What exercises are needed to hit hard? How to increase punching power at home

Every man should be able to stand up for himself and his loved ones. Therefore, many are interested in the question of how to increase the power of a punch, because one strong and accurate blow can decide the outcome of a fight, sending the enemy into a deep knockout. What determines the force of a punch and how to increase it? You will learn about this further in the sequel.

What determines the force of a punch?

Before answering this question, let's remember from the school physics course what force is. So, force is the mass of a body multiplied by acceleration. It turns out that in order to increase the force of a fist strike, we need to increase muscle mass or impact speed, or better yet, both.

However, that's not all. The force of the blow depends on the accuracy of the blow, as well as on whether you can fully invest in the blow, that is, put all the weight of your body into it. If the blow is not accurate, then the force of such a blow will be small. It's the same if you're not fully invested in the shot. You can often see beginners trying to apply a series fast strikes. Of course, the power of these blows is negligible, since a beginner does not know how to invest himself in a blow.

How to increase the power of a punch?

After analyzing information on this topic on the Internet, I found that most often, in order to increase the power of the blow, it is recommended to train the target muscle groups that are involved in the punch. Like, train your chest muscles, deltoids, triceps and everything will be fine. However, in order for the blow to be truly powerful and crushing, it is necessary to use maximum quantity muscles. Only coordinated work large quantity muscles will allow you to put all your weight into the blow and provided high speed and accuracy, will provide maximum impact force.

Of course, in order to set up the correct striking technique you will need to be literate and experienced trainer, which will point out your mistakes and help you correct them. However, in order to increase the power of your fist, you do not necessarily need to work with a trainer. With the help of special exercises that can be performed both in gym, and at home, you can significantly increase the impact force.

Exercises to increase punching power

There are a huge number of exercises with which you can increase the power of your hand. Some of them like bench press, bench press narrow grip, push-ups and others, that is, strength exercises to target muscle groups, only indirectly affect the force of a punch. This does not mean at all that you should not do them. You can significantly increase your punching power by doing just these exercises at an explosive pace. However, today I will tell you about special exercise to increase punching power.

Hitting a tire with a sledgehammer

This exercise is the most effective for increasing punching power. With this exercise, you will learn to fully invest in the blow thanks to the coordinated work of all muscles. Hitting a tire with a sledgehammer produces a truly devastating blow. Moreover, this exercise It will be useful not only for drummers, but also for wrestlers.

As you can imagine, to perform this exercise you will need a hammer and an old tire. I advise drummers to use lighter sledgehammers (8-10 kg). Wrestlers may use heavier sledgehammers. It is better to bury the tire halfway into the ground so that it remains in one place.

Wrestlers should hold the sledgehammer by the end of the handle, and strikers should hold the end with one hand and the other approximately in the middle of the handle. This position of the hands will maximize the strength of throws for wrestlers and the power of punches for boxers.

The number of approaches and repetitions will depend on the goals set, the weight of the sledgehammer and the athlete’s fitness level and other individual characteristics. Try to perform 100 sledgehammer hits on the tire in one go. Optimal quantity approaches 2-4.

Hitting a tire with a sledgehammer is hard exercise, with which you will learn to use a large number of muscles when striking, starting from the legs, back and ending with the arms. This will greatly increase the power of your punch.

Impact force largely depends on the natural qualities of a person. Even among professional boxers, there are those who have a knockout blow, and there are those who are not “knockouters”, although they have a fairly powerful blow.
And yet, the impact force of an ordinary person who is fond of sports can be increased. To do this, there are several exercises that need to be performed as often as possible.

First of all, this is the well-known push-up with fists, which must be performed on a hard surface in several approaches. The number of push-ups should be selected individually, based on your own training. Bending and extending your arms at a fast pace is a kind of imitation of blows, which will help to significantly strengthen them.

The second way to develop punching power is to use weights when practicing punches or shadowboxing. Small dumbbells with a total weight of 2-3 kilograms are ideal for this purpose. Shadowboxing should be done over three rounds lasting three minutes each.

You need to rest for 1-2 minutes between rounds. At the same time, direct, side blows and blows from below are practiced. When your hands are strong enough, you need to train “series of strikes.”
You can significantly increase the impact force when training with a light barbell or a bar from this barbell.

Hands with the barbell in the “chest” position are sharply thrown forward in front of you, and then return to starting position. You should know that this exercise requires initial preparation and thorough warming up of the hands before performing it.

A kettlebell weighing from ten to sixteen kilograms will help increase striking power. You can perform a wide variety of exercises with it, such as: bench chest press; presses and jerks alternately with the left and right hand while standing; "eights".

It must be remembered that all exercises with a kettlebell must be performed in “extension”. “Bending” exercises increase the strength of the arms, but at the same time they stiffen them, which does not contribute to the development of sharpness and force of impact.

Exercises that simulate chopping wood are good for developing punching power.

You can “chop wood” at home using a small sledgehammer and a tire, however, this exercise requires the strictest adherence to safety precautions. It’s better to do it outside, away from home furniture and other people.

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 due to high speed, but also due to 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. The feet must be placed wider than the 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 a blow is made with the right hand, the left foot does not move, the heel of the right one rises and vice versa.

The correct position of the feet allows you to apply much stronger and powerful blows, but is not the only point 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 a punch and are trained through the following exercises.

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

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

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

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

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

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

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

Kettlebell raises from a seated position

They throw the weight over their shoulder and squat down. To maintain balance, 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:

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

Summing up

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

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Some people are naturally gifted with a heavy blow - let's be happy for them. For those who are unlucky by nature, don’t be too upset, you can deliver a blow.

A knockout blow is formed from several factors:

1. Technique
2. Timeliness
3. Accuracy
4. Speed
5. Strength

Luckily, for athletes who don't have this natural gift, you can still acquire a strong knockout punch by working on exercises that play important role in increasing the impact force.

