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 punch can decide the outcome of the fight, sending the enemy into a deep knockout. What determines the force of a punch and how to increase it? You will learn more about this later in the sequel.
What determines the strength of a punch?
Before answering this question, let's remember from the school physics course what force is. So force is the mass of the body multiplied by the acceleration. It turns out that in order to increase the force of punching, we need to increase muscle mass or impact speed, or better, both.
However, that's not all. The strength 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 your entire body weight into it. If the blow is not accurate, then the force of such a blow will be small. It's the same if you don't fully invest in the punch. You can often see beginners trying to land a streak quick strikes. Of course, the strength of these blows is scanty, since the beginner does not know how to invest in a blow.
How to increase punching power?
After analyzing the information on this topic on the Internet, I found that most often, in order to increase the power of impact, it is recommended to train the target muscle groups that are involved in the punch. Like, train the muscles of the chest, deltas, triceps and everything will be in order. However, in order for the blow to be really powerful and crushing, it is necessary to use maximum amount muscles. Only coordinated work a large number muscles will allow you to put all your weight into the blow and, provided high speed and precision, will provide maximum impact force.
Of course, in order to put on the right striking technique, you will need literacy and experienced trainer, which will point out your mistakes and help you correct them. However, in order to increase the power of punching, you absolutely do not need to work with a trainer. With the help of special exercises that can be performed as in gym, and at home, you can significantly increase the impact force.
Striking Strength Exercises
There are a huge number of exercises with which you can increase the strength of your hand. Some of them, such as bench press, bench press narrow grip, push-ups on the uneven bars and others, that is, strength exercises for target muscle groups, only indirectly affect the force of punching. This doesn't mean that you shouldn't do them. You can greatly 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.
Sledgehammer strikes on the tire
This exercise is the most effective for increasing the power of punching. With this exercise, you will learn to fully invest in the blow through the coordinated work of all muscles. Hammer blows on the tire develop a truly crushing blow. Moreover, this exercise will be useful not only for drummers, but also for wrestlers.
As you understand, for this exercise you will need a hammer and an old tire. I advise strikers 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.
The wrestlers should hold the sledgehammer by the end of the handle, and the drummers should hold the sledgehammer with one hand at the end, and with the other approximately in the middle of the handle. This position of the hands will maximize the increase in the power of throws for wrestlers and the power of punching for boxers.
The number of approaches and repetitions will depend on the goals, the weight of the sledgehammer and the fitness of the athlete and other individual characteristics. Try to perform 100 blows with a sledgehammer on the tire in one go. Optimal quantity approaches 2-4.
Tire hitting with a sledgehammer is a hard exercise that will teach you how to engage a large number of muscles on impact, from the legs, back to arms. Thanks to this, the power of your punch will increase significantly.
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 a “knockout”, 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 must be performed as often as possible.
First of all, this is the well-known push-up on the fists, which must be performed on a hard surface in several approaches. The number of push-ups in this case should be selected individually, based on your own training. Flexion and extension of the arms at a fast pace is a kind of imitation of strikes, which will help to strengthen them significantly.
The second way to develop punching power is to use weights when practicing punches or conducting “shadow boxing”. For this purpose, small dumbbells with a total weight of 2-3 kilograms are ideal. Shadowboxing should be done over three rounds of three minutes each.
You need to rest between rounds for 1-2 minutes. At the same time, direct, side impacts and impacts from below are practiced. When the arms are strong enough, it is necessary to train the "series of blows."
You can significantly increase the impact force when training with a light barbell or a bar from this barbell.
Hands with a barbell in the “on the chest” position are sharply thrown forward in front of them, and then returned to initial position. You should be aware that this exercise requires initial preparation and a thorough warm-up of the hands before performing it.
A kettlebell weighing from ten to sixteen kilograms will help increase striking power. With it, you can perform a wide variety of exercises, such as: chest press lying; bench presses and jerks alternately with the left and right hand while standing; "eights".
It must be remembered that all exercises with a kettlebell should be performed on the "extension". “Bending” exercises increase the strength of the arms, but at the same time enslave them, which does not contribute to the development of sharpness and impact force.
Exercises that imitate chopping firewood develop the power of impact well.
