With a fist, there is very little useful information to be found. In particular, they usually write that the blow cannot be delivered on your own and you need to train with an experienced fighter or coach who knows exactly what he is doing. We decided to correct this injustice and systematize all the knowledge a beginner needs to understand with a fist. Read on and absorb the knowledge!

How to increase the power of a punch with a fist: characteristics

What are percussion indicators and how to develop them? To put it bluntly, without embellishment about the Shao-Lin masters, then all the fighting characteristics and exercises for striking can be divided into three indicators: speed, strength and technique. Next we list various exercises with which you can develop each of them.

Speed

The best exercises for punching speed were developed by boxers a century ago: you take 5-10 kg dumbbells in each hand and start sparring with a shadow, holding and

combining the same beats in your usual rhythm. In just a minute you will feel how all your muscles ache from fatigue, but do not stop: by doing so, you are killing three birds with one stone. On the one hand, you strengthen your muscles and make them stronger, on the other hand, you increase endurance indicators, accustoming them to endure prolonged loads, and, in the end, in training without weights, you will feel that you have become noticeably faster in motion.

Tip: Another very interesting exercise from wushu fighters. Play shadow boxing in the pool, underwater. The speed of your punch depends on the ability of your body to overcome air resistance, and since it is much higher, then, training in such conditions, you will become much faster.

Oddly enough, you can read about how to increase the force of a punch with a fist in a real fight in an anatomy textbook. What is strength? This is mass times acceleration. Accordingly, if you are working on speed, then you only have to work on your weight and thereby you will increase the power of your blow. Try to recruit more work with large weights in heavy basic exercises.

Another secret of how to increase with your fist lies in the density of the impact surface. For these purposes (to increase the density), various brass knuckles are used, and also, which is a more effective and honest way, they stuff the surface of the fist, aligning the knuckles, which turns the fist into a real hammer. For the same purpose, you can simply do push-ups from the floor from a rack on your fists.

The correct technique for executing a blow is 50% of its power. After all, a well-placed blow originates in the heel of the foot, opposite to the beating hand, and only then, accumulating the inertial force of the legs, back, torso and arm, it comes out at the beating point of the fist. By the way, this is why it is much more effective to use an open palm for a strike (one bone joint is involved in the strike) than even a well-packed fist, because in the second case, more than 30 bone joints are involved in the strike, which is not only extremely traumatic, but also extinguishes about 20-25 % impact force.

Learn a punching technique to punch harder. You can't do it with bad technique. And the correct technique will not only make your punch stronger, but also more effective, that is, you will spend less energy on its execution.

Position your feet and legs correctly. Your legs and feet are the anchors for your weight. Not only should they help you keep your balance, but they should also allow the energy of the impact to be transferred from the hips to the top, all the way to the fist. Here are some simple tips:

• Place your feet slightly more than shoulder width apart. If in doubt, place them even a little wider.
• Lift the heel of your back foot off the floor and keep it elevated.
• Point your toes where you are going to hit. If your toes are not pointing in the direction of your target, your punch will be significantly weaker.
• Keep your knees bent. When you punch, you can straighten your knees to give your punch extra power.

Use your hips and torso for extra power. Try hitting something while keeping your hips or torso still. You won't get a hard hit. Now try rotating your hips and torso at the same time as you punch. This hit will be at least twice as strong as the first. This is the technique used by professional golfers, tennis, and baseball players. With the help of their hips and torso, they amplify the punch. And nothing prevents you from doing the same.

• Use your hips to bring your torso back. Imagine you are cocking the hammer. Then start moving your hips in the opposite direction, twisting your torso towards the target.

Exhale the air before striking. By exhaling, you can relax your muscles right before the fist hits the target. If you are unable to do it correctly, then exhale with a noise during the impact.

While striking, tilt your head slightly, press your chin, and look at your target. You will need to tilt your head and tuck your chin down to protect yourself during the counterattack. Keep your opponent in sight to see where to hit.

