To enhance the blow. How to increase punching power: best exercises

To make a strong punch, you need to not only train, but also understand how the force necessary to deliver a powerful blow is generated.

Technical points to remember

A strong blow is formed not only due to high speed, but also due to its own weight. If you invest your full body weight, the result will be as powerful as possible. Avoiding dislocations is possible by following the correct execution technique, which involves never straightening the arm completely, and striking at different angles. They bring truly serious damage to the opponent.

Feet

They play no less a role in the impact force. Their position and movement must obey the following nuances:

• The feet must be placed wider than the shoulder girdle.
• The foot is turned in the direction of the movement made by the hand, while the heel is always raised first.
• When a blow is made with the right hand, the left foot does not move, the heel of the right one rises and vice versa.

Proper foot placement allows for much stronger and more powerful strikes, but is not the only thing to consider.

What else do you need to know to give your fist punch power?

1. Keep your knees slightly bent, shifting your body weight forward.
2. During the strike, the hips should turn in the direction in which the opponent is located.
3. In close contact, full movement of the entire body allows you to increase the force of the blow.
4. You can't reach forward. The body should turn sharply.
5. Pulling the arm back during the swing allows the opponent to predict and prevent the strike.
6. When striking, the fist must be clenched as tightly as possible.
7. Each new blow is performed with an exhalation of air.

These requirements must not be met separately, but simultaneously!

Exercises to develop a strong strike

To punch powerfully and strongly, you also need to train. This is facilitated by a set of exercises.

Kicking the ball

To perform the exercise, you must have enough free space. The ball should be taken heavy. The one that boxers train with is best. An alternative would be a basketball.

The execution technique is as follows:

• legs are spaced shoulder-width apart;
• the body is kept straight;
• the ball is raised high above the head;
• the ball is hit with force on the floor and caught after the rebound.

Stuffing is done at least 15 times.

Squat with jump up

Performed according to the following scheme:

• stand straight, legs at shoulder level, and arms at your sides;
• squat until the knees form one line with the hips;
• jump up, raising their arms at the same time.

You need to jump as high as possible. Do so many repetitions that there is no strength left. You can enhance the effect by using dumbbells held in your hands.

Training for triceps, shoulder girdle and back muscles

These muscle groups play an important role in increasing the force of a punch and are trained through the following exercises.

Pull-ups

When pulling up, keep your arms slightly wider than your shoulders. To increase efficiency, weights are hung on the belt. They try to do as many repetitions as their own physical fitness allows.

Push ups

Hands are placed as close to each other as possible. You can't arch your back. It should remain straight. The exercise trains the triceps, pectoral and back muscles. The bench press has a similar effect. To strengthen your hands, you need to do push-ups on your fists.

Reverse push-ups

Performed with a bench. They stand with their backs to her, lean on their palms, and squat slightly. They lower and rise by bending and straightening their arms. Do at least 3 sets of 20 repetitions.

Kettlebell Raises

Strengthens the hands and develops the deltoid muscles. The latter have a significant impact on the impact. In addition, the kettlebell is a piece of equipment that promotes muscle growth.

Kettlebell Front Raise

Legs are placed on the sides. A weight is held in a straightened arm between the legs, and the legs are slightly bent at the knee joint. The weight is lifted forward with a sharp movement so that a right angle is formed between the projectile and the body. You need to ensure that your back remains straight at the top extreme point. Do up to 8 repetitions on each hand. Tension should be felt in the muscles.

Lifting with a kettlebell

It is performed similarly to forward lifts, but only the projectile is lifted above the head. The recommended number of repetitions on each side is from 8 to 12 times.

Clean kettlebell lift

The projectile is placed between the spread legs. Place your hand on it so that your hips remain behind. They make a sharp jerk upward, throwing the weight directly onto their shoulders, and then push the projectile above their head. Return to the starting position. You need to do 10 lifts for each hand.

Kettlebell raises from a seated position

They throw the weight over their shoulder and squat down. To maintain balance, put your left hand forward. They lift the kettlebell up, wait a second, do another lift, and then change hands. The buttocks and calves should be constantly tense.

Lifting with a kettlebell from a lying position (Turkish get-up)

They lie with their backs down on the floor, take a weight in their hand and lift it. The hand is held in a vertical position and then begins to rise. Bend first one and then the other leg. If lifting is difficult, help yourself with your free hand. Do about 10 repetitions.

Lifting two weights up

Two shells are thrown onto the shoulders. Having taken air into the lungs, the weights are jerked above the head and then slowly lowered. During the exercise, the abdominal muscles should be tense.

