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 with a fist, because one strong and accurate blow can decide the outcome of a fight, sending the opponent into a deep knockout. What determines the force of a punch and how to increase it? You will learn about this later in the sequel.
What determines the strength of a punch with a fist?
Before answering this question, let's recall 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 a punch with a fist, we need to increase muscle mass or the speed of the punch, or better, both.
However, this is not all. The power of the blow depends on the accuracy of the blow, as well as on whether you know how to fully invest in the blow, that is, to invest in it the entire mass of your body. If the blow is not accurate, then the force of such a blow will be small. The same is true if you don't fully invest in the punch. One can often see newbies trying to land a series of quick strikes. Of course, the power of these blows is scanty, since a beginner does not know how to invest in a blow.
How to increase the power of a punch with a fist?
After analyzing the information on this topic on the Internet, I found that most often in order to increase the force of the blow, it is recommended to train the target muscle groups that are involved in the blow with the hand. Like, train the muscles of the chest, deltas, triceps and everything will be in order. However, in order for the punch to be really powerful and crushing, it is necessary to use the maximum amount of muscles. Only the coordinated work of a large number of muscles will allow you to put all your weight into the blow and, subject to high speed and accuracy, will provide the maximum impact force.
Of course, in order to deliver the correct striking technique, you will need a competent and experienced coach who will point out your mistakes and help you correct them. However, in order to increase the power of your punching, you do not need to train with a trainer. With the help of special exercises, which can be performed both in the gym and at home, you can significantly increase the force of your punch.
Exercises to increase punching force
There are a huge number of exercises that can be used to increase the force of a punch. Some of them, such as bench press, press with a narrow grip, push-ups on the uneven bars and others, that is, strength exercises for target muscle groups, only indirectly affect the force of a fist. This does not mean that you should not follow them. You can significantly increase the power of the blow by performing only these exercises at an explosive pace. Nevertheless, today I will tell you about a special exercise to increase the strength of the punch with the hands.
Sledgehammer blows on a tire
This exercise is most effective for increasing the force of the punch. With this exercise, you will learn how to fully invest in a punch thanks to the coordinated work of all muscles. Hitting the tire with a sledgehammer develops a truly crushing blow. Moreover, this exercise will be useful not only for drummers, but also for wrestlers.
As you can imagine, you will need a hammer and an old tire to complete this exercise. I advise drummers to use lighter sledgehammers (8-10 kg). Wrestlers can use heavier sledgehammers. It is better to bury the tire halfway into the ground so that it stays in one place.
The wrestlers should hold the sledgehammer by the end of the handle, and the drummer with one hand at the end, and the other approximately in the middle of the handle. This position of the hands will maximize the increase in the power of the throws for the wrestlers and the power of the blow for the boxers.
The number of sets and reps will depend on the goals set, the weight of the sledgehammer and the fitness of the athlete and other individual characteristics. Try to hit the tire 100 times with the sledgehammer in one go. The optimal number of approaches is 2-4.
Sledgehammer hitting a tire is a tough exercise that teaches you to use a large number of muscles when hitting, from your legs, back to your arms. This will greatly increase the strength of your punch.
To train a strong punch, you need to know by what principle such power appears. There are several ways to develop the ability to achieve this, you must exercise properly and regularly. The strength of the blow is influenced by the development of the correct technique.
What does the force of the blow depend on?
Some technical nuances that affect the formation of a strong blow:
- body weight;
- speed;
- hand trajectory and technique.
To form such opportunities in oneself, 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 position of the legs and the trajectory of the arms and legs. Stance when hitting legs and arms:
- if you strike with the fist of the right hand, then the right heel should rise slightly at this moment, and the left foot does not move;
- legs are shoulder-width apart, even slightly wider;
- in the direction of movement of the hand, the foot of the right leg turns slightly.
- The opponent can easily determine if at the very beginning they take their hand back and start hitting.
- When the blow is struck, the weight of the body is shifted forward, and the legs at the knees bend.
- A great effect during striking is the movement of the body.
- During the movement of the fist, the hips are turned towards the opponent.
- Before the very beginning of the blow, a breath is taken.
- The tighter the fist is clenched, the more force is given in the punch.
- It is necessary to quickly shift the body towards the opponent when throwing a fist.
The tactic works successfully if all the techniques are performed at the same time.
When hitting, the fist must be clenched as tightly as possible.... The most important component is lifelong training, only after a long time is power achieved.
