In boxing, fights are most often won by technique and intelligence rather than brute strength and power. However, some boxers are so physically strong that it doesn't matter what plan their opponent chooses to fight. In the end, power plays a decisive role.
With the kind of power that some boxers have, the gap between technical science and good old-fashioned scuffle is closing in the ring. We have seen this many times. The killing power of a blow is an amazing thing. It provides incredibly exciting fights, where the spirit of knockout is literally in the air. Ordinary fans come to boxing to see thunder and lightning, not technical finesse.
However, not everyone has such a punch. Some boxers simply don't have this unique attribute. Although knockout power is largely a physical gift, it cannot be said that punching power cannot be trained in any way, at least a little.
Wanna turn your hands into heavy artillery? Here are some exercises to help you with this.
1. Medicine ball throw
The medicine ball has long been used in boxing to increase punching power, and there are at least two ways to throw it.
First. You can lie on your back and take a very heavy medicine ball. Taking the ball in both hands, try to throw it as high as possible, pushing it away from the chest. Catch the ball with both hands and repeat.
Second. Grab a medium weight ball and take a fighting stance. With one hand, take the ball in the palm of your hand and push it forward as hard as you can. You can throw the ball against the wall or have a partner throw it back to you. Throw as if you were throwing a punch.
Both methods train explosive force your hands. It is important to throw a medicine ball with the largest explosion. Do these exercises regularly and you will surely notice an increase in punching power in the near future.
2. Plyometric push-ups
Plyometric training, also known as "jumping training," is an exercise in which the muscles exert maximum effort in short bursts. The goal is not only to increase power, but also speed.
Plyometric push-ups are one of the most underrated exercises that help increase your punching power. Start by getting into a standard push-up position. Lower yourself down as usual, but as you extend your arms, explode so that your arms are off the floor. This exercise trains the strength of the arms, shoulders and chest - all those parts of the body that are responsible for a strong blow.
You can also vary the exercise a bit by clapping your hands in the air or clapping your chest. Be sure to keep your torso and legs straight. If you still lack strength, then you can perform such push-ups, touching the floor with your knees.
This does wonders for your explosiveness, which is then displayed in the ring.
3. Work on a heavy bag
One of the most important tools in the gym for increasing punching power is the heavy bag. With this projectile, you can practice landing your most powerful blows on an inanimate target.
Work approximately according to the following schedule: 3 minutes of work, 1 minute of rest. Divide the work into cycles of 10-15 seconds. For 10-15 seconds, try to hit as hard as possible, hitting the bag with a series of crosses, hooks and uppercuts. Then 10-15 seconds of active rest, including light jabs and footwork.
Make sure you pay close attention to technique as proper technique will ensure that you hit with optimum power.
The legendary boxer who spent a lot of time working on a heavy bag was Roberto Duran, known by the nickname "Stone Fists".
4. Shadowboxing
Believe it or not, shadow boxing is one of the best exercises for training your punching power as it ensures that you are focused on technique and proper punching while completely forgetting about punching power.
One of the main pitfalls in boxing training is that boxers tend to blindly focus on increasing punching power rather than learning the technique behind it. Shadow boxing helps you train the right technique, which in turn helps you train your punching power.
Make shadow boxing an important part of your training. Ideally, you should dedicate 3-5 rounds to this each time. Stand in front of a mirror and shadowbox, paying close attention to technique and how you throw punches. It will be best if a coach or a friend checks on you and makes adjustments if necessary.
As you become more technically savvy, your punching power also increases. In addition, shadow boxing develops defense, head movement and footwork.
Content:
On what nuances does the impact force depend. How can you train her. What exercises are suitable for this.
Many people wonder how to increase the power of punching. At the same time, you can increasingly hear the stereotype that speed is a key factor. But this is not so at all.
The main thing is the technique and the ability to put mass into the hand heading towards the opponent. But keep in mind that the full extension of the limb at the moment of impact can lead to serious injury, so it is advisable to beat without full extension. Adds efficiency to strikes from various angles.
