What exercises develop impact power. The Most Effective Exercises for Strong and Fast Punching

In boxing, fights are most often won at the expense of technique and intelligence rather than brute strength and power. However, some boxers are physically strong that it doesn't matter what their opponent's fight plan is. Ultimately, power is critical.

With the kind of power that some boxers have, the gap in the ring is narrowing between tech-savvy science and good old fashioned fights. We have seen this more than once. The lethal force of the 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 grace.

However, not everyone has such a blow. Some boxers are simply not endowed with this unique attribute. While knockout power is in many ways a physical gift, it cannot be said that the power of the punch cannot be trained in any way, at least not a little.

Want to turn your hands into heavy artillery? Here are some exercises to help you do this.

1. Throwing a medicine ball

Medball 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 medball. 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 engage in a fighting stance. With one hand, take the ball in your palm and push it forward as hard as possible. The ball can be thrown into the wall or you can use a partner who will throw it back to you. Throw as if you were striking.

Both ways train explosive power your hands. It is important to throw the medball with the greatest explosion. Do these exercises regularly, and you will probably notice an increase in punching power in the near future.

2. Plyometric push-ups

Plyometric workout, also known as "jumping workout", is an exercise in which the muscles exert maximum effort through short bursts. The goal is not only to increase power, but also speed.

Plyometric push-ups are one of the most overlooked exercises that can help increase your punching power. Start by taking a standard push-up position. Go 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 swipe.

You can also vary the exercise slightly by air-clapping or chest-clapping. Be sure to keep your torso and legs straight when doing this. If you don't have enough strength yet, you can perform these push-ups, touching the floor with your knees.

It works 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 impact force is the heavy bag. With this projectile, you can practice delivering your strongest blows to 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 your technique, as correct technique will ensure that you hit with optimal power.

The legendary boxer who spent a lot of time working on the heavy bag was Roberto Duran, known by the nickname "Stone Fists".

4. Shadowboxing

Believe it or not, shadow boxing is one of the best exercise to train your punching power, as this will ensure that you focus on technique and hitting correctly, completely forgetting about punching power.

One of the main pitfalls in boxing training is that boxers blindly seek to focus on increasing punching power rather than learning the technique behind it. Shadowboxing helps to train the correct technique, which in turn helps to train the power of the punch.

Make shadow boxing an important part of your workout routine. Ideally, you should devote 3-5 rounds each time. Stand in front of a mirror and shadow box, paying close attention to technique and how you strike. It will be best if a coach or friend monitors 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.

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 muscle mass hands and the whole body in general. 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 well, or just a strong beat, you need to train both the speed of the blow and the muscles involved in the blow - legs, arms, chest, back, shoulders, and it will also 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 muscles of the legs are the quadriceps and calf muscles... the development of these muscles is imperative for anyone who wants to have a hard hit. 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 triceps. After taking a close look at many of the most prominent punchers, knockouts, researchers found that they had well-developed legs, not big hands or a mighty chest. When you study muscle development in boxers, you won't see huge pecs or triceps. But big muscles they also give a certain advantage - a large body mass - a more powerful blow.

At correct setting punching techniques, well-packed fists and correct fist positioning can be worked 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, in order 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 for Increasing Impact 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 - triceps, large pectoral muscles, deltoid muscles, biceps- or biceps, serratus anterior, large gluteal 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 - 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. Do 2 - 3 sets per workout - maximum amount once.

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, which 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.

Toe push-ups

This type of push-ups, like all push-ups, is useful for strengthening shoulder girdle, pectoral muscles, belt muscles (press and lumbar muscles), 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 in push-ups on the palms, but the essence of the exercise is that the muscles contract very quickly and intensely, which contributes to the development of a sharp and powerful 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 quickly. 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 push-ups with cotton, focus on maximum speed... Do this exercise 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 of leg muscles plays important role for training a strong blow. So, an accurate blow to the chin, 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.

Most effective methods leg muscle development 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, pectorals, top part back, abdominal muscles, forearms.

Pull-ups need to be done of two types - slow and fast to explode. When doing pull-ups, keep your arms slightly wider than your shoulders. If desired, you can hang weights on the belt. Try to pull 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, hold 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 approaches 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 do the next climb immediately.