To make a punch stronger, you can use the following techniques and methods:

• Exercise with a wrist expander. You need to take the toughest one. The projectile must be compressed sharply and with maximum force. Working with an expander helps develop the interdigital muscles and forearms, which makes the fists more powerful and stronger.
• Jump rope every day. You should try to raise your hips as high as possible and reach your chest with your knees.
• Training with a sledgehammer also has quite the effects. It is taken in the hand and hit on old tires, which activates the muscles that also work during impact. This should be done outside, for example, next to the garage.
• Working in pairs, you need to try to hit the “paws”, imagining that the target is a few centimeters further away, trying to pierce through it. This makes it possible not only to hit harder, but also not to lose speed.
• Shadow boxing should not be neglected. This exercise allows you to learn how to deliver unexpected blows, which are the most effective, since the opponent does not have time to react. You need to exercise every day for at least 10 minutes.
• Explosive blows help develop push-ups both on the palms off the floor and on the fists. The number of approaches should be at least three with ten repetitions each.

The above exercises help increase endurance and make the tendons and muscles of the arms stronger, and develop the power of strikes. If they are performed on a regular basis, the results become noticeable within seven days.

To train a strong blow, you need to know by what principle such power appears. There are several ways to develop the ability; to achieve this, you should train correctly and regularly. The strength of a blow is influenced by the development of proper technique.

What does the impact force depend on?

Some technical nuances that affect the formation of a strong blow:

• body weight;
• speed;
• hand trajectory and technique.

To develop such opportunities in yourself, it is recommended to contact a trainer and find out at what point you need to relax your fist and at what point you should clench it. He will explain the correct placement of the legs and the trajectories of the arms and legs. Stance when striking legs and arms:

• if you strike with the fist of your right hand, then the right heel should rise slightly at this moment, but the left foot does not move;
• legs are placed shoulder width apart, even a little wider;
• in the direction of movement of the hand, the foot of the right leg turns slightly.

1. The opponent can easily determine if at the very beginning he moves his hand back and starts hitting.
2. When a blow is thrown, the body weight shifts forward and the knees bend.
3. The movement of the body creates a great effect during the strike.
4. As the fist moves, the hips rotate towards the opponent.
5. Before the start of the strike, a breath is taken.
6. The tighter the fist is clenched, the more force is imparted to the blow.
7. You should quickly move your body towards your opponent when throwing your fist.

The tactic works successfully if all techniques are performed simultaneously.

The fist must be clenched as tightly as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.

Generating explosive energy, speed and strength

If a person is right-handed, then you should not concentrate on training, only the right hand, both hands should be involved in the work.

How to increase your hitting speed

To generate the power and speed of the strike, you should develop the upper body - these are the shoulders, triceps and back muscles. Required exercises:

Ball technique

To develop strength and speed, boxers often use ball training:

This workout is not intended for apartment conditions, so you need to find a more acceptable area for your goals.

Jump while squatting

Correct stance: arms rest on your sides, body is straight, and legs are shoulder-width apart. You should squat until your knees are level with your hips. Next, a strong jump is made with raised arms. Perform a minimum of 20 repetitions with a gradual increase in weight using dumbbells in your hands.

Impact strength exercises at home

Effective ways to develop punching power. Training is performed regularly. It is necessary to distribute them over a month, some are scheduled at intervals of 4 days, and others more often, so that a large number of exercises do not accumulate in one day. Recommended exercises:

This list of workouts will help build endurance, speed and punching power. Tendons and muscles will become stronger. If you follow the regime, the result will begin to appear after 3 months.

Important! Powerful striking force is needed in different situations, but it should be used for self-defense. Don't forget about your consequences.

Precision hitting technique

Nothing will happen to the opponent, even if you develop strength and hit protected areas. We need to look for weak points. A knockout involves a strong load on the cerebellum when delivering a blow to the head - this is from an anatomical point of view. From this organ a signal is sent to the Central Nervous System and turns off the entire body. This can happen if you hit:

• back of the head;
• jaw;
• temple.

To immobilize the enemy, there are other painful points in the body. If you hit the target accurately, the opponent will be demoralized and incapacitated. Where to hit:

The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This may help in that case, if you hit it sharply and suddenly. The jaw accounts for 15 kg of impact power. In regular boxing, weak points are considered:

• liver;
• lower jaw;
• heart area;
• side of the neck with the location of the main artery.

In addition to proper training, a diet is necessary. Over time you can achieve success and protect yourself from sudden attacks by street aggressors. But this will not happen in weeks; at least 6 months must pass from the moment you start exercising. In the future, you can come up with your own exercises, which may become more effective.