Generating explosive energy, speed and strength
If the 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 the speed of impact
To form the strength and speed of impact, the upper body should be developed - these are the shoulders, triceps and back muscles. Required Exercises:
Ball hitting technique
To develop strength and speed, boxers often use ball training:
This workout is not intended for home conditions, so you need to find a more acceptable area for your goals.
Jump while squatting
Correct stance: hands rest on your sides, body is even, and legs are shoulder-width apart. You should squat until the knees are level with the hips. Next, a strong jump is made up with raised arms. A minimum of 20 repetitions are performed th with a gradual increase in weight using dumbbells in the hands.
Exercises for impact force at home
Effective ways to develop punching power. Workouts are done regularly. It is necessary to distribute it over a month, some sign at an interval of 4 days, and 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 you build endurance, speed, and punch strength. Tendons and muscles will become stronger. If you follow the regime, then the result will begin to appear after 3 months.
Important! Powerful impact force is needed in different situations, but it should be used for self-defense purposes. Don't forget your consequences.
Striking precision technique
Nothing will happen to the opponent, even if the strength is developed and to hit the defended places. We need to look for weak points. A knockout is a strong load on the cerebellum when striking the head - this is from an anatomical point of view. This organ sends a signal to the Central Nervous System and turns off the entire body. This can happen if you apply a blow to:
- the 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 in a demoralized and incapacitated state. Where to beat:
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 can help if if hit sharply and suddenly. The jaw has 15 kg of impact power. In the usual
Any man would like to learn how to deliver strong blows, since this is the only way to win in a duel with an opponent. Even if you do not attend boxing or martial arts training, this does not mean that you do not need to train punching power. Situations in life can be very different and it is quite possible that you will need to stand up for yourself or for your loved ones. To defeat your opponent, you must not only hit correctly, but also deliver super-powerful strikes.
How to increase your punching power at home
If you know that this is your weak point, you will have to train regularly to strengthen your punch. To do this, it is not necessary to visit the gym and go to boxing classes; if you wish, you can increase strength even at home. The main thing in this case is the regularity of the classes. We advise you not to give up, even if at first you will not notice a change. Strength requires development, and it will not appear if you drop your hands halfway. Therefore, we advise you not to hope for a miracle and work on yourself in the sweat of your brow!
How to increase the power of a punch with a fist? Rule # 1: be sure to do a 10-minute warm-up before starting your basic workout and punching. This may include push-ups and pull-ups, arm swings, etc. This will help prevent injuries and strains.
Manual expander- Buy this inexpensive gadget from a sporting goods store. With its help, you can train the wrists and strengthen them, the simulator also develops the forearms, and it is they who are used when making strikes.
Air strikes. Imagine that there is a dangerous opponent in front of you. Hit him and don't forget to move, so you will hone not only your hitting technique, but also your reaction speed. In real life, you can react to danger as quickly as possible.
Dumbbells. As we have already said, it is not necessary to buy a gym membership, because you can train effectively even at home. To do this, we advise you to buy collapsible dumbbells, the weight of which can be adjusted. Train your chest, arms and shoulders 3-4 times a week, and the result will not keep you waiting.
Push ups is a versatile exercise that will not only improve your endurance, but also affect strength. Try to do 2-3 sets of push-ups each workout, each time try to do a new type of push-ups.
Check out our post How to properly push up on fists
Skipping rope... Boxers jump rope not only to lose weight before competition, this exercise also helps to develop wrists and shoulders, improve reaction. Jump for 4-5 minutes before training.
Pull-ups. This exercise works just as well as push-ups. Not everyone succeeds in doing pull-ups, but we advise you to try. In any case, the exercise will only benefit you.
Swing the hammer. It is very dangerous to do this exercise in an apartment, but if you still want to try it, try it. Hit an imaginary opponent with a hammer, while trying to strain your arm muscles as much as possible.
Training with a punching bag. If you have the opportunity, try at least occasionally to include punching a punching bag. There are inventory in many rooms, if you wish, you can install it at home.
To make your punch more powerful, you have to sweat. But with regular training, you will succeed and after 2-3 weeks you will notice a good result. Also, do not forget to eat right and include in the diet as much protein as possible.
