Exercises to make your blow stronger. How to increase your punching power

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 your own weight and apparatus. 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.

1. "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. This hand is compared to a sledgehammer. Only tense your hand. The shoulders and forearms are minimally loaded. The 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.

1. 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. This improves the coordination of movements of both hands. 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.

1. 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.

1. 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 bounces towards 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.

1. 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:

1. 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.

1. 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.

1. 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.

1. Exercises with dumbbells. These are very popular exercises for strong blow hand 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. The last minute of each round you need to act at the utmost pace.

1. Working with a barbell. It is different from the actions of weightlifters. Mostly her bench presses are required.

These are quite difficult exercises for training 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.

To train a strong blow, you need to know by what principle such power appears. There are several ways to develop the ability; to achieve this, you should train correctly and regularly. The strength of a blow is influenced by the development of proper technique.

What does the impact force depend on?

Some technical nuances that affect the formation of a strong blow:

• body weight;
• speed;
• hand trajectory and technique.

To develop such opportunities in yourself, it is recommended to contact a trainer and find out at what point you need to relax your fist and at what point you should clench it. He will explain the correct placement of the legs and the trajectories of the arms and legs. Stance when striking legs and arms:

• if you strike with the fist of your right hand, then the right heel should rise slightly at this moment, but the left foot does not move;
• legs are placed shoulder width apart, even a little wider;
• in the direction of movement of the hand, foot right leg unfolds a little.

1. The opponent can easily determine if at the very beginning he moves his hand back and starts hitting.
2. When a blow is thrown, the body weight shifts forward and the knees bend.
3. The movement of the body creates a great effect during the strike.
4. As the fist moves, the hips rotate towards the opponent.
5. Before the start of the strike, a breath is taken.
6. The tighter the fist is clenched, the more force is imparted to the blow.
7. You should quickly move your body towards your opponent when throwing your fist.

The tactic works successfully if all techniques are performed simultaneously.

The fist must be clenched as tightly as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.

Generating explosive energy, speed and strength

If a person is right-handed, then you should not concentrate on training only the right hand; both hands should be involved in the work.

How to increase your hitting speed

To generate the power and speed of the strike, you should develop the upper body - these are the shoulders, triceps and back muscles. Required exercises:

Ball technique

To develop strength and speed, boxers often use ball training:

This workout is not intended for apartment conditions, so you need to find a more acceptable area for your goals.

Jump while squatting

Correct stance: arms rest on your sides, body is straight, and legs are shoulder-width apart. You should squat until your knees are level with your hips. Next, a strong jump is made with raised arms. Perform a minimum of 20 repetitions with a gradual increase in weight using dumbbells in your hands.

Impact strength exercises at home

Effective ways to develop punching power. Training is performed regularly. It is necessary to distribute for a month, some are scheduled at intervals of 4 days, and others more often, so that there is no accumulation large quantity exercises in one day. Recommended exercises:

This list of workouts will help build endurance, speed and punching power. Tendons and muscles will become stronger. If you follow the regime, the result will begin to appear after 3 months.

Important! Powerful striking force is needed in different situations, but it should be used for self-defense. Don't forget about your consequences.

Precision hitting technique

Nothing will happen to the opponent, even if you develop strength and hit protected areas. We need to look for weak points. A knockout involves a strong load on the cerebellum when delivering a blow to the head - this is from an anatomical point of view. From this body a signal is sent to the Central Nervous System and turns off the entire body. This can happen if you hit:

• back of the head;
• jaw;
• temple.

To immobilize the enemy, there are other painful points in the body. If you hit the target accurately, the opponent will be demoralized and incapacitated. Where to hit:

The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This may help in that case, if you hit it sharply and suddenly. The jaw accounts for 15 kg of impact power. In normal

In order to punch with a strong fist, it is necessary not only to train, but to understand how the force necessary to deliver a powerful blow is generated. There are several techniques that allow you to punch truly powerfully and strongly.

A strong blow is formed not only thanks to high speed, but also its own weight. If you invest your full body weight, the result will be as powerful as possible. Avoiding dislocations is possible by following the correct execution technique, which involves never straightening the arm completely, and striking at different angles. They bring truly serious damage to the opponent.