Or even very strong, is not always a knockout. You can hit hard, but if the blow misses or does not hit the target exactly, then there will be no knockout. In order to knock out a person, it is enough to hit the person on the chin. If you look at it, to achieve a strike that will send people to “rest” you need to train - technique, accuracy, speed, and of course strength, unfortunately, if the strike is performed correctly, but does not have sufficient strength, you will not achieve the result.

Unlike a knockout blow, a strong blow can be developed at home or on your own, first of all, if you have at least some basic knowledge of boxing (Thai boxing), that is, you clearly understand that the power of a blow depends little on muscle strength, i.e. . You know how to hit or, if you want, “you have a shot.” Impact force maybe just murderous Even a small man has an example - the Muay Thai legend Ramon Dekkers, who, according to the testimony of his opponents, had extraordinary punching power for his size.

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

Do you want to develop a strike so that it causes maximum damage?

Exercises to develop punching power

Here I want to systematize methods for increasing the power of a strike, which will help you if you master its basic technique, that is, elementary footwork when striking.

So:

1. Tire and Hammer(sledgehammer). Hitting the tire with a hammer, preferably a big one, because if you miss you will be repairing the floor of your parquet. When I was in the army, I loved to knock down doors with a 5kg hammer, which we always had with us in case of an unkind refusal by the owner to open the door (in the case of a combination of unkindness and a strong door, explosives were used). True, I hit the door as if from the side, but I advise you to use the classic boxing method from above over your head. (Above Adamek demonstrates how to do it)

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 injury A.

Seasonal cutting of wood is basically the same except for different results from missing a hammer and an ax.

2.Bar without weight or weighted stick for fitness.Standing, take the bar and push it forward as quickly and as strongly as possible, or rather back and forth. Personally, I prefer to do this not at speed, but by jumping from foot to foot, as if on a jump rope, and 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. Particular 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.Medicine ball:

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

b) One holds the medicine ball, the other hits one round with all the strength and speed. The one who hits tries to knock the medicine ball out of his partner’s hands, if the ball falls, the holder does push-ups 20 times. So 3 rounds in a row, with roles changing

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

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

5. Exercises with rubber expanders. We tie one end somewhere behind our back, for example, to a wall bars, and with the other end in our hand we imitate blows.

6. 30 boxing push-ups(narrow grip and half amplitude) and immediately after that for 30 seconds - straight, as fast and strong as possible blows(do not fully straighten your arms at the elbow joints to avoid damaging them). A minute of rest and again. 3-5 sets.

7. Eight weights in front of you (if there is no weight, replace it with a pancake). Rotations of clubs (or dumbbell bars weighted at one end)

8. Progressive combinations.

For example:

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

You can create different sets.

9. Shadow boxing with dumbbells different weights.

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

1. Three times a week, signature blows are applied to the wall cushion - 10 rounds. One blow every 3 seconds. One round - 50-60 blows, 10 rounds in total. Rest for a minute between rounds and strike with maximum force.

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

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

b) Torso turns with a bar - 5 sets of 20. Bar weight - 15-20 kg, depending on your own weight. Rest one to two minutes.

c) Bench press to failure - 5 sets. 1st set 70% of the maximum weight of the barbell, 2nd set - 75%; 3rd - with 80%; 4 - with 85%, 5 - with 90% weight. Rest 1-2 min.

12. Running time strong kick:

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

Keep in mind that you shouldn’t do all these exercises together - you’ll easily overtrain. In addition, you need to correctly calculate and insert these exercises into your training. Also, the sledgehammer is a very tiring exercise and don't try it the day before doing heavy leg work like squats. However, punching exercises on a bag and wall pad 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 blow? It is important to strengthen the following muscles - triceps, forearm, shoulders, legs, chest. All this is done using typical boxing exercises, such as shadow boxing, Thai jump rope, various types of push-ups, including explosive push-ups (with a clap).

The only muscle that should NOT be particularly developed is the biceps. A well-developed biceps slows down and strengthens the blow.

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

Often a weak blow is caused by a loss of impact force in the joints. The joint transmits impact force, that is, it is necessary not to lose it in the process of transferring from the legs to the arm.

Keep in mind that a strong blow requires strong ligaments. If you hit hard while wearing gloves, this does not mean that you won’t hurt your hand on the street. Therefore, along with a strong blow, it is necessary (if for the street) to train the ligaments, for example, doing push-ups on your fists.

In addition, ask yourself why you need a “knockout (strong) blow.” I hope you are not trying to get away from the need to study fighting techniques and develop endurance, because one strong “knockout” blow will not help both for sports and for the street.