Push-ups with clapping

• Triceps
• Deltas
• Trapezoid

Instructions:

1. Starting in a standard push-up position
2. Start doing push-ups, but halfway through, push off the floor with a sharp movement and clap your hands
3. Land on the floor with two hands, get ready for the next set.

Note:

If you find it difficult to do push-ups with clapping, you can simplify this exercise and do it from your knees. This will strengthen your muscles and after a while you will be able to do a more complex version of the exercise described above.

Power outputs from the bar

Critical moment for strong blow– skill to explode sharply. This exercise will help you develop this skill.

Main muscles that work:

• Triceps
• Deltas
• Trapeze
• Abdominal muscles
• Breasts

Instructions:

1. Stand on your elbows and get into a plank position.
2. In one explosive movement, push your hands off the floor and stand on your palms
3. Return to the starting position and repeat the exercise

Note:

If you find it difficult to perform this exercise, then do it first from your knees.

Hanibal push-ups

Hanibal push-ups great exercise, in which the whole body is involved. In addition to pumping up muscles, it’s a good way to teach balance.

Main muscles that work:

• Triceps
• Deltas
• Trapezoid
• Breast
• Press
• Quadriceps
• Caviar

Instructions:

1. Get into a normal push-up position
2. As you begin the push-up, push your feet off the floor toward your hands.
3. When your feet land touch your hands to your knees
4. Return to original position (hands return first)

Notes:

If this exercise is difficult to perform, do the simplified version and skip the third step.

Shadowboxing

Proper punching technique is very important for a strong knockout blow. There is no better way to practice proper application than shadowboxing.

Main muscles that work:

Instructions:

1. Warm up well before shadowboxing.
2. Don’t try to throw too strong punches right away, you may strain the ligaments.
3. Repeat the strike or combination you want to practice.
4. Work relaxed. But at the same time concentrated.
5. Imagine an opponent.

Notes:

Try boxing with 1-2 kg dumbbells for a few rounds. You will notice the difference when you box without them later. Hands will fly out at incredible speed.

ATTENTION!

Long jump

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A strong blow starts from the feet. Therefore, it is necessary to develop striking power through the development of leg strength. One of best exercises to develop explosive sharp power - long jumps.

Main muscles that work:

• All leg muscles

Instructions:

1. Start in an athletic stance. Feet shoulder-width apart, knees slightly bent, arms raised at chest level.
2. Swing your arms down while lowering your torso and placing your weight on the balls of your feet.
3. With one sharp swing forward, throw your arms forward, push off with your feet and fly forward
4. Land in the same position you started from. Turn around, repeat.

Notes:

The main thing is to master correct technique execution, so I suggest starting with short-distance, but technically correct jumps and increasing the distance over time.

This is a simple exercise that will increase your endurance and leg strength. Changing legs while jumping develops exactly those muscles that are necessary for a strong blow.

Main muscles that work:

• Quadriceps
• Buttocks
• Posterior thigh

Instructions:

1. Start with your front foot in front of you on a full foot, bent at 90 degrees. Hind leg also bent at a right angle, but standing on the toe.
2. In one movement, push off the floor with both feet and fly off the ground. During the flight, switch your legs.
3. Land smoothly in the same position you started in, but switch legs.

Notes:

Try to land as smoothly as possible.If you are doing the exercise at home, jump more quietly and do not disturb your neighbors.

Very useful exercise to strengthen leg muscles. Do it regularly and you will notice a difference in the way you throw side kicks.
Main muscles that work:

• Quadriceps
• Buttocks
• Posterior thigh
• Caviar

Instructions:

1. Stand on left leg, the right leg is crossed behind the left. Hands as in the first picture.
2. With a sharp movement, push off with your left leg, swing your arms and jump onto your right leg, placing your left behind your right.
3. Repeat the movement. Glide as if you were skiing or skating.

Notes:

When landing, bend your knees more.Make your jumps higher, further, more intense to increase the load.

Sprint jumps on one leg

This classic exercises which all sprinters do to achieve explosive speed at the start of the run. It will help you increase the power of your straight punches.

Main muscles that work:

• Quadriceps
• Buttocks
• Posterior thigh

Jumping on one leg

This is perhaps the simplest exercise on the list.

Can everyone jump on one leg? Great. Then jump.

This exercise will increase your leg strength and balance. And it will definitely strengthen your blow, because a blow is a redistribution of body weight from one leg to the other.

Jump on one leg and knock out your opponents.

Main muscles that work:

• Quadriceps
• Buttocks
• Caviar
• Posterior thigh

Instructions:

All you need to do for this exercise is bend one leg at the knee and jump forward as far, as fast and as high as you can.
To complicate the exercise, you can try jumping not only forward, but also backward and in different directions.

10 meter sprint

• Fast 10 meter sprints will teach your leg muscles to really explode.
• Fast, sharp mobilization of muscles, the key to high speed and force of impact.
• Do 5-6 sprints, then rest for 2 minutes.
• Wear comfortable running clothes, good shoes, and always warm up before sprints.

ATTENTION!

If you want to increase punching power, overall body coordination, endurance and muscles that a boxer needs -

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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 your fist 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 impact force and speed, you should develop top part body - these are the shoulders, triceps and back muscles. Required exercises:

Ball technique

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

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

Jump while squatting

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

Impact strength exercises at home

Effective ways to develop punching power. Training is performed regularly. It is necessary to distribute them over a month, some are scheduled at intervals of 4 days, and others more often, so that a large number of exercises do not accumulate in one day. Recommended exercises:

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

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

Precision hitting technique

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

• back of the head;
• jaw;
• temple.

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

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