Men's online magazine site
> Force is speed times mass. From here it immediately becomes clear that the force of the blow depends on how much your hand weighs, and how quickly you shoot it. But in fact, there are many more nuances. In order to make a strong blow, it is important for you to understand one thing. One hand is not enough to achieve the desired effect. Your first goal is to learn how to engage your whole body: legs, hips, body. To do this, you only need a goal. Even a wall is suitable at home. Put your hand forward and go to the wall until you rest against your fist, then take half a step back. From this position, strike the target, you will not have enough arm length, so use your whole body in order to reach. Now you yourself have not noticed how you began to work with your whole body. Do the exercise until you become automatic. The next move is shell training. For this, a punching bag or a make-up bag is suitable for us. If you don't have anything, google how to make a pear with your own hands, and you will find the answer to your question) It is best to use a pear for endurance work. Try to constantly squeeze the bag with your entire body while you have strength. To work with the paw, you need a partner, take any of your friends by the hand and go! Your task is to choose two or three favorite blows and work out, but not just, but trying, as it were, to punch through the blow through the paw, only then will you deliver a powerful penetrating blow. Make-up work is based on the same principle only your partner also puts pressure on you while you are trying to strike. You should also take the time to shadow boxing. It will help to increase the impact speed, and as mentioned earlier, the impact force is the speed multiplied by the mass. Put weights on your hands and hit the air for three minutes. Then remove the weights, and you will feel how your hands fly. Try to fix this state by performing another approach only without weights. There is another good exercise. But it is probably relevant only in the summer as it is performed in water. Take two squares of wood that are the size of your hand. Attach ropes to them and put them on your hands. Walk with them into the water and deliver direct blows resisting the pressure of the water. It develops pushing and penetrating power very well. But if it is winter now or you have no water sources in the vicinity at all, then you can use harnesses. Attach one end to the wall and grab the other end, and you get much the same effect. In general, if you do not want to bother with the selection of a training program, then competent people have already done everything for you. By going by reference you will find a perfectly matched system for working out a blow, which has been worked on by more than one professional fighter. With the technique sorted out, now let's move on to physical training. For a strong punch, it is important not to hammer the muscles too much. Therefore, it is better to work with your weight. Such a popular sport as will help you with this. Its meaning is to pump up with your own weight using push-up bars and parallel bars. In some cases, weights are used. Make a schedule for which you will study. It is best that the classes take place in one day. To pump all the muscles on the horizontal bar, you will need 6 approaches. The first three are with the usual grip, but changing the distance between the arms and three more with the reverse grip, also changing the distance between the arms. On the uneven bars, the emphasis is on the triceps, chest and shoulders. In push-ups, just like on the horizontal bar, you need to change the distance between the arms in order to use different muscles. In addition to the workout, there are a couple of exercises that help make the punch strong. The first and one of the most effective is the sledgehammer. I think everyone has at least one familiar with the car and he probably already has unnecessary tires. Fix the tires and hit them with a sledgehammer with all your might, trying to resist the recoil of the rubber. This exercise allows you to develop striking power well, as a large number of outstanding fighters were engaged in. The second exercise is to throw heavy balls. It is probably known to all boxers as it also has a positive effect on the power of the blow. The third is an expander. Often, young active athletes do not devote enough time to work with the expander, as it is rather monotonous and boring. But this is one of the few ways to pump up the forearm that should be given the right amount of time to make the arm heavier. Also, be sure to read about, and. This is how you can make your punch more powerful and penetrating by following non-tricky advice. Write your ways of working out a hit in the comments, and also subscribe to a blog to support the project. Don't forget to like and repost. Good luck to all.
What is impact force and what does it depend on?
What is impact force and what does it depend on? Force is mass times acceleration. From here it follows that in order to increase the power of the blow, both the speed with which you execute the blow and the muscle mass of the arm and the whole body as a whole are important. Among other things, there should be rigidity in the punch, because you are going to punch on the felling? and not to do a slap in the face?
Therefore, if you want to punch a knockout or just a powerful blow, you need to train both the speed of the blow and the muscles involved in the blow - legs, arms, chest, back, shoulders, as well as it will not be superfluous to put the correct technique for striking.
What muscles are involved when hitting with a hand
When striking with a hand, be it the notorious jab or everyone's favorite hook, the following muscles are involved:
The blow starts from the foot and the energy then passes through the body from the bottom up and reaches the hand:
Muscles involved in a punch, their role and importance
Muscles and strength of the legs
The leg muscles include the quadriceps and calf muscles. the development of these muscles is imperative for anyone who wants to hit hard. The muscles in your legs are responsible for pushing off the ground, and as a result, your body is filled with energy. The leg muscles are also found to be the largest muscles in your body, which is why all punches in boxing tend to involve the legs with squats, twists and turns.