You can “chop wood” at home with a small sledgehammer and a tire, however, this exercise requires the strictest observance of safety precautions. It’s best to do it outside, away from home furniture and other people.
In order for a punch to be strong, it is necessary not only to train, but to understand how the force necessary for delivering a powerful blow is formed. There are several techniques that allow you to hit with your fist really powerfully and strongly.
A strong blow is formed not only due to high speed, but also own weight. If you invest your body weight completely, the result will be as powerful as possible. Dislocations can be avoided by observing the correct execution technique, which implies that the arm is never fully extended, but the blows are applied at different angles. They bring really serious damage to the opponent.
Feet
They play an equally important role in the impact force. Their position and movement must obey the following nuances:
- The feet must be placed wider than the shoulder girdle.
- The foot is turned in the direction of the movement that is made by the hand, while the heel always rises first.
- When a blow is made with the right hand, the left foot does not move, the heel of the right hand 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 a punch power?
- The knees should be kept slightly bent, shifting the weight of your own body forward.
- During the strike, the hips should turn in the direction in which the opponent is located.
- In close contact, the full movement of the entire body allows you to increase the force of impact.
- You can't push forward. The trunk should turn sharply.
- Pulling the arm back during the swing allows the opponent to predict and prevent the blow.
- The fist, when striking, must be squeezed as tightly as possible.
- Each new blow is made with the exhalation of air.
These requirements must be observed not separately, but simultaneously.
Exercises for the development of a strong blow
To punch powerfully and strongly, you also need to train. This is facilitated by a set of exercises.
To complete the exercise, you must have enough free space. The ball should be taken heavy. The one with which boxers train is best. An alternative would be a basketball.
The execution technique is as follows:
- legs are spaced at the level of shoulder width;
- 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.
It is carried out according to the following scheme:
- become straight, legs at shoulder level, and arms are at the sides;
- squat until the knees form one line with the hips;
- jump up while raising their arms.
You need to jump as high as possible. Do so many repetitions that there is no strength left. You can enhance the effect with the use of dumbbells that are held in your hands.
Training for triceps, shoulder girdle and back muscles
These muscle groups play an important role in increasing the strength of the punch and are trained through the following exercises.
Hands, pulling up, hold a little wider than the 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 bend your back. It should remain straight. The exercise trains the triceps, pectoral and spinal muscles. The bench press works the same way. 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, squat slightly. They rise and fall by bending and straightening the arms. Do at least 3 sets of 20 repetitions.
Strengthen hands, develop deltoid muscles. The latter have a significant impact on impact. In addition, the kettlebell is the projectile that contributes to the growth of muscles.
The legs are placed on the sides. In a straightened arm, a weight is held 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. It is necessary to ensure that the back remains straight at the top extreme point. Do up to 8 repetitions for each hand. Tension should be felt in the muscles.
It is performed similarly to forward lifts, but only the projectile is raised above the head. The recommended number of repetitions on each side is from 8 to 12 times.
The projectile is placed between the legs apart. They put a hand on it so that the hips remain behind. They make a sharp jerk upwards, throwing the weight directly on their shoulders, and then with a push they raise the projectile over their heads. Return to starting position. For each hand you need to do 10 lifts.
Kettlebell lifts from a seated position
The weight is thrown over the shoulder, squat down. To maintain balance, put forward the left hand. The weight is lifted up, wait a second, make another lift, and then change hands. Buttocks with calves should be constantly tense.
Kettlebell lifts from a prone position
They lay down on the floor with their backs down, take and lift the weight in their hand. The arm is held upright and then begin to rise. Bend first one and then the other leg. If the lifts are difficult, help yourself with a free hand from the projectile. Do about 10 repetitions.
Two projectiles are thrown over the shoulders. Having taken air into the lungs, the weights are jerked up above the head, and then slowly lowered. During muscle exercise abdominals should be tense.
To make the punch stronger, you can use the following techniques and methods:
- deal with carpal expander. Take the hardest one. It is necessary to compress the projectile sharply and with the application of maximum force. Working with the expander contributes to the development of the interdigital muscles and forearms, which makes the fists more powerful and strong.
- Jump rope daily. You need to try to raise your hips as high as possible, and reach your chest with your knees.