Let the hand and fist be one. In addition to being able to use your hips to punch, you also need to be able to use your hand and fist correctly. Here are some tips you can use to get the most out of your punch.

• Keep your hand and fist relaxed just before contact. As soon as you touch your opponent, tighten your fist. A relaxed hand and fist will give you speed, while a clenched fist will give you power.
• Hit in a straight line, not in an arc. It would be very tempting to hit the arc, but don't. Remember that the force of the punch comes from your hips and torso, not from the path of your arm.
• Do not move your hand or fist back. Thus, you will show your opponent what you are going to do.

Punching power is not easy to train. A hard hit requires strong, flexible muscles throughout the body. You need to use the muscles in a coordinated manner, in accordance with a technique that will ensure the application of maximum force at the point of impact. Therefore, to deliver a powerful blow, you must have strong muscles, good coordination movements and a certain dexterity.

It is correct to strike with a relaxed hand, and only at the last moment strain your muscles and fist, creating a rigid structure. It turns out, as it were, throwing a fist at the target. For the kick to be correct, it must be started with the toe of the supporting leg of the same name. Using the leg push to transfer the kinetic energy of the entire body weight to the point of impact, gradually rotate the torso and straighten the arm. And at the very end, at the point of impact, you need to tighten your fist. Thus, the weight of the whole body and the energy of its acceleration in a short amplitude are invested in the impact. A technically executed blow turns out to be very powerful. Boxers perform powerful punches very well. The boxing technique of delivering a powerful blow has been brought to perfection. It allows you to apply the most powerful and crushing blows with minimal energy consumption.

A direct blow is considered the heaviest, since when it is applied, the body weight is accelerated as much as possible and is invested in the blow.

To develop a powerful blow, you need to master correct technique application and constantly train it. A heavy punching bag can be used for this. Having previously bandaged the fists, to avoid damage, you need to wear shell gloves. After that, you can hit the heavy bag. Application technique is also very important because it helps to avoid injury. Since he trains a strong beat, then you need to hit the bag hard.

Also, to increase the force of the blow, you need to train the power of all the muscles of the body, especially the legs and torso. For this there are special exercises, the implementation of which helps to increase the power of the blow. These exercises are called plyometric exercises. Let's look at some of them: Push-ups from the floor with cotton while straightening the arms. You need to push off the floor with such force that you have time to clap your palms in the air and land on straight arms. Rotation of the trunk to the sides. Clasp your hands behind your head. Standing straight, perform sharp twisting movements to the left and right with the body and pelvis. Jump squats. Straighten your legs with enough force to jump out. Landing on the floor, you need to sit down again. In a lying position, with a jumping movement, pull the knees to the chest and straighten them back in the same way. Practicing a hitting technique with dumbbells in hand. Doing the above exercises will help you develop a more powerful punch.

Or even very strong, is not always a knockout. You can hit hard, but if we pass the blow or miss the target, then there will be no knockout. In order to knock out a person, it is enough to clearly hit the person in the chin. If you figure it out, then in order to gain a blow that will send people "to rest" you need to train - technique, accuracy, speed, and of course strength, unfortunately, if the blow is executed correctly, but does not have sufficient strength, you will not achieve the result.

Unlike the knockout punch, swipe can be developed at home or on your own, especially if you have at least some kind of boxing base ( muay thai), that is, you clearly understand that the force of the blow depends little on the strength of the muscles, i.e. You know how to beat or, if you like, "you have a blow." Impact force maybe just murderous even a small person has an example - the legend of Muay Thai Ramon Dekkers, who, according to the testimony of his opponents, possessed an uncommon punch force for his size.

Earlier we wrote about the theoretical part of the impact force -

Do you want to develop such a blow so that it inflicts maximum damage?

