A FORCE AND POWER TO PUNCH

[Boaretto]

Hi, friends ! OSU !


I'm back to training after my stages in university and i would like to ask what do you know or do to get a force and powerfull punch. Exercices, training, etc...

Thank you very much.

[andytaro]

Training and excercise will help. However most important thing is to stay relaxed. Stay relaxed and then explode or put all power into your punch at the time of making contact. Don't think you will hit hard. If you do, your muscle gets tense and you will lose power. Also focus on your breathing when you punch. Make sure you breath out when you punch.(breath out at the same time you make contact).
Of course you have to rotate your hip and know other basic punching techniques.
Focus on these things when you train basics and evey parts of your body movements as well.

[kakatootoshi]

Dear Boaretto,
There are many exercises for strengthening the arms and shoulder and I think you must already know many. But many people have overlooked the importance of a strong upper and lower back in power punching. Shihan Midori Kenji trained his upper back and shoulders real hard before the 5th WT and we all see how he nailed guys much larger then him with his fists. And Shihan Hajime Kazumi always says his power comes from his lower back (balance and stability).

OSU!

[Shokei Marcsui]

To add to what these people are saying, work your arms, shoulders and back utilizing exercises that work on them together instead of working them individually. That way when you punch your body will get used to the feeling of all your muscles working together.

Chin ups, Pull ups, and Push ups are all great stuff.

[Veniamin]

Don't forget your legs when punching. Punching is a full body exercises, and uses your legs, up through into your hips, then shoulders and finally arm. By neglecting your legs, you aren't going to get the full potential out of your punches. And with all types of training, just not for explosive power, training your legs increases the strength of your entire body (as opposed to just strengthening your legs).

As for exercises, I agree with Shokei Marcsui. You need to work your whole body at once. If you hit the weights, that means doing compound exercises. Do Bench Press (Dumbell Press on a swiss ball is ever better), Bent Over Rows, Squats, Deadlifts and Stiff Legged Deadlifts, Military Press and Weighted Pullups. Do Olympic Lifts. Do Plyometrics (Jumping Squats, Clapping Pushups, Full Contact Swings etc). Also for an increase on punching power I've found that isometric punches work like a charm.

Oh, and correct form, correct form and more correct form.
Ven

[Shokei Marcsui]

Originally Posted by veniamin

Oh, and correct form, correct form and more correct form.

OSU!!!

[Boaretto]

OSU, my friends !!

The replies come to what i wanted . Thank you very much.

More opinions and ideas are welcome.

[grasshopper1486]

OSU !!!
The venjamin brother has a point. Legs are important !!!!!
Its basic. Anything with a strong foundation is bound to be strong. So my friend ...Work those legs !!.....Strong Legs increase Total Body Strength.......Squats are great for this purpose. Holding the Horse stance is also a good thing...........and ;
Don't forget the core. The abs are pretty crucial to punching power also...Work them !! ...Sit-ups/Crunches Help this cause tremendously......So !!! Sweat Hard my brother ..OSU !!!

[Dent]

Osu!

I'm going to move against the tide a bit here. Before trying full body exercises, bring any weak points up through effective weight training. Similar to crawling, then walking, then running, we need to be sure we are strong enough to attempt some of the more advanced training.

Osu!

[jcc]

Originally Posted by grasshopper1486

OSU !!!
Don't forget the core. The abs are pretty crucial to punching power also...Work them !! ...Sit-ups/Crunches Help this cause tremendously......So !!! Sweat Hard my brother ..OSU !!!

Osu!

Very much agree with this. Core strength is important for everything - our centre of gravity is there and all power moves through that centre point. But again, all takes it´s time and practice - there is nothing to replace that, no tricks, no short-cuts, just sweat & blood!

[jake_kingeri_kiai]

i Have recently been taught that if you keep your hand the other way around but then at the last minute screw your hand around to enfore the strength it will be much harder ( the difference between a bruise and a broken jaw )


Jake

[blazindave]

Take a sledge hammer of about 20 pounds (a bit less is acceptable of course) and beat the living hell out of a tire. Works your obliques and helps with rotational forces which will involve the same muscles that you punch with.

[Kareyn]

Heck, don't know how it'll do for the punches, but if all other posts are correct, do about 6 months of Pilates and you'll never be the same.

[Kareyn]

Trick with Pilates is doing it correctly. You feel as if you are doing absolutely nothing for several sessions. Not true.

[medguy]

Also, the retraction on the punching arm should be twice as fast as the extension. Remember to keep yoiur elbows tucked in. "Flying elbows" means that your elbows fly outwards from your body when you punch, dissipating energy outwards instead of channeling it to the end of your fist.

[ANTSAN]

In adition to the above, there is only so much power you can generate by moving your arms. Aditional power comes from the hips keep your knees slightly bent and twist the hips in the same direction as the punching arm also push off the feet. To practise twist the hips as far as possible, you know your doing this when your chin starts touching your shoulder. Finally remember the punch isn't over until the arm is fully extended.

[hungheykwun]

does anyone here think training with powerball will help?

[kaloyan]

My opinion is that you should'nt focus so muchh on power because i have fought with guys that have a incredible punch on the haeavybag but just cant land it and the opposite.Look for example Tyson and lets say Earnie Shavers . Every fighter who fought them both says Earnie hits harder, but Tyson lands puches more often and is faster, so he wins and Earnie loses.So only punching power is nothing.

[MilkManX]

Originally Posted by ANTSAN

In adition to the above, there is only so much power you can generate by moving your arms. Aditional power comes from the hips keep your knees slightly bent and twist the hips in the same direction as the punching arm also push off the feet. To practise twist the hips as far as possible, you know your doing this when your chin starts touching your shoulder. Finally remember the punch isn't over until the arm is fully extended.

I would say its not over till its extended and retracted twice as fast.

[ANTSAN]

Originally Posted by MilkManX

I would say its not over till its extended and retracted twice as fast.

very true! one way to get that right is to can clench a rope in your fists and loop it around a pole so that before one hand can thrust forward the other hand must be pulled back.