Peculiarities
So how do you increase punching power? There are several answers here. The first one is strict adherence to technology. Special attention give to your feet. During movement, the arm should be at shoulder level. The heels are lifted first, the foot is turned in the direction of impact. Please note that the movements should not have a cross character. For example, if you strike with your right limb, then you also need to tear off the heel with right side. In this case, the left foot should stand firmly on the floor.
The rest of the details are as follows:
- Rotate your hips towards your opponent. In this case, a punch and a turn should be carried out simultaneously (this allows you to increase the level of impact);
- move the body at the moment of striking (especially if we are talking about fighting at a short distance);
- bend your knees and shift the mass of the torso slightly forward;
- you can’t reach for the hand, just turn the body. Otherwise, you can quickly lose balance;
- at the time of the swing, try not to bring your hand back much - this is how you give out your intentions and allow the opponent to prepare;
- at the moment of impact it is necessary to release air;
- watch the fist - the fingers should be compressed with maximum force.
Best Exercises
Now let's look at how to develop punching power with the help of special training. Here are the following exercises:
- Try to carry a brush expander with you at all times and practice with it. In this case, give preference to the most rigid option. Proper execution exercises involve compressing the projectile with the application of maximum force. Thanks to such training, you can significantly strengthen the fist, make it more powerful.
- Train daily with a rope with the obligatory lifting of the hips to the maximum height. The ideal option is to touch the femoral part of the chest.
- Use the sledgehammer as a practice tool. Take it and hit the tires with all your might (you can do this in the garage). The peculiarity of the exercise is that those muscle groups, which are just involved in the impact.
- Use an assistant to hold the paws. Strike in such a way as if the target is slightly above the established paws. At the same time, set the task not just to hit the projectile, but to break through it. In this case, you can develop maximum strength.
- Daily organize a "fight" with an imaginary opponent. This will develop the reaction and speed of the “shot” of the hand. Keep in mind that an unexpected blow for the enemy is effective.
> Force is speed times mass. From here it immediately becomes clear that the force of impact depends on how much your hand weighs, and how quickly you shoot it. But in fact, there are many more nuances. To make a strong blow you need to understand one thing. One hand is not enough to reach desired effect. Your first goal is to learn how to use the whole body: legs, hips, core. To do this, you only need a goal. Even a wall will do at home. Extend your arm forward and walk towards the wall until you hit your fist, then take half a step back. From this position, strike at the target, you will not have enough arm length so use your whole body to reach. Now you yourself did not notice how you began to work with your whole body. Do the exercise until you reach automatism. The next move is training on shells. For this, a punching bag or makewara is suitable for us. If you don’t have anything, type in Google how to make a pear with your own hands, and you will find the answer to your question) On a pear, it is best to work on endurance. Try to constantly squeeze the bag with your whole body while you have strength. You will need a partner to work with the paw, grab the hand of any of your friends and go! Your task is to choose two or three favorite blows and practice, but not just, but trying to break through the blow through the paw, only then you will deliver a powerful penetrating blow. Makewar work is built 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 shadowbox. It will help increase the speed of impact, and as mentioned earlier, the impact force is the speed times the mass. Put the weights on your hands and hit the air for three minutes. Then take off the weights and you will feel your hands flying. Try to fix this state by doing one more approach only without weights. There is one more good exercise. But it is probably relevant only in summer, as it is performed in water. Take two squares of wood according to the size of your hand. Attach ropes to them and put them on your hands. Go into the water with them and deliver direct blows resisting the pressure of the water. Very well develops pushing and penetrating power. But if it’s winter now or you don’t have any water sources nearby, then you can use harnesses. Attach one end to the wall and pick up the other end for almost 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. Going by reference you will find an already perfectly matched punching system that more than one professional fighter has worked on. With the technique sorted out, now let's move on to physical training. For a strong blow, it is important not to hammer the muscles much. Therefore, it is better to work with your weight. This will help you popular view sports like . Its meaning