How can u punch harder

As you get in position to punch, the heel of the back foot will, and you will pivot as you throw a punch. The movement continues till you keep punching. The movement of hand and feet are synchronized when it comes to punching. Unlike walking, where your left-hand goes up when the right foot is forward, in punching, right feet and right-hand work together.

Your legs will support your entire body weight, especially the knee. While punching, the knees should be slightly bent. This will transfer the whole-body weight to the knees, and your upper body will be light to move freely. Once you have mastered the five elements of how to punch hard and understood the flow of energy, you are ready for the action.

It is necessary to practice a few exercises and drills to keep your punching strong and powerful. Swimming allows you to use your entire body while exercising. It is one of the best ways to master the energy flow across the entire body.

You can work on whole-body endurance with swimming. It is the perfect way to strengthen your power. By now, you must have understood that delivering a hard punch has nothing to do with speed.

A slower punch delivered with power does more damage than a fast punch. During these training sessions, focus on keeping your hands up and your back straight and keep moving.

As you gain proficiency with proper form, you'll improve your coordination and your punches will become stronger. Particularly during a tournament, cardiovascular strength can mean the difference between being too exhausted to land a single punch and expertly nailing hit after hit. Don't neglect your aerobic workouts and consider incorporating them into strength training by circuit training.

Aim to do 30 to 60 minutes of running, jumping rope, swimming and other forms of similarly intense cardio on most days of the week. To get a taste of the cardio challenges you'll face in the ring, do your cardio workout first and then work on strength training to mimic the exhaustion you might feel during a tournament. Shadow boxing can be your best friend when it comes to improving both the strength and quality of your punches.

Shadow box after a warm-up, but before you spar or use a punching bag. Focus on maintaining steady foot work and proper form, and visualize an opponent. Doing some amount of strength training is a good way to keep your body in the best shape possible, but strength training alone doesn't make you a stronger or quicker boxer. You need to train your muscles to punch by punching, not lifting weights. That said, it's a good idea to have a strength training routine that strengthens your legs and core for maximum power.

Try deadlifts to build overall body strength in your legs, torso and arms. Squats, push ups, and pull ups are good exercises for building strength that translates well to better punches. Do cardio exercises. The best cardio workouts for building the kind of fitness you need to be a good boxer are swimming and jumping rope.

When you need a break from regular training, look to these cardio workouts as good alternatives. Running, biking, and other cardio workouts are beneficial, but they don't build strength that specifically aids your body when you want to punch hard during a boxing match.

Try isometric training. An isometric muscle contraction happens with the muscle contracts without changing length. You can practice this type of contraction by pushing as hard as you can against a stationary object, like a wall.

Using isometric training to exercise your arms teaches your body to store strength that can be quickly whipped out at maximum capacity.

Try this routine to work out your arms: Make a fist and push it into a wall as hard as you can. Use your entire body to push your fist for 10 seconds, then repeat with the other hand.

Doing this exercise every other day will strengthen your muscles. Include your email address to get a message when this question is answered.

By using this service, some information may be shared with YouTube. Study anatomy to know where a punch can do the most damage. Helpful Not Helpful Do not practice in your usual footwear.

Normal, every day shoes will tear up your feet. Helpful 97 Not Helpful Don't tuck your thumb in your fist. If you do the force of your hand will travel to your thumb and it will hurt. Helpful 10 Not Helpful 1. Try training with weights. Train punching faster with weights but don't go over your limit: once you get used to 5kg on each hand example add 2kg every time you feel that you added more capacity to your limitation.

Helpful 39 Not Helpful Helpful 11 Not Helpful 6. Helpful 6 Not Helpful 2. Helpful 7 Not Helpful Do not go at a punching bag barehanded as you risk damage to your wrists and knuckles Once you damage your hands they have to heal before you can practice again. Helpful 84 Not Helpful Helpful 70 Not Helpful Helpful 77 Not Helpful Do not punch people without a real reason. Punching it out is not a productive solution to any issue. Helpful 80 Not Helpful Related wikiHows How to.