Exercises to develop punching power

Here I want to systematize the methods of increasing the power of the blow, which will help you in the case of possession of it basic technique, that is, the elementary work of the legs when striking.

So:

1. Tire and hammer(sledgehammer). Striking a tire with a hammer, preferably a large one, because if you miss, you will repair the floor - khan to your parquet. When I was in the army, I liked to knock out doors with a 5kg hammer, which we always had with us in case of the owner's unkind refusal to open the door (in the case of a combination of impoliteness and a strong door, explosives were used). True, I hit the door as if from the side, but I advise you in the classic boxing way from above over your head. (Above, Adamek demonstrates how it should be)

A blow with a sledgehammer should be applied as straight as possible from above, avoiding twisting of the spine at the moment of impact, otherwise injuries a.

Seasonal logging is basically the same except for different results from a hammer and an ax miss.

2.No weight bar or weighted stick for phineas.Standing, take the bar and push it forward as quickly and as hard as possible, more precisely back and forth. Personally, I prefer to do this not at speed, but jumping from foot to foot, as if on a rope, throwing it forward with a sharp explosive movement.

3. Heavy bag and wall cushion... We practice a strong, penetrating blow, sharply thrown at the target, with special attention to the correct pattern of the blow, legs and shoulders. It seems to me that it is very important to analyze your own blow, the problems of the biomechanics of the blow.

4.Medicalball:

a) We throw with all our strength into the area of ​​the partner's ribs and abdomen. He catches and throws it back

b) One is holding a medical ball, the other beats one round with all force and speed. The one who hits is trying to knock the medical ball out of the partner's hands, if the ball falls down, the holder is push-up 20 times. So 3 rounds in a row, with a change of roles

d) Pushing the medicine ball from a prone position into the hands of a standing partner. Alternating emphasis when pushing out with the left and right hands.

e) Standing - raise the medical pain above your head, “drive it into the ground” in front of you, you can jump a little

5. Exercises with rubber bands ... We tie one end somewhere behind the back, for example to Swedish wall, with the other end in hand, simulate blows.

6. 30 "boxing" push-ups (narrow grip and half amplitude) and immediately after that, within 30 seconds - straight, maximally fast and strong blows(do not fully straighten your arms in elbow joints so as not to damage them). A minute of rest and again. 3-5 sets.

7. Eights with a kettlebell in front of you (in the absence of a kettlebell, it is replaced with a pancake). Rotation of clubs (or dumbbell bars weighted at one end)

8. Progressive combinations.

For example:

Set: 10 straight left kicks. 10 double straight left. 10 double straight left and right.

You can make up different sets.

9. Dumbbell shadow boxing different weights.

10. According to Khusainov (1995) effective training accentuated and strong blow should include following exercises(methodology from the study):

1. Three times a week, wall cushion crown strikes - 10 rounds. One strike every 3 seconds. One round - 50-60 strokes, 10 rounds in total. Rest for a minute between rounds and strike with maximum force.

2. Three times a week (other days) to train with a barbell.

a) Semi-squat-scissors with a barbell on your shoulders, barbell - 70% of your weight .. Semi-squats followed by straightening the legs and lifting on toes - 5 sets of 20 repetitions. Rest - 1-2 minutes.

b) Turns of the trunk with the bar - 5 sets of 20. The weight of the bar is 15-20 kg, depending on your own weight. Rest one to two minutes.

c) Bench press to failure - 5 sets. 1 set 70% of the max weight of the bar, the 2nd - 75%; 3rd - from 80%; 4 - from 85%, 5 - from 90% weight. Rest 1-2 minutes.

12.Operation hard kick:

"10-20-10". We hit with all our strength and with maximum speed... 10 middle kicks on pads with one foot, 20 knees, 10 middle kicks with the other foot. We do everything with high speed and maximum strength.