Do at least two approaches 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).

Initial 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 useful for strengthening the hands, shoulders, deltoid muscles 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, positioning 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 harder.

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 as if to pierce the projectile 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.

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How to increase the power of a blow - practicing and setting punches updated: September 20, 2019 by: Boxingguru

You will immediately think that you need to increase total weight body (gain weight) to beat no worse. But no. To increase the force of a punch with a fist, it is necessary to realize from what it is formed. Let's talk about this.

Cut on the nose

Speed alone is not enough to strike hard. It is necessary to put all your weight, only then there will be a result.

Do not straighten your arm completely on impact - so as not to dislocate the joints. Strike under different angles.

Feet:

should be slightly wider than shoulder width;
the heel rises first;
on impact, the foot must be turned in the direction of the movement of the hand;
right-handed left foot is in place, and the heel of the right is lifted and vice versa.

Other features

The knees should be slightly bent and the weight of the body is carried forward.
Turn your hips towards the opponent, simultaneously with striking.
Full body movement on impact, with a close throw of the hand, is more effective.
Never reach forward. Turn your torso sharply.
When swinging, do not take your hand back - the opponent will guess about the maneuver.
When hitting, the fist must be squeezed as tightly as possible.
Exhale with each blow.

Watch the instructional video on how to punch correctly:

How to increase punching power: exercise

1. Stuffing the Ball

Find the heavy ball that boxers use in training. If not, use basketball. Do the following:

feet shoulder-width apart, body straight. Raise the ball high above your head. Hit the ball firmly on the floor and catch it after the bounce. Repeat the exercise at least 15 times.

2. Jump squats

1. Starting position: stand up straight, feet shoulder-width apart, arms at your sides;
2. Sit down until the knees are level with the hips;
3. Jump up as much as possible, while raising your hands;
4. Repeat the jumps until you run out of strength (for the best effect, you can pick up dumbbells).

Leg muscles

Beginner, know: to develop a strong blow, you need to start with developing the muscles of the legs. They play a big role in the execution of the strike. Squats with weights help to develop the muscles of the legs to the maximum.

Muscles of the upper body

As for the upper body, here for a powerful blow, the triceps, back muscles and shoulders play an important role.

The main exercises that develop these muscle groups are:

pull-ups;
push-ups on fists;
reverse push-ups;
lifting weights (forward, up).

Source: depositphotos.com

1. Use a wrist expander regularly. Buy the toughest tool and work alternately with both hands. It is imperative to squeeze the expander sharply, applying all the force. Exercise helps develop the interdigital muscles. As a result, the fist will begin to weigh more, and the force of the blow, accordingly, will increase.

2. Jump rope every day, lifting your hips high. Try to reach the chest with your knees.

3. Exercises with a sledgehammer are no less effective. Take a tool (it is better to do it near the garage), and start hitting unnecessary tires. During the exercise, the muscles that work on impact are activated.

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Some people are naturally gifted hard blow- let's be glad for them. For those who are naturally unlucky, do not worry too much about a blow.

A knockout blow is formed from several factors:

Technics
Timeliness
Accuracy
Speed
Force

Fortunately, for athletes who do not have this natural gift, you can still get a strong knockout punch by working on exercises that play an important role in increasing punching power.

Push-ups with claps

Triceps
Deltas
Trapezoid

Instructions:

Starting from the standard push-up position
Start pushing up, but in the middle of the way, push off the floor with a sharp movement and clap your hands
Land on the floor with two arms, get ready for the next set

Note:

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

Power outputs from the bar

The critical moment for a strong blow is the skill to explode sharply. This exercise will help you develop this skill.

The main muscles that work:

Triceps
Deltas
Trapeze
Abdominal muscles
Pectoral

Instructions:

Get on your elbows, take a plank position
In one explosive motion, push off the floor with your hands and stand in the palm of your hand
Return to starting position and repeat the exercise.

Note:

If this exercise is difficult for you, 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 muscles, it is good to learn how to keep balance.

The main muscles that work:

Triceps
Deltas
Trapezoid
Breast
Press
Quadriceps
Caviar

Instructions:

Get into your normal push-up position.
As you start push-ups, push your feet off the floor to meet your hands.
When your feet have landed, touch your knees with your hands
Return to original position (hands return first)

Notes:

If it is difficult to complete this exercise, do the simplified version, skip the third step.