Feet

They play no less a role in the impact force. Their position and movement must obey the following nuances:

1. Feet need to be wider apart shoulder girdle.
2. The foot is turned in the direction of the movement made by the hand, while the heel is always raised first.
3. When the blow is made right hand, the left foot does not move, the right heel rises and vice versa.

Proper foot placement allows you to deliver much stronger and more powerful strikes, but is not the only thing to consider.

What else do you need to know to give your fist punch power?

1. Keep your knees slightly bent while bearing your weight own body forward.
2. During the strike, the hips should turn in the direction in which the opponent is located.
3. In close contact, full movement of the entire body allows you to increase the force of the blow.
4. You can't reach forward. The body should turn sharply.
5. Pulling the arm back during the swing allows the opponent to predict and prevent the strike.
6. When striking, the fist must be clenched as tightly as possible.
7. Each new blow is performed with an exhalation of air.

These requirements must be met not separately, but simultaneously.

Exercises to develop a strong strike

To punch powerfully and strongly, you also need to train. This is facilitated by a set of exercises.

To perform the exercise, you must have enough free space. The ball should be taken heavy. The one that boxers train with is best. An alternative would be a basketball.

The execution technique is as follows:

• legs are spaced shoulder-width apart;
• the body is kept straight;
• the ball is raised high above the head;
• the ball is hit with force on the floor and caught after the rebound.

Stuffing is done at least 15 times.

Performed according to the following scheme:

• stand straight, legs at shoulder level, and arms at your sides;
• squat until the knees form one line with the hips;
• jump up, raising their arms at the same time.

You need to jump as high as possible. Do so many repetitions that there is no strength left. You can enhance the effect by using dumbbells held in your hands.

Training for triceps, shoulder girdle and back muscles

These muscle groups play an important role in increasing the force of the blow delivered by the fist and are trained through the following exercises.

When pulling up, keep your arms slightly wider than your shoulders. To increase efficiency, weights are hung on the belt. They try to do as many repetitions as their own physical fitness allows.

Hands are placed as close to each other as possible. You can't arch your back. It should remain straight. The exercise trains the triceps, pectoral and back muscles. The bench press has a similar effect. To strengthen your hands, you need to do push-ups on your fists.

Performed with a bench. They stand with their backs to her, lean on their palms, and squat slightly. They lower and rise by bending and straightening their arms. Do at least 3 sets of 20 repetitions.

Strengthens the hands and develops the deltoid muscles. The latter have a significant impact on the impact. In addition, the kettlebell is a piece of equipment that promotes muscle growth.

Legs are placed on the sides. A weight is held in a straightened arm between the legs, and the legs are slightly bent in knee joint. The weight is lifted forward with a sharp movement so that a right angle is formed between the projectile and the body. You need to ensure that your back remains straight at the top extreme point. Do up to 8 repetitions on each hand. Tension should be felt in the muscles.

It is performed similarly to forward lifts, but only the projectile is lifted above the head. The recommended number of repetitions on each side is from 8 to 12 times.

The projectile is placed between the spread legs. Place your hand on it so that your hips remain behind. They make a sharp jerk upward, throwing the weight directly onto their shoulders, and then push the projectile above their head. Return to the starting position. You need to do 10 lifts for each hand.

Kettlebell raises from a seated position

They throw the weight over their shoulder and squat down. To maintain balance, put your left hand forward. They lift the kettlebell up, wait a second, do another lift, and then change hands. The buttocks and calves should be constantly tense.

Lifting with a kettlebell from a lying position

They lie with their backs down on the floor, take a weight in their hand and lift it. The hand is held in a vertical position and then begins to rise. Bend first one and then the other leg. If lifting is difficult, help yourself with your free hand. Do about 10 repetitions.

Two shells are thrown onto the shoulders. Having taken air into the lungs, the weights are jerked above the head and then slowly lowered. During muscle exercise abdominals must be tense.