Keep in mind that you shouldn't do all these exercises together - you will easily overtrain. In addition, these exercises must be correctly calculated and inserted into the workout. Also, the sledgehammer is a very tedious exercise and do not try it the day before heavy leg work such as squats. However, the impact exercises on the bag and wall pillow can be extremely tiring and it will be difficult for you to work on the chest the next day.

What muscles are responsible for the force of the impact? It is important to strengthen following muscles-triceps, forearm, shoulders, legs, chest. All this is done using typical conventional boxing exercises such as shadow boxing, Thai skipping rope, different kinds push-ups, including the explosion (with cotton).

The only muscle that DOES NOT need to be especially developed is the biceps. A well-developed biceps slows down and stiffens the punch.

Do not forget that a good knockout blow is first a competent blow, correct work legs, torso and shoulder girdle, that is, the entire chain transmitting like a rope the effort, which always begins in the legs, is transmitted to the pelvic region, then to shoulder girdle, which in turn throws a half-weakened hand towards the target.

Often, a weak impact is due to a loss of impact force in the joints. The joint transmits impact force, that is, it is necessary not to lose it during the transfer from the legs to the arm.

Keep in mind that a hard hit means strong ligaments. If you hit hard with gloves, this does not mean at all that you will not injure your hand on the street. Therefore, along with a strong blow, it is necessary (if for the street) to train the ligaments, for example, push-ups on fists.

Also, ask yourself why you need a "knockout (strong) blow". I hope you are not trying to get away from the need to study the technique of fighting and the development of endurance, because both for sports and for the street, one strong "knockout" blow will not help.

A quick and strong punch is a basic skill required to become a good boxer. Mastering such a blow begins with improving the physical form and learning how to execute the blow in such a way that not only the hand, but the whole body serves as a source of strength. By learning how to aim and hit correctly within striking distance, you can give your hits more speed, and using training techniques that help to instantly increase muscle mass, you will be able to build up strength. If you are ready to take your punching skill to the next level, then move on to the first step.

Steps

Work on physical form

Get into the correct stance. For good hit with a fist, the position of the feet and legs is of great importance, since such a blow requires the work of the whole body. Position your feet a little wider than shoulder-width apart so that you can easily pivot towards your target and guide your weight behind the punch.

Keep your eyes on the target. Your concentration should not be lost on purpose. Never close your eyes or look away; in order to aim correctly and execute a blow with power and precision, stay focused. Pull your chin in a little so that it is protected by the hitting hand during the strike.

Generate strength with your hips and core. When starting a punch, rotate your hips and body towards the target. Try to position yourself so that the rotation is as complete as possible, even if you are very close to the target. Your punch will be stronger if you can turn fully and not just move slightly. When you strike, you should really feel your body weight.

• Pay attention to your hips when training with fist punches. Rotate them quickly and forcefully towards the target, as if you are about to punch it with your hips instead of your fist. This will help you develop the strength you need to hit hard and fast.
• During the spin, you shouldn't have to lean forward or try to reach the target. If you have to reach for a target in order to hit it, you will lose strength.

1. Throw your hand forward. Your shoulders should be free until you are ready to strike. When ready, throw your hand forward so that you can easily reach the person you are hitting. While your hand is still, keep it relaxed and then make a fist so that it hits hard.

   • When making a fist, squeeze all four fingers except your thumb and wrap them last. Check to thumb was bent behind, otherwise it will come under your blow.
   • Bandaging your arm beforehand will help you avoid injury and make the impact stronger.
   • Don't plan to punch before punching, or your opponent will figure out your plan before you try to punch. This is called "telegraphing" and results in lost matches.

2. Make contact and exhale. After making contact with the target, exhale. It will probably take some practice to be able to time your breathing so that you exhale with each blow, but getting into the correct breathing rhythm is well worth the effort. Breathe in before hitting and exhale at the moment of hitting, putting every particle of your energy into the blow.

   • After striking, jump back to the starting position to prepare for the next strike.
   • Remember to tuck up your chin to be ready for a counterstrike, if any.

   Increased speed and strength

   1. Consider distance when punching. You should only take a hit if you are at the ideal distance to hit it with maximum force. This means you need to be close enough to hit without leaning or leaning forward. You should be able to deliver the punch with your arm outstretched, but not outstretched too much.

      • If you have to lean forward to execute a punch, then a significant part of the force of your punch will be lost.
      • Practice on the bag until it becomes clear how far you need to stand from the target when striking. This distance depends on your arm length and your range of motion.

   2. Move your whole body. The importance of using your entire body, not just your arms, to strike cannot be overstated. Even if you can move your arm quickly, without rotating your whole body, your punch when moving with just your arm will be less powerful.

      • Using your leg muscles will allow you to develop strength and speed on impact. The leg muscles are the largest and strongest muscles in the body and must be behind every punch.
      • Remember that during the impact, you must not take your legs off the floor, as this knocks off balance and takes away some of the strength. Keep your feet quick, but keep them close to the floor.

   3. Hit from different angles. In battle, you will not hit the same way every time. Learn to determine which type of blow will be the strongest in each specific situation. To raise your fighting prowess, work on mastering strikes from the following basic angles:

      Choose the right moment. Since distance is very important when you want to hit with the most power, it is important to understand that not every punch will be the strongest. If you are slightly out of optimal distance, then the hit will be slightly weaker due to the fact that you will be trying to take correct position for a more powerful blow. Good moment for the application of the strongest blow occurs when the following conditions are met:

      • If your opponent is in the process of hitting, as he will be less focused on what you are doing.
      • If he's lost his guard. You can create this situation by striking irregularly or attacking from unexpected angles.
      • If stunned by the preceding blow. To prepare for a powerful right cross, try starting with a quick jab.

   Training to improve punching

   1. Practice hitting slowly. The hardest hits are not really the fastest. Your arm can move faster than the rest of your body, so waiting for your body to catch up with your arm slows down the impact. Even though a hard punch is usually slow, there will be times when you have just the right time to land a slow but extremely powerful punch. It is worth practicing hitting at low speed so that you can feel the power that comes when you give your body time to support your fist.

      • In practice, try hitting twice as slowly. Force yourself to slow down and concentrate on using your leg and core muscles to maximize your punching power.
      • When punching at full speed, remember where the power to punch comes from. While you won't be hitting at half your normal speed in the ring, you can still concentrate on using your legs and core to develop the maximum strength possible.

   2. Train with a pneumatic bag. Speed ​​is just as important as strength - if you are too slow, your opponent will have time to land a lot more hits. Train with a pneumatic bag and pay attention to how fast your arms are moving. Stick correct shape training and do not forget to take your thumb away from the knuckles during the strike.

      Do strength training. A little strength training - great way keep your body in the best shape, but it alone won't make you a stronger or faster boxer. You need to train your muscles to hit, hitting rather than lifting weights. Therefore, it would be a great idea to have a mode strength training that strengthens your legs and core for maximum impact.

      Do cardio. The best types of cardio workouts you need to get the necessary good boxer forms are swimming and jumping rope. When you need to take a break from regular exercise, consider these types of loads as an alternative. Running, biking, and other types of cardio workouts are beneficial, but they do not provide the strength gain that purposefully helps your body hit hard in the boxing ring.

   3. Don't train in casual shoes. Regular casual shoes will chafe your feet.
   4. Try a left-right combination.
   5. Do not forget about protection, otherwise you may get hit.
   6. Hide thumbs in your fists, you don't want to break them.

   Warnings

   • Never train in public - you can injure them or yourself.
   • Do not hit the bag with your bare hands, otherwise you risk injuring your wrists and knuckles. If you injure your hands, they must heal before you can resume exercising.
   • Always consider the difference in height between you and your opponent.
   • Don't hit people without good reason. Beating is not a productive solution to any problem.