It is in the legs that the greatest strength is concentrated! Not in the muscles of the chest or in the triceps. After taking a close look at many of the most prominent punchers, the knockout, the researchers found that they had well-developed legs, not big arms or powerful chest. When you study muscle development in boxers, you won't see huge pecs or triceps. Although large muscles also give a certain advantage - more body mass - a more powerful blow.
With the correct setting of the technique of strikes, well-filled fists and the correct setting of the fist, you can work in the same bandages on a very hard bag, without injuries. The main thing is not to hit the blow into the bag, but to immediately pull back the hand, as if to prick - to sting, as Mohamed Ali said. It is advisable to train both hands and strikes from any position, to beat with any type of strikes. The blow should be short, not sweeping and follow an optimal trajectory. How to set the hitting technique, see the video below.
Setting and practicing punches
Setting and practicing hit combinations
In boxing, to increase the power indicators of a boxer's strikes, various methods of strength development and complexes of specialized exercises are provided.
The Most Effective Exercises to Increase Punching Power
Physical exercises that will help develop a strong punch - "OFP"
The main exercises that develop the upper muscle groups:
Push-ups develop: triceps shoulder muscles - triceps, pectoralis major muscles, deltoid muscles, biceps muscles - or biceps, serratus anterior muscles, gluteus maximus muscles, abdominal muscles.
To develop a powerful and hard hitting, you need to practice four types of push-ups:
- push-ups on the palms - hands at shoulder level
- push-ups on fists - hands at shoulder level
- push-ups on the fingers - hands at shoulder level
- push-ups on the palms with claps - hands at shoulder level
How to train punching power - practicing and setting punches
Punching Exercises - Palm Pushups 
push-ups on the palms - an exercise to develop impact strength
push-ups on the palms - hands at shoulder level contribute to the development of mass and strength of the muscles of the chest and triceps. This type of push-up is performed slowly with an exhalation at the bottom point and a delay of 1 to 2 seconds at the top and bottom points. The back should be flat - the muscles of the lower back are tense. Legs are brought together as much as possible. Perform 2 - 3 sets per workout - the maximum number of times.
The main purpose of push-ups on the fists is to strengthen the hands. With push-ups, all the same muscles are involved as with push-ups on the palms, but in this position of the hands, the hands receive a different load and the muscles of the hand are worked out that are involved in clenching the fist and holding the wrist in the required position. The bones of the fist are also stuffed, they become stiffer and slightly increase.
This type of push-up is performed slowly with an exhalation at the bottom point and a delay of 1 - 2 seconds at the top and bottom points. The back should be flat - the muscles of the lower back are tense. The legs are brought together as much as possible. Perform 2 - 3 sets per workout - the maximum number of times.
Push-ups on the fingers
This type of push-ups, like all push-ups, is useful for strengthening the shoulder girdle, pectoral muscles, waist muscles (abs and lumbar muscles), and also during push-ups, the muscles of the back and neck are actively working. In push-ups on the fingers, the muscles of the forearms, hands, fingers work very actively, the corresponding ligaments and joints are strengthened.
This type of push-up actively helps to strengthen the hand, which is extremely necessary in case of a strong blow, otherwise, with a strong blow, you simply injure the hand - you will break the metacarpal bone or the synovial joint. With such an injury, it is not possible to continue the fight with this hand and most likely this fight will end in your defeat.
Therefore, if you do not want to find yourself in a similar situation, I recommend that you include push-ups on your fingers at least once a week for 2 - 3 sets.
Push ups with cotton
An excellent exercise for developing explosive strength and speed. All the same muscles are involved as during push-ups on the palms, but the essence of the exercise is that the muscles contract very quickly and intensively, which contributes to the development of a sharp and powerful pushing out from oneself. The muscles of the press and lower back work just as powerfully, they rigidly fix the body in a straight position.
Push-ups with cotton should be done vigorously, push off with your hands as hard and fast as possible. Push off the floor vigorously, clap, and quickly return your hands to the floor to cushion the downward movement. Keep your body straight - your abs and back muscles are tense. When doing cotton push-ups, focus on maximum speed. Do this exercise in 2 - 3 sets 1 - 2 times a week.
Pushing the barbell
A very effective exercise is pushing from the chest in a standing position, the bar from the bar (20-25 kg) - forward from you at the level of the chin. You can also use rubber - expander - tight harnesses, tie them to something at a distance of shoulder width apart, fasten the ends in your hands, stand with your back to the place of the leash and beat through the resistance of the elastic bands.
Strength development of leg muscles
Weighted squats, high jumps, jumping rope.