Shadow-boxing

Correct punching technique is very important for a strong knockout punch. There is no better practice of correct application than shadow boxing.

The main muscles that work:

Instructions:

Warm up well before shadow boxing.
Do not try to immediately throw too strong blows, you can pull the ligaments.
Repeat the hit or combination you want to practice.
Work relaxed. But at the same time it is concentrated.
Imagine an opponent.

Notes:

Try boxing with 1-2 kg dumbbells for several 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 legs. Therefore, it is necessary to develop the power of the blow through the development of the strength of the legs. One of the best exercises for building explosive sharp strength is the long jump.

The main muscles that work:

All muscles of the legs

Instructions:

Start with an athletic stance. Legs shoulder-width apart, slightly bent at the knees, arms raised at chest level.
Wave your arms down while lowering your torso and transferring your weight onto your toes.
In one sharp forward swing, throw your arms forward, push off with your feet and fly forward.
Land in the same position you started from. Turn around, repeat.

Notes:

The main thing is to master the correct technique of execution, so I propose to start with short-distance, but technically correct jumps and increase the distance over time.

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

The main muscles that work:

Quads
Buttocks
Back of the thigh

Instructions:

Start from a position with your front leg in front of you on a full foot, bent at 90 degrees. Back leg also bent at right angles, but stands on tiptoe.
In one movement, push off the floor with both feet and fly off the ground. Swap legs in 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 and do not disturb your neighbors.

Very useful exercise to strengthen the muscles of the legs. Do it regularly and you will notice a difference in how you land your side kicks.
The main muscles that work:

Quads
Buttocks
Back of the thigh
Caviar

Instructions:

Stand on your left leg with your right leg behind your left. Hands as in the first picture.
With a sharp movement, push off with your left foot, swing your arms and jump over to your right leg, bringing the left behind the right.
Repeat the movement. Glide as if you were skiing or skating.

Notes:

Bend your knees more when landing.Make your jumps higher, further, harder to increase the load.

Single-legged sprint jumps

This classic exercise, 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.

The main muscles that work:

Quads
Buttocks
Back of the thigh

Jumping on one leg

This is perhaps the simplest exercise on the list.

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

This exercise will increase the strength of your legs, the ability to maintain 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.

The main muscles that work:

Quads
Buttocks
Caviar
Back of the thigh

Instructions:

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 jumping 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 mobilization of muscles, a guarantee of high speed and impact force.
Do 5-6 sprints, then rest for 2 minutes.
Wear clothing that is comfortable for jogging. good shoes and always warm up before sprints.

ATTENTION!

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

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Here is a punching guide for boxers, fighters, and anyone looking to deliver a punch that is right and strong! Learn the knockout punch now!

Before you start talking about banging, you need to master theoretical basis generation of energy by the human body. We will then learn to position the body in the correct position so that all of your strength and all of your weight is effectively "poured" into your punch. Then you will learn correct technique hitting, which will make the blows stronger. And finally, I'll give you some tips on how to increase the damage from the hits you give your opponent.

Basic theoretical fundamentals of hitting hard:

1. Speed is not strength. Strength is acceleration. That is, strength is not only speed. You need to have a weight that you will accelerate. A quick hit won't be strong if you don't put some of your body weight into it.

2. Move your body. Remember Bruce Lee's famous "inch kick" theory: Moving your entire body weight one inch (2.54 cm) will have more effect than moving one arm one foot (30 cm). To obtain maximum force, movement of the whole body is necessary during the impact. The difficulty lies in the fact that you do not need to focus on moving the body weight over a long distance, it is important to move the body at the same time (explosive mode).

3. Use your legs. The largest muscles in the body will provide the most energy. Those who strike only using the weight of their hands will never achieve serious punching force.

4. Stay within your striking distance. Even the strongest blow will be wasted if your arms are straightened too much (you are not reaching). Your punch will be stronger if your fist hits the target just before your arm is fully extended. Don't stretch out!

5. Hit from different angles. Such blows will be stronger; there will be more opportunities for strikes and the damage from them will be greater.