is to pump up own weight using push-ups and bars. In some cases, weighting agents are used. Make a schedule for which you will work. It is best that the classes take place in one day. To pump all the muscles on the horizontal bar, you will need 6 sets. The first three with a regular grip, but changing the distance between the hands and three more reverse grip also changing the distance between the hands. On uneven bars, the emphasis is on triceps. chest and shoulders. In push-ups, just like on the horizontal bar, you need to change the distance between the hands to use different muscles. In addition to the workout, there are a couple more exercises that help make the blow strong. The first and one of the most effective is a sledgehammer. I think everyone has at least one acquaintance with the car and he probably has tires that are no longer needed. 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 did. The second exercise is throwing heavy balls. It is known, probably, to all boxers, as it also has a positive effect on the force of impact. The third is an expander. Often, young active athletes do not devote enough time to working with an expander because it is rather monotonous and boring. But this is one of the few ways to pump up the forearm, which should be given the right amount of time so that the arm is heavier. Also be sure to read about and. This is how you can make your punch more powerful and penetrating by following non-tricky tips. Write your ways to develop a hit in the comments, and also subscribe to the blog in order to support the project. Don't forget to like and repost. Good luck to all.
Any man would like to learn how to apply strong blows, because this is the only way to win in a duel with an opponent. Even if you don't attend boxing or martial arts training, this does not mean that you do not need to train your 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 an opponent, you must not only hit correctly, but also inflict over powerful blows.
How to increase punching power at home
If you know what is yours weakness- 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 want to increase strength, you can even at home. The main thing in this case is the regularity of classes. We advise you not to give up, even if at first you will not notice any changes. 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 face!
How to increase punching power? Rule #1: Before starting the main workout and performing punches, be sure to do a 10-minute warm-up. This may include push-ups and pull-ups, arm swings, etc. This will prevent injury and sprains.
Manual expander- Buy this inexpensive gadget at a sporting goods store. With it, you can train your wrists and strengthen them, the simulator also develops the forearms, and in fact they are used when making strikes.
Strikes in the air. Imagine that a dangerous opponent is standing in front of you. Hit him and don't forget to move, so you will hone not only your punching technique, but also your reaction speed. In real life, you will be able to respond to danger as quickly as possible.
Dumbbells. As we have already said, it is not necessary to buy a subscription to the gym, 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. 3-4 times a week, use them to train the muscles of the chest, arms and shoulders, and the result will not keep you waiting.
Push ups - universal exercise, which will not only improve your stamina, but also affect your strength. Try to do 2-3 sets of push-ups each workout, each time try to do the new kind push-ups.
Check out our post How to properly do push-ups on your fists
jump rope. Boxers jump rope not only to drive excess weight before the competition, this exercise also helps to develop the wrists and shoulders, improve reaction. Jump 4-5 minutes before training.
Pull-ups. This exercise works just as well as push-ups. Not everyone can do pull-ups, but we advise you to try anyway. In any case, the exercise will only benefit you.
Mahi with a hammer. It is very dangerous to do this exercise in an apartment, but if you still want to try it, try it. Hit the imaginary enemy with a hammer, while trying to strain your arm muscles as much as possible.
Pear workout. If you have the opportunity, try to at least occasionally include hits on a punching bag in your classes. Inventory is in many halls, if you wish, you can install it at home.
To make a 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.
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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 due to its own weight. If you invest your body weight completely, the result will be as powerful as possible. Dislocations can be avoided by observing correct technique execution, suggesting that the arm is never fully extended, but the blows are delivered 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 hit is made right hand, left foot does not move, the right heel rises and vice versa.
Correct foot position allows for much stronger and more powerful strikes, 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, chest and dorsal 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 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:
- Practice with a 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.