- Workouts with a sledgehammer also have quite the effects. It is taken in the hand and beaten on old tires, which activates the muscles that work on impact. This should be done on the street, 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, trying to pierce it through. This makes it possible not only to hit harder, but also not to lose speed.
- Do not neglect shadow boxing. 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 punch helps to develop push-ups both on the palms with a separation from the floor surface, and on the fists. The number of approaches should be at least three with ten repetitions each.
Summarizing
The above exercises help to increase endurance and make the tendons and muscles of the hands stronger, develop the strength of the strikes. If they are performed on a regular basis, then the results become noticeable after seven days.
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Simply click on the top left of the extension and register to get access to 10 shortcuts. Your email will remain secure, but we might get in touch for your feedback!Some people are naturally gifted with a heavy blow - let's rejoice for them. For those who are not lucky by nature, don’t be too upset, you can deliver a blow.
A knockout punch is formed from several factors:
- Technique
- Timeliness
- Accuracy
- Speed
- Force
Fortunately, for athletes who do not have such a natural gift, you can still acquire a strong knockout punch by working on exercises that play important role in increasing the force of impact.
Push-ups with claps
- Triceps
- Delta
- Trapeze
Instruction:
- Starting from a standard push-up position
- Start doing push-ups, but halfway through, push off the floor with a sharp movement and clap your hands
- Land on the floor on two hands, get ready for the next approach
Note:
If you find it difficult to do push-ups with claps, 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 difficult version of the exercise described above.
Power outputs from the bar
Critical moment for hard hit- the ability to explode sharply. This exercise will help you develop this skill.
Main muscles that work:
- Triceps
- Delta
- Trapeze
- Abdominal muscles
- pectoral
Instruction:
- Stand on your elbows, get into a plank position
- In one explosive movement, push your hands off the floor and stand on your palms.
- Return to starting position and repeat the exercise
Note:
If you find it difficult to perform this exercise, then do it first from your knees.
Push-ups Hanibal
Push-ups Hanibal great exercise in which the whole body is involved. In addition to pumping muscles, it's good to learn to keep balance.
Main muscles that work:
- Triceps
- Delta
- Trapeze
- Breast
- Press
- Quadriceps
- caviar
Instruction:
- Get into a regular push-up position.
- As you start push-ups, push your feet off the floor towards your hands.
- When your feet have landed touch your knees with your hands
- Return to original position (arms return first)
Notes:
If it is difficult to perform this exercise, do a simplified version, skip the third step.
A fight with a shadow
Proper punching technique is very important for a strong knockout punch. There is no better way to practice proper application than shadowboxing.
Main muscles that work:
Instruction:
- Warm up well before shadow boxing.
- Do not try to immediately throw too strong blows, you can pull the ligaments.
- Repeat the punch or combination you want to practice.
- Work relaxed. But at the same time concentrated.
- Imagine an opponent.
Notes:
Try several rounds of boxing with dumbbells 1-2 kg. You will notice the difference when you box without them afterwards. Hands will fly out at incredible speed.
ATTENTION!
long jump
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Simply click on the top left of the extension and register to get access to 10 shortcuts. Your email will remain secure, but we might get in touch for your feedback!A strong blow starts from the feet. Therefore, it is necessary to develop the force of impact through the development of the strength of the legs. One of the best exercises to develop explosive cutting power - long jumps.
Main muscles that work:
- All muscles of the legs
Instruction:
- Start with an athletic stance. Feet shoulder-width apart, knees slightly bent, arms raised at chest level.
- Swing your arms down while lowering your torso and putting your weight on your toes
- In one sharp forward swing, throw your arms forward, push off with your legs and fly forward
- Land in the same position you started from. Turn around, repeat.
Notes:
The main thing to master correct technique performance, so I suggest starting with short but technically correct jumps and increasing the distance over time.
This is a simple exercise that will increase your endurance and leg strength. The change of legs in a jump develops exactly the muscles that are needed for a strong blow.
Main muscles that work:
- Quadriceps
- Buttocks
- Back of the thigh
Instruction:
- Start in a position where your front foot is in front of you on a full foot, bent at 90 degrees. back leg also bent at a right angle, but stands on the toe.
- In one movement, push off with both feet from the floor and fly off the ground. Swap your legs during the flight.