Strength development in the leg muscles plays an important role in training hard hitting. So, an accurate blow to the chin area, while simultaneously using the muscles of the legs, gives the strongest effect on the opponent. The development of impact force by 60% is due to the movements of the legs and body.
The most effective methods for developing leg muscles are:
Squats with a barbell; Running uphill or stairs, running with obstacles; Jumping high and long, jumping rope.
Pull-ups
Pull-ups - develop muscle groups in the upper body: lats, biceps, pectoral muscles, upper back, abdominal muscles, forearms.
Pull-ups need to be done of two types - slow and fast to explode. When doing pull-ups, keep your hands slightly wider than your shoulders. If desired, you can hang weights on the belt. Try to pull yourself up as many times as possible.
Slow pull-ups- grip with your palms away from you, slowly - calmly pull up, your chin should rise above the crossbar, when lifting, exhale while lowering, inhale, linger in the upper position for 1 second and then lower yourself, at the bottom point do not unbend your arms to the end - your arms should be extended approximately 95%, hold in the lower position for 1 second and then lift. Do at least two sets per workout, the maximum number of times. This exercise develops the back muscles for strength.
Thawing to the explosion- they are done in almost the same way as slow pull-ups with the only difference that the upward climb must be done with maximum strength and speed.
Grab your palms away from you, pull up sharply with all your strength, your chin should rise above the crossbar, exhale when lifting, then calmly lower yourself, at the bottom point do not unbend your arms to the end - your arms should be extended by about 95%, after reaching the bottom hang point immediately do the next climb.
Do at least two sets per workout, the maximum number of times. This exercise develops back muscles, endurance and explosive strength - the ability to concentrate and release energy.
Ball throwing
The exercise will require a heavy ball of sand, which is used by boxers in training. If not, try making a homemade sandbag. (this exercise can be replaced by blows with a sledgehammer on the tire).
Starting position: feet shoulder-width apart, body straight. Raise the ball high above your head. Throw forcefully - hit the ball on the floor. Repeat the exercise at least 15 times per set.
Starting position: stand up straight, feet shoulder-width apart, arms at your sides. Sit down until your knees are level with your hips. Jump up with maximum force, while raising your arms up. Repeat jumping until you run out of strength.
Weight lifting
Kettlebell exercises are very beneficial for strengthening the hands, shoulders, deltoids, and increasing muscle mass.
Lifting the kettlebell forward
Spread your legs slightly wider than your shoulders. Take the kettlebell with one hand, lower it between your legs on a straightened arm - the kettlebell should be suspended. Bend your legs slightly at the knees and jerk the kettlebell forward, to a level of 90 degrees in relation to the body, that is, you should hold the kettlebell in front of you on an outstretched arm. At the highest point, the back should be straight. Hold your hand in a horizontal position for 1 to 2 seconds. Repeat up to ten kettlebell lifts with one hand. Then change your hand.
The exercise is similar to the previous one, with the only difference that the kettlebell now rises above the head. After 10-15 repetitions, change your hand.
Lifting the kettlebell up from the shoulder
Place the kettlebell between your legs. Place your hand on her with your hips back. Briskly jerk upward, placing your hand so as to throw the kettlebell over your shoulder. Now use a push to bring it up above your head. Return to starting position. Do ten kettlebell lifts with one hand.
Development of "explosive" impact force video
Use a wrist expander regularly. Buy the toughest hand expander and work alternately with both hands. It is imperative to squeeze the expander sharply, applying all the force. Exercise helps develop the interdigital muscles and forearms. As a result, the fist will become tighter and tougher.
Exercises with a sledgehammer are no less effective. Take a sledgehammer and start hitting the car tire. During the exercise, it is precisely those muscles that are involved in striking that are activated. The blows should be applied not due to the movement of the back, but as much as possible due to the strength of the hands
Practice punches on the "paws". Hit as if the target is a few centimeters beyond the leg. Try to pierce the projectile through and through. This exercise will help you not to develop the speed of the blow, to hit harder, working out a series of blows.
The exercise "shadow boxing" will help to develop speed and sharpness. Do the exercise daily for at least ten minutes.
The most effective blows are considered, which the enemy does not expect and does not see. You need to hit unexpectedly so that the enemy does not have time to react.
All of these exercises help develop punching power, strengthen the muscles and tendons of the arms, and also endure. If performed regularly, the result will be noticeable within a few months.
Development of special strength endurance
I hope this article helped you to get enough information about the development of punching force. Remember to exercise regularly.
Like, repost!
How to increase the power of a blow - practicing and staging punches updated: September 20, 2019 by: Boxingguru