applying all your strength. The exercise helps develop the interdigital muscles. As a result, the fist will begin to weigh more, and the force of the blow will accordingly increase.

2. Every day, jump rope with your hips high. Try to reach your chest with your knees.

3. Exercises with a sledgehammer are no less effective. Take a tool (it’s best to do this near the garage) and start hitting unnecessary tires. During the exercise, exactly those muscles that work during impact are activated.

Mike Tyson is listed in the Guinness Book of Records, but both athletes and ordinary people ask the question of increasing the power of a punch. In the absence of any means of self-defense, your hands remain your main weapon.

Before moving directly to classes, you need to figure out what determines the force of a fist strike? As physics says, force is mass times acceleration. This means that the impact is influenced by the following factors:

Application speed.
Weight of the hand being applied.
Body weight.

Therefore, you will have to train everything mentioned above. Exercises using weights are good for strength training. It is important to understand which muscles work during impact. Since only a few muscles are used, focus on the working ones.

How to apply correctly

You need to take a position, lower your chin and press down. Your hands should cover your face and your knees should be slightly bent.

Then we clench our fingers into a fist, push off with our back foot, increasing the speed of our hand and throwing it out, turning our shoulder 180 degrees. The development of the force of the blow depends on its correct application.

Strength training for chest

Clapping push-ups

In this exercise, almost the entire load is carried out on pectoral muscles and triceps. The wider the arms are spread, the less stress on the triceps.

To begin the exercise, lie down and spread your arms slightly wider than shoulder-width apart.

Keep your legs and back straight. To enhance the effect, you can tip your feet onto the bench. This will shift the load to the upper chest muscles.

Push-ups on wide bars

The main load when doing push-ups on such uneven bars occurs on the chest, the secondary load is distributed between deltoid muscles and triceps.

Must be accepted starting position, after which, tilting the body and spreading the elbows, lower down.

You need to do this while inhaling. To avoid injury, do not make sudden movements or jerks.

Wide grip bench press

You need to lie horizontally on a bench and press the barbell from your chest, grasping the bar with a wide grip.

To create a more rigid base, squeeze your shoulder blades and tighten your upper back muscles.

This exercise significantly expands chest and increases shoulder width. Bodybuilders actively exercise using the same method.

Strength training for triceps

Push-ups on narrow bars

One of best exercises affecting the triceps. The technical part of the execution is no different from push-ups on regular parallel bars.

The whole point is in the position of the body, it must maintain an upright position. The elbows should be tightly pressed to the body.

Only under such conditions will the load on the triceps be maximum, and gaining muscle mass will be easier and faster.

Close grip bench press

Actively used by athletes for strength training triceps.

Most of the load falls on their long head, which is the most massive.

Try not to help yourself with your chest when doing this, as it will take part of the load.

Important to consider! Under no circumstances should the grip be narrower than shoulder width. This will not add efficiency, and the risk of injury increases significantly.

Delta strength training

Lateral dumbbell raises

The exercise is characterized by a hellish burning sensation in the middle of the shoulder. The influx of load during execution falls on the middle beams.

The exercise is isolating and requires implementation into your training complex. It is best to perform it with light weight.

The number of repetitions can vary up to 25 times. Accuracy plays a much larger role, which is impossible with heavy weight.

Raising dumbbells in front of you

The exercise is also isolating in nature. Most of the load falls on the anterior deltoids.

The technique for performing the exercise is almost identical to the previous one. You can perform it with both hands simultaneously or separately. By raising only one arm, it will be easier for the brain to work, and the load will be felt stronger.

Speed development

You can develop speed with exercises like these:

Jumping strikes. You jump, then while in the air, do a series of strikes. They must be straight.
With dumbbells or weights. Impacts are suitable both direct and side. The weight of the dumbbells must be chosen correctly; they should not be too heavy. A weight of 0.5 to 1.5 kg is good.

As it turns out, training your punching power is not that difficult. Regularly performing the above exercises will make the muscles more massive and the blow faster.