To make a punch stronger, you can use the following techniques and methods:

• Exercise with a wrist expander. You need to take the toughest one. The projectile must be compressed sharply and with maximum force. Working with an expander helps develop the interdigital muscles and forearms, which makes the fists more powerful and stronger.
• Jump rope every day. You should try to raise your hips as high as possible and reach your chest with your knees.
• Training with a sledgehammer also has quite the effects. It is taken in the hand and hit on old tires, which activates the muscles that also work during impact. This should be done outside, for example, next to the garage.
• Working in pairs, you need to try to hit the “paws”, imagining that the target is a few centimeters further away, trying to pierce through it. This makes it possible not only to hit harder, but also not to lose speed.
• Shadow boxing should not be neglected. This exercise allows you to learn how to deliver unexpected blows, which are the most effective, since the opponent does not have time to react. You need to exercise every day for at least 10 minutes.
• Explosive blows help develop push-ups both on the palms off the floor and on the fists. The number of approaches should be at least three with ten repetitions each.

Summing up

The above exercises help increase endurance and make the tendons and muscles of the arms stronger, and develop the power of strikes. If they are performed on a regular basis, the results become noticeable within seven days.

With your fist, you can find very little useful information. In particular, they usually write that you cannot strike on your own and you need to train with an experienced fighter or coach who knows exactly what he is doing. We decided to correct this injustice and systematize all the knowledge necessary for a beginner to understand with his fist. Read on and absorb the knowledge!

How to increase punching power: characteristics

What are impact indicators and how to develop them? Speaking frankly, without embellishment, about the masters of Shao-Lin, all fighting characteristics and striking exercises can be divided into three indicators: speed, strength and technique. Next we list various exercises, with which you can develop each of them.

Speed

The best exercises for punching speed were developed by boxers a century ago: you take a 5-10 kg dumbbell in each hand and start sparring with a shadow, holding and

combining the same strikes in your usual rhythm. In just a minute you will feel how all your muscles ache from fatigue, but don’t stop: by doing so, you are killing three birds with one stone. On the one hand, you strengthen your muscles and make them stronger, on the other hand, you increase your endurance, teaching them to endure long-term loads, and, in the end, in training without weight, you will feel that you have become noticeably faster in movement.

Advice: another very interesting exercise from wushu fighters. Do shadow boxing in the pool, underwater. The speed of your punch depends on your body's ability to overcome air resistance, and since it is much higher, training in such conditions will make you much faster.

Oddly enough, you can read about how to increase the force of a punch in a real fight in an anatomy textbook. What is strength? This is mass times acceleration. Accordingly, if you work on speed, then all you have to do is work on your weight and thereby you will increase the power of your blow. Try to dial more work with large scales in heavy basic exercises.

Another secret of how to increase your fist is hidden in the density of the striking surface. For these purposes (to increase density) various brass knuckles are used, and also, which is a more effective and honest way, they stuff the surface of the fist, leveling the knuckles, which turns the fist into a real hammer. For the same purpose, you can simply do push-ups from the floor from a fist stand.

The correct technique for performing a strike is 50% of its power. After all, a well-placed blow originates in the heel of the leg opposite the striking hand, and only then, accumulating the inertial force of the legs, back, torso and arm, comes out at the striking point of the fist. By the way, this is why using an open palm to strike is much more effective (one bone joint is involved in the blow) than even a well-filled fist, because in the second case more than 30 bone joints are involved in the blow, which is not only extremely dangerous, but also extinguishes about 20-25 % impact force.

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 perform 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 begins 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 essential for anyone who wants to have a strong punch. 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 taking a closer look at 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 They also provide a certain advantage - greater body mass - 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 contributes to the development of 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 approaches 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% due to 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 lifting, exhale when lowering, inhale, hold in the upper position for 1 second and then lower, at the lowest 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 in 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, your chin should rise above the bar, exhale when lifting, 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 force- 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 starting position. Do ten lifts of the weight with one hand.

Development of “explosive” impact force video

Use regularly hand expander. 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 the above exercises help develop punching power, make the muscles and tendons of the arms stronger and 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