How to. About This Article. Co-authored by:. Co-authors: Updated: September 1, Rexal your shoulders, your back, and your arms. That will make the energy flow more efficiently through your body. Pivot your back foot in the direction of the punch. This is where the punch starts and where you are starting building its momentum. Now you need to transfer and increase the energy generated by your feet up into your upper body. You can do this by t urning the hips in the direction of the punch.

Most of the beginners are shifting the weight on one of their legs while punching. And it also decreases the punching power, because you are using only one of your legs. So in order to punch really hard, try to use your both legs. To do that, while the rear leg quadriceps is pushing expanding , your lead leg hamstring needs to pull to contact. That way you will almost double the power that is generated compared to when using only one leg.

After the energy is transferred into your upper body, you need to rotate your shoulders and chest into the direction of the punch. The arm should be the last part of your body that you move when punching. Everything happens for a split second, but the difference in power between an arm punch and a proper punch is huge.

Some people close their first at the last possible moment before it hits the target. Because when your fist is closed the mass is concentrated in a less space which increases the speed of the punch. That will create a whip motion which adds some extra power into the blow. The index knuckle and the middle finger knuckle are the hardest ones.

So make sure you hit the target with them. The proper breathing will make your punches sharper. So make sure you are inhaling before the punch hand exhaling after you throw it.

And exhale quickly, after you throw the shot not before that, because that will also telegraph the shot. By doing that you will use the strongest muscles in your body, which can dramatically increase your power.

In boxing, to sit down on your punches means to drop your weight into the blow. That can really increase its power and make it much more impactful. You can do that, by bending the knees a little bit and loosen the hips just before the punch hits the target. B ecause by doing so, he may see it and block it, or dodge it. When we watch fighters such as Mike Tyson we notice how they are committing with every punch. As I already mentioned — the distance is really important.

And an easy trick that will help you to do measure the distance properly is to imagine punching behind the target. You can try it next time on the heavy bag and you will notice how your punches are much harder.

A cool exercise is to imagine hitting the target with your elbow. That will help to execute the technique properly which will increase your punching power. So what I recommend is to pick the exercises which you like the most and which you can start today! And I hope, that with this guide, I helped you to increase your punching power even slightly.

There are so many great nuggets of info in this post! I really think improving neck and back muscles go overlooked. There are so many components of the body that work in sync, I think most people think that boxing is just all about your core and arm strength. Your email address will not be published.

Save my name and email in this browser for the next time I comment. Skip to content Approx Reading Time: 33 minutes. What is your current level? Part 1: General tips 1 Do heavy bag work The heavy bag is essential exercises when it comes to punching.

Try to keep your balance and the proper form. I use lbs weights. You can use bigger if you feel that such weights are too light for you. Try to visualize a real fight. Imagine your opponent trying to block or dodge your punches, and firing back. Then you try to stop his shots. That will pay off, later when fighting against a real person. Because if you do so, that will cause muscle soreness in your back and shoulder muscles. And you may not be able to train for 1 -2 weeks. Start with rounds. And rest around seconds between them.

Eating Try to eat small meals multiple times a day. Part 2: Explosive power exercises As I already stated, the explosive power is one of the main factors that determine how much energy you are able to generate when throwing a strike.

Reps: Straight bar: Do around reps with no more than 60 seconds break between the reps Dumbell: You can do reps or a 30 sec sets for each hand. There are two variations of the exercise: Laying on the ground and throwing the ball up — Push the ball up with both your hands as hard as you can. I recommend using wall balls the big medicine balls , between lbs, depending on your strength.

Rest: No more than minutes. I always pick around a 1 minute for resting and around 3 minutes for exercising because of the boxing rules, where the fighters are allowed to rest 1 minute between the rounds. And the rounds are 3 minutes each. So you by doing the same thing when you train, you will be prepared better for a boxing match.

And, of course, if you practice sports where the rounds are, for example, 5 minutes such as MMA your sets should be 5 minutes. The Burpees are simply push-ups with jumps. So you can try it with your back against some of the walls of the pool. Overhand punches — If you want to throw overhand punches almost vertical punches , you can go under the water to do that.

Rest seconds between the intervals. How to do it: Make sure you stay stable Stretch your hands and grab the resistance band Start pulling it back and forth, mimicking chopping down a tree with an axe.