- Land smoothly in the same position in which you started, but with a change of legs.
Notes:
Try to land as smoothly as possible.If you are doing the exercise at home, jump quietly, do not disturb the neighbors.
Very useful exercise to strengthen leg muscles. Do it regularly and you will notice a difference in how you side kick.
Main muscles that work:
- Quadriceps
- Buttocks
- Back of the thigh
- caviar
Instruction:
- Stand on your left foot, right foot behind the left. Hands as in the first picture.
- With a sharp movement, push off with your left foot, wave your arms and jump over to your right foot, bringing your left behind your right.
- Repeat the movement. Glide as if you were skiing or skating.
Notes:
Bend your knees more as you land.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 a run. It will help you increase the power of your straight punches.
Main muscles that work:
- Quadriceps
- Buttocks
- Back of the thigh
Jumping on one leg
This is perhaps the easiest exercise on the list.
Can everyone jump on one leg? Great. Then jump.
This exercise will increase the strength of your legs, the ability to keep balance. And it will definitely strengthen your blow, because a blow is a redistribution of body weight from one leg to another.
Jump on one leg and knock out your opponents.
Main muscles that work:
- Quadriceps
- Buttocks
- caviar
- Back of the thigh
Instruction:
All you need to do this exercise is to 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 to jump not only forward, but also backward and in different directions.
10 meter sprint
- Fast 10 meter sprints will teach your leg muscles to explode for real.
- Fast sharp muscle mobilization, the key to high speed and impact power.
- 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, general body coordination, pump endurance and muscles that a boxer needs -
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Simply click on the top left of the extension and register to get access to 10 shortcuts. Your email will remain secure, but we might get in touch for your feedback!To train a strong blow, you need to know by what principle such power appears. There are several ways to develop the ability, in order to achieve this, one should train correctly and regularly. The power of impact is influenced by the development of correct technique.
What determines the force of impact?
Some technical nuances that affect the formation of a strong blow:
- body weight;
- speed;
- hand trajectory and technique.
In order to form such opportunities in yourself, it is recommended to contact the trainer and find out at what moment you need to relax your fist, and at what moment you should clench. He will explain the correct position of the legs and the trajectory of the movement of the arms and legs. Kick and kick stance:
- if punched right hand, then the right heel should rise slightly at this moment, and 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 foot unfolds a little.
- An opponent can easily determine if at the very beginning you take your hand back and start hitting.
- When a blow is struck, the weight of the body is shifted forward and the knees are bent.
- A great effect during the strike is created by the movement of the body.
- During the movement of the fist, the hips turn towards the opponent.
- Before the very beginning of the blow, a breath is taken.
- The tighter the fist is clenched, the more power is imparted in the blow.
- You should quickly move your torso towards the opponent when throwing your fist.
Tactics work successfully if all techniques are performed simultaneously.
The fist must be compressed as hard as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.
Formation of 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 hitting speed
To form the strength and speed of impact, one should develop upper part bodies are the shoulders, triceps and back muscles. Required exercises:
Ball kicking technique
To develop strength and speed, boxers often use training with the ball:
This workout is not intended for apartment conditions, so you need to find a more suitable area for your purposes.
Jump while crouching
Correct stance: hands lie on the sides, the body is even, and the legs are shoulder-width apart. Squat down until your knees are in line with your hips. Next, a strong jump is made up with raised hands. A minimum of 20 repetitions is performed and with a gradual increase in weight with dumbbells in hand.
Striking exercises at home
Effective ways to develop impact force. Training is done regularly. It is necessary to distribute for a month, some sign at intervals of 4 days, while others more often, so that there is no accumulation of a large number of 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 punching power is needed in different situations, but it should be used in self-defense. Don't forget your consequences.
Hitting Precision Technique
Nothing will happen to the opponent, even if strength is developed and hitting protected places. You need to look for weaknesses. A knockout consists in a strong load on the cerebellum when a blow is struck to the head - this is from an anatomical point of view. This organ sends a signal to the Central nervous system and turns off the whole body. This can happen if you hit the:
- back of the head;
- jaw;
- temple.
To immobilize the enemy, there are other painful points in the body. If you accurately hit the target, 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 if, if beat sharply and suddenly. The jaw has 15 kg of impact power. In normal