If you do not carry self-defense equipment with you, such as knives, pistols, stun guns, gas canisters, telescopic batons, etc., then your hands become your main weapon. That is why many people are interested in the question of how to increase the force of a punch.

The main purpose of this article is precisely to give the most complete answer to this question. Below are techniques that will help make your strike stronger.

So, what is impact force and what does it depend on? As you know from physics courses, force is mass multiplied by acceleration. It follows from this that to increase the power of the blow, both the speed with which you perform the blow and the muscle mass of the arm and the whole body as a whole are important. Therefore, you will have to train both.

Weight training is great for strength training. But, since not all muscles of the body are involved in a punch, the training will also focus only on the target muscles. Namely on the chest muscles, triceps and deltoid muscles (shoulder muscles).

To train chest muscle strength:

• 1. . Excellent for training endurance and strength of the pectoral muscles.
• 2. . Also aimed at training the pectoral muscles. They are a good alternative.
• 3. . Unlike previous exercises, the barbell press helps to quickly gain both strength and mass of the pectoral muscles.

To train triceps strength:

• 1. . It gives an effect similar to push-ups on wide bars, only in this version the main load falls on the triceps.
• 2. . A basic exercise that perfectly builds triceps mass and strength.

To train deltoid muscle strength:

• 1. and . Since the shoulder joint plays a very important role when performing a blow, especially a side kick, developed shoulders are key.

In order to develop impact speed, there are two simple but very effective exercises:

1. Delivering a series of jumping strikes. The essence of the exercise is as follows: You jump as high as possible and while you are in the air, perform a series of straight punches at the fastest possible pace.
2. Kicks with dumbbells in hands. Take dumbbells weighing 0.5-1.5 kg in your hands and perform kicks with them as quickly as possible. These can be direct blows, blows from below or side blows. The main thing is to choose the right weight of dumbbells; if the blows with them are too slow, then take a lighter weight.

To increase the force of a punch, you also need to use two more tricks

Firstly, when performing a strike, you need to engage the body, that is, step forward if the strike is performed with the front hand, or rotate the pelvis in synchronization with the strike with the back hand. (the concept of “front and back” hands means that if you, for example, are right-handed, then in a stance, your left hand will be slightly forward (front), and your right hand will be closer to your head (back))

Secondly, you should actively train the forearm muscles for mass. They are located at the closest distance from the striking part (fist), so their weight will be most noticeable.

Conclusion

So, today you learned how to increase the power of your fist and got acquainted with the exercises that will help you achieve this. Also, I would like to emphasize that the force of the blow depends both on its speed and on the mass of the hand and the whole body, and not just on one or another indicator. Remember this!

A very good video on this topic:

It will be very good if you share your opinion on this matter by leaving it in the comments to the article and discussing it with other participants.

In order for a blow to become more powerful, you need to understand how its force is generated:

• technique, impact trajectory;
• speed;
• body mass.

Setting up equipment

It is the technique of striking that primarily affects their strength. If you want to succeed in this, then you need to contact a coach who can explain to you what trajectory your arm or leg should follow, when you should tense or relax your fist as much as possible, and how the body should behave at the moment of impact. Let's look at some points further.

Feet

1. Should be slightly wider than shoulder width.
2. The heel rises first.
3. When hitting, the foot must be turned in the direction of the hand movement.
4. When striking with the right hand, the left foot is in place, and the heel of the right is raised and vice versa.

• Your knees should be slightly bent and your body weight should be shifted forward.
• Rotate your hips towards your opponent at the same time as you strike.
• Full body movement upon impact, with a close throw of the arm, is more effective.
• Never reach forward, sharply turn your torso.
• When swinging, do not move your arm back, as this can easily expose you.
• The fist must be clenched as tightly as possible upon impact.
• Exhale with each stroke.

All of the above requirements must be met simultaneously.

The technique can be improved throughout your life, from which the blows will become stronger. Pay attention to this component as the main one.

Developing strength, speed and explosive energy

Kicking the ball

Find some free space to do this exercise. Try to find a heavy ball that boxers use in training. If you don't have one, use a basketball one.

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

If you live in an apartment, then it is better to refuse this exercise, otherwise you may break the ceiling of your neighbors.

Jump Squats

Initial position: stand straight, feet shoulder-width apart, arms at your sides. Squat down until your knees are level with your hips. Jump up as much as possible while raising your arms. Repeat the jumps until you run out of strength (for a better effect, you can pick up dumbbells).

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

Pull-ups

When doing pull-ups, you should keep your hands slightly wider than shoulder-width apart. If desired, you can hang weights on your belt. Try to do as many pull-ups as possible.