Energy flow

Place your feet slightly wider than shoulder-width apart.
The heel of the hind foot (right in a right-handed boxer) is always slightly raised.
On impact, your feet will rotate (or twist) in the direction of impact.
As you hit a series of punches, your feet will rotate (or twist) to one side or the other depending on which hand you're hitting.
When hitting with the right hand, the heel right leg lifts while the left foot is completely on the floor. When hitting with the left hand, the opposite is true.
When you land your strongest punch, both feet should be flat on the floor. (We'll break this rule later when we learn how to swing / twist punches.)

The legs are slightly bent at the knees.
When striking, sit down slightly (body weight goes down), bending your knees.

Rotate your hips in the direction of your opponent, as if you are stabbing with your hip.

BODY BODY

Your torso should rotate with maximum amplitude, and your kick is “blown out” by this rotation.
Rotation of the body with a large amplitude and a small "protrusion" of the striking hand gives a stronger impact than a small rotation of the body with full extension of the arm.
Don't lean forward, don't try to "reach" your opponent - rotate your body instead!

Keep your shoulders relaxed to increase speed and strength and conserve energy.
Raise your shoulders higher during the impact - this will increase the force of the impact due to the work of the shoulder muscles.

Forearm

At the beginning of the impact, the forearms are relaxed.
When you throw your punch, your arms fly in the direction of your opponent and straighten until they touch your opponent's body.
Do not strike too long (do not try to reach the enemy), otherwise you will run into an oncoming blow.
Do not pull your fist towards you before striking. This is called “wiring,” which allows an experienced fighter to see the blow before hitting it and deflect it.

HANDS

When you are not hitting, your hands are relaxed. You can form a fist, but you do not need to clench it.
When you strike, your fist turns into a brick, which you deliver to your opponent.
Your glove starts from your face and ends there.
For straight punches, you bring your fist to a horizontal plane before contact. When applying side blows to the body or to the head, the fist can stand upright ("cup").

Exhale hard at every beat.
Eyes 100% ready. When striking, you need to look directly at the target.
Lower your chin slightly to hide it behind the shoulder of the beating hand.

Everything I've just described is called energy flow. It is necessary for you to feel how the energy flows through your entire body from your feet to your fists. If one part of your body is lazy or you do not feel its participation in the blow, you need to practice more so that this part also becomes actively involved in the process of hitting.

Aiming

Study the distance of all your strikes while standing still and then taking a quick step forward. Try to keep all of your hits INSIDE this range.
Beats too long and too long short distance will not have maximum strength.

Jeb (straight left kick)

A quick step forward will make this blow much stronger.
Stretch out your hitting hand and raise your shoulder - this way you can really "stick" your jab into your opponent.
Do not lean forward when applying the jab. Leave it to yours next hit- right cross.

Straight right or right cross

Rotate the body, rotate the body and ... rotate the body.
The PERFECT target for this hit is not directly in front of you. I'll show you where she is. Do this: pull your left hand like putting on a jab. Extend your arm fully and leave it in this position. Now imagine that your opponent dodges to the left of your jab and his face is now about 30 centimeters from your outstretched left arm. This space of 30 centimeters is where your right punch will be strongest. Don't believe me? Try checking on the bag. Stand not in the center of the bag, but slightly to the right and apply the right straight line, rotating the body counterclockwise as much as possible. Do you feel the force of the blow? Fine!

Left hook (left side)

When applying left side blows to the opponent's body, lower the elbow. If you hit the side to the head, raise your elbow.
Learn to stop your side kick. You don't need it to fly through the enemy. Practice stopping this punch while your fist is right in front of you. This will give the same “clap” from the blow (like from a whip) and will not allow you to “twist” your body.
Remember to rotate both feet so that they are looking to the side when you hit.
On a left side kick, lower your right heel to the floor and lift your left to channel all the energy of your left leg into your kick.

Right hook

When applying a right side kick, transfer your body weight from your back leg to your front leg and make a quick movement of your head, involving its weight in the blow, without taking your eyes off the place where you are hitting.
When throwing a hook on the right, make sure that your head does not move to the side, but forward - directly to your opponent. (This is not easy, but it will give your punch more power, although sometimes you have to make a significant head forward movement to defend).

Uppercut

Forget everything you've seen in Street Fighter.
A real uppercut is short and fast. The blow does not go all the way up, it actually goes forward.
Imagine applying a long right cross. Now make a new cross, but only now turn your fist so that your palm is "looking" up. Now throw your right hand directly into the opponent's head.
The uppercut does not have to be applied strictly from the bottom up, it is better to throw your hand from your waist diagonally upward. This blow is not vertical, it has horizontal movement.

Hitting

It is very important to learn how to hit hard. You can't just hit hard when you want to. We must learn to seize the moment for such a blow. Your distance must be correct, and not only for the first strike, but also for the next one.

When is the best time to hit hard:

When the opponent hits himself. A counter strike always does more damage.
When the opponent is not expecting a blow. This can be achieved by breaking through his defense or striking in a ragged rhythm. Fast boxers do this thanks to their very speedy direct blow right or left hook.
At an angle. Angled punches can inflict more damage, stun your opponent faster, or at least prevent him from preparing another hard blow.

Most common mistakes

Raising the foot off the floor. Raising the foot during striking removes almost all of the body's weight from the strike.
Trying to reach (pull). Such a blow will not be strong. Moreover, you become an excellent target for a counter strike. If you hit in such a way that you have to stretch too much to reach your opponent, you limit yourself to only that one hit, while striking with the maintenance of balance and balance allows you to hit in series.
Forget the jab. If you don't hit the jab, you will never be able to prepare a really hard hit. Use the jab! A short strong jab stuns your opponent (or distracts him) and helps you prepare your signature hard hit.
Too fast streaks. What happens when you get aroused in a fight and start throwing a lot of quick punches with just the weight of your hands, i.e. don't put the weight of the rest of your body into punches at all? Of course, you have a lot of energy and your punches all seem strong enough to you, however, over time, your hands will get tired and the strength in the punches will disappear altogether.
Telegraphing. In no case, before hitting, do not take your fist to yourself (as if swinging). A lot of boxers do this in the ring and their punches become predictable. Try standing by the bag without moving and throwing a blow at someone unexpected for you command. Do not jump back and forth in a predictable rhythm for your opponent.
Stay away from weight work. Trying to deliver a powerful punch through the bench press is the same as trying to break the speed record in sprint distance by working with a barbell to develop leg muscles. There are many conflicting articles written on the usefulness or uselessness of weight training to deliver a hard hit, but the science is simple: when you work with weights, your body gets stronger when you move slowly (hitting is fast moving). Moreover, training with weights will noticeably increase your strength in a very limited number of types of movements. The body will develop unnaturally sized muscles that have little stamina. If it were possible to build really strong and fast muscles, a great middleweight boxer could easily become a great heavyweight boxer, right?

Hard hitting workouts

Hit slowly. This is one of my favorite tips. I make my players hit as hard as possible, but slowly - at half speed. Almost everyone I have trained has been surprised by the fact that when they hit slowly, the power of their punches is greater than the power of their quick punches. The reason is that no human body can move faster than the arms. Typically, the arm completes the punch before the body begins to rotate. Throwing slow punches allows you to engage your entire body in the punch and indeed helps to make the punch really strong. Exercise: Stand in front stand at the bag or opposite a partner with paws. Place your feet slightly wider than shoulder-width apart and alternate between right and left crosses. It is important that the boxer pauses for two seconds before each punch, as if posing in front of a photographer. Try it! There are many speed drills, but at this stage our goal is to hit slowly!
Swimming is a great way to build strength throughout your body. There are not so many exercises for the development of strength and endurance, equal in effectiveness to swimming!
Isometric exercises. Stand against a wall, bend slightly and put your fist on the wall and push your fist as if your punch is stuck. Apply maximum effort for 10 seconds; then a change of hands. 15 reps and 3 sets per arm. This exercise trains the body's ability to conserve energy. You kind of force the body to become a rubber band - as soon as the obstacle in the path of the fist disappears - BAM!

To learn how to hit harder, you have to be willing to forget everything you know and try something new. As with everything else, there is always room for improvement in boxing. Boxers who think they know everything will never learn to hit harder. Keep your mind open and pay attention to techniques and strategies that you yourself have never used, and then you will achieve results. Respect someone else's striking technique and explore the possibility of incorporating it into your own.