Can you improve punching power

You may also perform slight variants, including clapping your hands in mid-air or clapping against your chest. Make sure to keep your core and glutes tight throughout.

This works wonders for your explosiveness and translates well into the ring. One of the most important tools in the gym for increasing punching power is the heavy bag. For 10 second intervals, throw your combinations and try to hit as hard as you can. That means executing your straights, hooks, and uppercuts with bad intentions. After 10 seconds, perform an active rest time of light jabs and footwork for seconds, before going hard for another 10 seconds.

Do this for the duration of three-minute rounds, resting for a minute or so in between rounds. Make sure you pay close attention to technique, however, because proper technique will ensure that you are throwing your punches with optimal force.

Although the heavy bag is a great tool to improve your punching power, most boxers like to train on the heavy bag early in camp and taper off as camp progresses to keep their arms fresh in time for their bouts. Lastly, believe it or not, but shadowboxing is one of the best drills for training your punching power, because it ensures you are focusing on technique and proper execution, and forgetting about power completely. One of the major pitfalls in boxing training is that fighters tend to focus blindly on increasing power, rather than training the technique behind it.

Shadowboxing helps to train proper technique which in turn helps to train power. Make shadowboxing an important part of your training routine. With the supervision of a trainer or boxing buddy, shadowbox in front of a mirror while paying close attention to technique and the way you throw punches.

The bonus here is the exercise should also train defense, head movement, and footwork to make you a better all-around fighter. This is one of the reasons that Shadowboxing is a fundamental part of any boxing training program. Performing squats with a medicine ball will help give you a stronger base to work from.

Since full squats can add weight and force you up a weight class and lunges recreate movement patterns often used in the ring, combining split squats and lunges is a good option for efficient athletes.

Hand injuries are very common in boxing and MMA, so you need to put an emphasis on strengthening your fists. Start by getting a large tub of rice and digging your hands through it, fingertips first. You can also try punching through water or into sandbags to help strengthen your fists. An underrated component to delivering impactful punches, especially later in fights when you start to tire, is rotating shoulders and torso as you deliver a hit.

Work on creating that kind of torque by holding a medicine ball at chest level with both hands, straightening your arms and rotating your torso continuously from left to right. Get the most out of it by performing them with additional resistance as you go along. Your email address will not be published. Medicine Ball Throw The key to packing more of a punch is training the explosiveness of your arms and increasing the power generated from your punching muscle fibers.

Learning the above technique is one thing, but practicing and perfecting it is another. Since throwing a powerful punch requires strength from your whole body, these exercises will target every muscle. First and foremost, the muscles in your wrists and fists must be strong to deliver the blow. Next, your lower body has to be firm to give you a basis from which to rotate and build momentum for the punch. Finally, the muscles in your shoulders have to be trained to carry out the momentum from the ground up and transfer it through the arm.

He is a former US Boxing Team member with fights under his belt and qualified for the Olympic trials as the 2 seed. He has 18 years of experience training clients in boxing and fitness. Close search. Developing your punching power should be the first item on your to-do list, however there are a few common questions that you may have: What muscles generate punching power? How do boxers increase punching power?

What workouts increase punching power? Step 1: Adjust Your Form Technique is everything when it comes to boxing. Use all of your muscles.

What Muscles Generate Punching Power?