Push ups

Try to keep your hands as close to each other as possible. Don't arch your back, keep it straight. Push-ups develop the triceps, back and chest muscles. The bench press works on the same principle. To strengthen your hand, try doing push-ups with your fists.

Reverse push-ups

Find a bench, stand with your back to it, lean on your palms, squatting slightly. Start lowering and rising on your hands. Perform three sets of twenty times.

Raising the kettlebell forward

Place your legs at your sides. Take the kettlebell with one hand and hold it between your legs with your arm straight. Bend your legs slightly at the knees. Sharply jerk the kettlebell forward to a level of 90 degrees relative to the body. At the highest point, your back should be straight. Repeat for up to eight kettlebell raises with one arm. Then switch hands. You should feel tension in your muscles.

Jerk

The exercise is similar to the previous one, with the only difference being that the weight is now raised above your head. After 8-12 repetitions, change hands.

Snatch and jerk

Place the weight between your legs. Place your hand on it, pushing your hips back. Pull upward sharply, positioning your arm so as to throw the weight over your shoulders. Now use a push to lift it above your head. Return to the starting position. Do ten lifts of the weight with one hand.

Lifting a kettlebell up from a seated position

Place the weight over your shoulder in a squatting position. Place your left hand forward, this will help you maintain your balance. Lift the weight up. Wait a second, then do a second lift. Change hand. Make sure to keep your calves and buttocks tight.

Lifting a kettlebell from a lying position

Lie on your back, take a kettlebell in one hand and lift it. The hand should always be in a vertical position. From this position you need to try to rise. First bend one leg, then the other. You can help with your free hand. Do the exercise about ten times.

Two kettlebell push

Place two weights on your shoulders. Inhale, then jerk both weights above your head. Slowly lower them. The abs should be tense during exercises.

Other options for developing impact force

• Use a wrist expander regularly. Buy the hardest implement and work alternately with both hands. Be sure to squeeze the expander sharply, applying all your strength. The exercise helps develop the interdigital muscles and forearms. As a result, the fist will become stronger and more powerful.
• Every day, jump rope with your hips high. Try to reach your chest with your knees.
• Exercises with a sledgehammer are no less effective. Take a tool (it’s best to do this near the garage) and start hitting unnecessary tires. During the exercise, exactly those muscles that are involved in striking are activated.
• Ask your partner to help you. It is necessary to work on your “paws”. Hit as if the target was a few centimeters further than the paw. Try to penetrate the projectile as if through it. This exercise will help you not lose speed and hit your opponent harder.
• The most effective blows are the ones you least expect. You need to hit unexpectedly so that the enemy does not have time to react. The “shadow boxing” exercise will help you develop speed and sharpness. Perform the exercise daily for at least ten minutes. Additionally, you can add 1-2 kg dumbbells to your hands.
• You can use a rubber band or cut straight pieces from a car tire. Tie one end of the material to a wall or something that is securely fastened. Take the other end in your hand and strike, resisting the back pressure of the rubber band.
• To develop an explosive strike, you can do push-ups on your fists and palms off the floor. Three approaches of ten times are enough.
• To increase your speed, try jumping. Start with one hit and gradually increase. So, it should be possible to deliver 3-4 blows before your feet touch the floor.

All of the above exercises help develop punching power, make the muscles and tendons of the arms stronger and more resilient. If you do them regularly, the results will be noticeable within a week.

A strong blow is necessary, but it should only be used for defense. Always be aware of the consequences that may arise.

The Importance of Hitting Accuracy

No matter how strong your blows are, if they are delivered to protected areas, they will be of little use. It is important to hit vulnerable spots. From an anatomical point of view, knockout is a critical load on the cerebellum. An impulse from the central nervous system shuts down the body. A direct impact on this center of the brain is carried out by a blow to:

• jaw;
• temple;
• the back of the head.

In addition to the head, there are other vulnerable spots, the impact of which can demoralize an opponent. A powerful attack on such zones interrupts the normal functioning of the body, depriving the enemy of consciousness and capacity:

• liver– “depot” of blood and blows to this area cause spasm, suffocation and loss of consciousness;
• solar plexus- a large bundle of nerves, an accurate hit guarantees a temporary cessation of breathing and makes it impossible to act;
• under the heart: powerful penetrating impact with a fist or foot leads to tachycardia, blockage of the respiratory center, and sometimes cardiac arrest;
• lower abdomen and groin- no comments.

The knockout threshold is individual for each person, but it is known that even a blow with a force of 150 kg can knock out an opponent if it is delivered precisely and suddenly. And for the lower part of the jaw, 15 kg is enough! In classical boxing, they teach you to hit the following vulnerable spots on the human body: