How to make a punch stronger at home. How to increase punching power: best exercises

The strength of the blow in all types of contact martial arts plays a decisive role. This creates a need for its development, but everything is not as simple as it might seem at first glance. Let's talk about this from a boxing perspective and look at ways to increase the power of a punch, what exercises contribute to this, and how training can be structured to achieve the desired result.

Who and why strives for a strong blow

Well, with athletes everything is clear. If a swimmer strives to swim quickly, then a contact swimmer works on the speed and force of the blow. Everything is logical here. However, many are interested in how to develop punching power, despite the fact that many have never played contact sports. Even if they say that they did.

This certainly made someone smile, but it should be said that such aspirations for strength and physical abilities It seems that they must be conditioned by primitive instincts. Since ancient times, a man has been a hunter, a breadwinner, he must be strong and be able to protect. And, of course, his enemies should be afraid of him. That is, it is quite normal when modern man strives to be strong.

But the sad thing is that the concept of the norm has shifted somewhat recently. I would not like to go into details in this article; this topic is more complex than it might seem at first glance. But the priorities of young people have significantly transformed, and this has not happened in favor of sports. Unhealthy greed and drugs are the scourge of modern society, and perhaps the future. In light of this, it is encouraging to see at least some desire to develop, including sports, so it is gratifying even when an ordinary boy is interested in how to strengthen your hand strike, without even doing boxing. Unless, of course, he has malicious intent.

But I got carried away by the lyrics. Let's get to the point.

How to increase punching power

To answer this question, it is important to understand the biomechanics of certain movements. I would not like to talk here about how to develop striking power for a beginner. It is nonsense. For a person who has no idea about elementary technique, the force of a blow should not be an end in itself. And I really wouldn’t want to explain here that need to hit hard, in touch, without using a push, without falling over, etc. Without understanding these basic truths, there would be nothing to talk about. Unless, of course, you are a healthy, developed big guy weighing 150 kg, hitting an immovable target.

No matter how strong an athlete is, he will not outpace a sprinter, swimmer or cyclist. And the key lies in technology. It is not productive to work on strengthening the blow without understanding, for example, the role of the legs. Low efficiency. Therefore, to learn how to hit hard, you need to learn how to hit correctly. And mastering one correct strike may require tens, or even hundreds of thousands of practice strikes. I just mean that the question of how to develop the force of a blow, asked by an ignorant person, will remain unanswered. And a counter question: why does this ignorant person need the force of a blow?

How to develop punching power

We decided that understanding technology was important. We discussed that experience is needed. It seems that for a right-handed person it would be easiest to consider a straight punch with the right hand. In order not to delve into technical details here, I will refer to, where everything related to delivering direct blows is described in detail.

Here we will only discuss key points. When we talk about how to increase the power of a blow, rather than learn how to hit in general, we logically come to the need to strengthen some functional areas of our body. Let's look at each of them briefly.

Legs

The initial impulse for any blow is set by the legs. And if calf muscles are more important for moving around the ring, bearing an increased load, then when delivering a blow they allow the hips to be well invested. It would be strange if such resources were not used large muscles. Here, regular basic squats are ideal, as well as any variety of plyometric exercises, which I have already talked about. But I’ll touch on them briefly again below.

Core muscles, abs

It should be clarified that the core muscles already begin where the legs do not yet end. Therefore, after talking about them, we came up here. I once wrote that not a single complex movement is possible without the participation of the core muscles. During a strike, it is necessary to quickly and sharply turn the body, following the impulse given by the foot, and many muscles are involved here. Imagine that this place is your weak link. Then this link will fail the entire chain, absorbing part of the energy. After all, if there is a leak in the middle of the water hose, the pressure on its second section will inevitably weaken. This is important to remember.

Shoulders

And I also wrote about their importance in the article “Shoulders in Boxing: It’s impossible to pump them up.” Here, when wondering how to increase the power of an impact, it is impossible not to remember the shoulders, since they are a key area. A weak shoulder will not send the hand along the desired trajectory and will not give the opportunity to strike firmly and sharply.

Forearms and hands

It is the fist that transfers all the energy to its target in the final phase of the blow. It should be hard, heavy and tightly compressed, and a strong hand and forearm should hold it in this state as much as possible. At the moment of collision with the target.

To understand how important this point is, just imagine being hit on the head, for example, with a soft and hard punching bag. Since both of them will have the same weight, it is the density and resistance to deformation that plays a decisive role. If, upon contact with an obstacle, the fist “plays” relative to the hand at least slightly, this is to a decent extent will absorb the impact force, and the impulse will be distributed between the target and the ligaments of the hand. By the way, this is why hands are sometimes damaged. Therefore, since we are faced with the question of how to increase the force of a blow with a fist, and not, say, with a palm, the hand and fist at the moment of collision with the target should be as monolithic as possible. How to achieve your goal?

Exercises for punching power

In one of the articles I closely linked boxing with plyometrics. In fact, he is one of its manifestations, and his training arsenal consists mainly of plyometric exercises. A boxer must run, jump, be well coordinated and have good physical fitness. This makes him versatile, which is what a fighter should be.

Boxing is not built on just one punch. Here, besides it, endurance, the ability to move, evade attacks and defend are important. Therefore, the training methodology involves A complex approach, as I said above. But since we are talking here specifically about how to increase the power of the blow, let’s look at some targeted exercises. Of course, we will rely on those key zones that take part in this, namely:

legs;
core and abs muscles;
shoulders;
forearms and hands.

I placed emphasis on them, but this does not at all detract from the importance of, for example, the back, biceps and triceps. Moreover, without a good back it is absolutely impossible good shot. Look at the boxers from behind. Therefore, in the exercises discussed, not only the listed muscle groups will be involved.

Throwing a medicine ball

In the video above you can see and hear comments regarding this exercise. It develops muscle skill explosive force and speed-strength qualities in general.

Push-ups with clapping

Everything is simple here - do push-ups and clap. The amplitude is not important - what is important is the force of repulsion from the floor, which determines your ability to explode. And here you need the skill of rapid muscle contraction.

Jumping out of a deep squat

This exercise develops not only the legs, but also the core muscles and the entire musculoskeletal system. Plus, this is a skill for explosive movement, and there is no need to talk about its role if the goal is to increase the power of the blow.

Bench press

You can do this while holding the barbell in front of you, since the first option is quite traumatic, especially for the thoracic spine. It is important to understand that this is, first of all, strength exercise, and our goal here is to develop punching power. Therefore, 6–8 repetitions per set will be quite enough.

Throwing the barbell in front of you

But here, contrary to the opinion of some athletes, multi-repetition approaches should be used, at least 30 times. The weight should be adjusted accordingly and the arm extensions should be done quickly and vigorously.

Shoulders and shoulders again

Again, emphasizing the importance, I say that the shoulders can be developed in any available way, without fear of overdoing it. Because they also play a big role in developing impact power, and you will definitely feel it.

Shot put

This exercise for punching power is difficult to overestimate. It develops explosive power, and imitation of the correct movements during the shot put allows you to improve your technical skill. It’s good if it is possible to vary the weight of the projectile in order to accustom the muscles to different work.

Pushing the wall

In a boxing gym, the exercise can also be performed using a wall pillow. You simply rest your working hand on the surface of the wall and, with sharp pushing movements (of your legs and pelvis), press it into the wall. Repetitions should be frequent, in large quantities, preferably if this element will “finish off” the previous exercise. Do not lift your fist (you can also rest your fingers, if they are strong enough) from the wall.

Working on a heavy bag or wall pad

Here, in fact, an accented strike is practiced, taking into account the available technique. Don’t forget to insert your foot, turn your body, “let go” of your hand and wrap your fist when in contact with the work surface. The latter is important, because we are talking about how to increase the power of the fist, and it should not become our weak link.

Any abdominal exercises

And I talked about the functional purpose of the press in boxing in one of the articles, giving examples of some exercises for its development. The abdominal muscles act as a kind of coiling spring when delivering a punch, and they must be adapted to this task.

Afterword

There are many more exercises for striking power that could be listed here. But I have outlined the main ones. And in combination with an understanding of priority muscle zones, it will be easy to build your own training process accordingly. The modern Internet is full of advisers who certainly know how to develop punching power, but the methods they offer often have no connection with reality.

If you approach the issue from a scientific position, you need to take into account the anthropometric characteristics of each athlete, correlating the size and level of development of certain muscle groups with each other. Here a special technique must be individually developed, including power training and individual elements of the TFP. Moreover, such targeted training should be built according to a specific algorithm, using a clear sequence and intensity of exercises, as well as a schedule for varying the nature of the loads.

But, since we speak a simpler and more understandable language here, we are pursuing much more mundane goals and asked ourselves the question of how to increase the force of the blow, in general outline, I think we have dealt with this topic quite well.

Train and you will be happy.

Force is speed times mass. From here it immediately becomes clear that the force of the blow depends on how much your hand weighs and how quickly you shoot it. But in reality there are many more nuances.

By and large, the force of a blow depends not on how much your hand weighs, but on how you apply your own weight. Having a weight of 60 kg, you can strike with a force of 1000 kg or more.
The trajectory and area of the impact surface also play an important role. From school lessons physicists we know that the smaller the area, the greater the pressure! That is, if the blow is smeared and not concentrated, then even the fact that you weigh 80 kg will not save you. You may weigh 50 kg, but if you put it in one small point, you will easily knock out your opponent! Trajectory has more to do with speed. The more precise the path to the target, the easier it is to develop hand speed during the impact.

To do swipe It is important for you to understand one thing. One hand is not enough to achieve the desired effect. Your first goal is to learn to use your whole body: legs, hips, core.

To do this, you just need a goal. At home, even a wall will do. Move your hand forward and walk towards the wall until you hit your fist, then take half a step back. From this position, strike at the target, you will not have enough arm length so use your whole body to reach. Before you even noticed, you started working with your whole body. Perform the exercise until it becomes automatic.

The next move is training on apparatus. For this we will use a punching bag or a makevara. If you have nothing, Google how to make a pear with your own hands, and you will find the answer to your question)

It is best to work on the pear for endurance. Try to constantly squeeze the bag with your whole body while you have the strength.

To work with the paw you will need a partner, take the hand of any friend and go! Your task is to choose two or three favorite blows and practice them, but not just, but trying to punch through the blow through the paw, only then will you deliver a powerful penetrating blow.

Make-up work is based on the same principle, only your partner also puts pressure on you while you are trying to strike.

You should also take the time to shadowbox. It will help increase the speed of the impact, and as was said earlier, the force of the impact is the speed multiplied by the mass. Place the weights on your hands and hit the air for three minutes. Then remove the weights and you will feel your arms flying. Try to consolidate this state by performing one more approach only without weights.

There's one more thing good exercise. But it is probably only relevant in the summer since it is performed in water. Take two squares of wood that are the size of your hand. Attach ropes to them and put them on your hands. Go into the water with them and deliver direct blows while resisting the pressure of the water. Develops pushing and penetrating force very well. But if it’s winter or you don’t have any water sources nearby, then you can use tourniquets. Attach one end to the wall and hold the other in your hands and you will get almost the same effect.

In general, if you don’t want to bother with choosing a training program, then competent people have already done everything for you. Having passed via the link you will find an already perfectly selected strike training system that has been worked on by more than one professional fighter.

We've sorted out the technique, now let's move on to physical training.

For a strong blow, it is important not to hit the muscles too hard. Therefore, it is better to work with your weight. Such a popular sport as will help you with this. Its purpose is to pump up own weight using push-up bars and parallel bars. In some cases, weighting agents are used.

Make a schedule according to which you will study. It is best for classes to take place every other day.

To pump all the muscles on the horizontal bar you will need 6 approaches. The first three with a normal grip, but changing the distance between the hands, and three more reverse grip also changing the distance between the hands.

On parallel bars, the entire emphasis is on the triceps. chest and shoulders. In push-ups, just like on the horizontal bar, you need to change the distance between your hands to use different muscles.

In addition to the workout, there are a couple more exercises that help make the blow strong. The first and one of the most effective is a sledgehammer. I think everyone has at least one person who knows a car and probably has tires that they no longer need. Fix the tires and hit them with a sledgehammer as hard as you can, trying to resist the kickback of the rubber. This exercise allows you to develop striking power well; a large number of outstanding fighters have done this.

The second exercise is throwing heavy balls. It is probably known to all boxers as it also has a positive effect on the power of the blow.

The third is an expander. Often, young active athletes do not devote enough time to working with an expander, so it is quite monotonous and boring. But this is one of the few ways to pump up your forearm, which is worth spending the right amount of time to make your arm heavier.

Also, be sure to read about and.

This is how, following some simple tips, you can make your strike more powerful and penetrating. Write your ways of developing a blow in the comments, and also subscribe to the blog to support the project. Don't forget to like and repost. Good luck to all.

Learn punching techniques to punch harder. You won't succeed with bad technique. A correct technique will not only make your strike stronger, but also more efficient, meaning you will expend less energy on its execution.

Place your feet and legs correctly. Your legs and feet are the anchors of your weight. They should not only help you maintain balance, but also allow you to transfer the energy of the blow from your hips to your upper part, all the way to your fist. Here are some simple tips:

Place your feet slightly wider than shoulder width. If in doubt, set 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 kick will be significantly weaker.
Keep your knees bent. When you punch, you can straighten your knees, giving your punch extra power.

Use your hips and core for extra power. Try hitting something while keeping your hips or torso still. You won't get a strong hit. Now try rotating your hips and torso at the same time as the punch. This blow will be at least twice as strong as the first. This technique is used by professional golf, tennis, and baseball players. They use their hips and torso to amplify the blow. And nothing stops you from doing the same.

Use your hips to push your torso back. Imagine that you are cocking a gun. Then begin to move your hips in the opposite direction, twisting your torso towards the target.

Exhale before striking. By exhaling, you can relax your muscles just before your fist hits the target. If you can't do it correctly, then exhale noisily during the impact.

As you strike, tilt your head slightly, tuck your chin, and look at your target. You will need to lower your head and tuck your chin to protect yourself during the counterattack. .Keep your opponent in sight so you can see where to hit.

Let the hand and fist be as one. In addition to knowing how to use your hips to punch, you also need to know how to use your arm and fist correctly. Here are some tips you can use to ensure you get the most effective shot possible.

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

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 punch 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, foot right leg unfolds a little.

The opponent can easily determine if at the very beginning he moves his hand back and starts hitting.
When a blow is thrown, the body weight shifts forward and the knees bend.
The movement of the body creates a great effect during the strike.
As the fist moves, the hips rotate towards the opponent.
Before the start of the strike, a breath is taken.
The tighter the fist is clenched, the more force is imparted to the blow.
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 impact force and speed, you should develop top part body - these are the shoulders, triceps and back muscles. Required exercises:

Ball technique

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

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

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 s gradual increase weights with dumbbells in 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 body 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.

For athletes involved in various martial arts, a well-placed blow is important. In this article we will look at what the force of a blow depends on and how to train correctly to achieve the desired result.

What does it depend on and what muscles are responsible for the force of a hand strike?

The impact force in simple words is the body mass multiplied by the speed of movement. In this case, the mass of all the muscles involved is important, not just the arms. Let's figure out which muscles of which parts of the body are involved during a punch:

legs(calves, quadriceps, thighs) - when striking you need a good fulcrum, push and turn, balance, translational movements, which will provide speed;
abs and back muscles- allow you to maintain balance, transmit energy and directional force lower limbs in the shoulder and hand, restraining the impact of the blow;
thoracic region- this is endurance, which affects the time it takes to keep your arms suspended during a long fight;
arms (shoulder and forearm)- their flexion and extension abilities are more important in order to be able to switch to defense in time after a blow. The hands transmit speed and force to the entire body. The forearm is responsible for correct position fingers clenched into a fist. The stronger the forearms, the more firmly the finger bones are fixed and, accordingly, the less risk of injury.

Exercises for punching strength

To develop the necessary strength, there is a set of trainings. Let's take a closer look at how and what muscles to train: examples and technique.

Kicking the ball

To perform it you will need space and heavy, better basketball. Technique:

Feet shoulder-width apart, body straight.
The ball is raised above your head in your hands.
You need to hit the projectile on the floor with maximum force and catch it after the ball springs back.
Repeat the action at least fifteen times.

Squat with jump up

You can start squats without weights, and then perform actions with additional weight in your hands, for example with dumbbells. Technique:

We stand straight, arms freely along the body, feet at step width.
Do a squat until an angle is formed between the thigh and knee joint 90°.
From this position, we jerk the body up, raising straight arms above the head.

Video: jump squats This exercise, as described below, are performed as many times as the level allows physical training. During regular training, sets and approaches are increased.

Pull-ups

When training to develop impact force, unlike conventional ones, place your palms wider than your shoulders. Best result is achieved if you increase the load by performing the action with weights.

Push-ups with clapping

This plyometric action is used in training professional athletes(gymnasts, bodybuilders, boxers) to develop speed and endurance of muscle tissue. Sequencing:

IP - prone position.
As you inhale, bend your arms, approaching the floor.
As we exhale, we push off the floor with force, clapping our palms.

Video: push-ups with clapping: technique and nuances

Power outputs from the bar

A strong jab or hook is, first of all, a sharp movement that is invisible to the enemy. Next exercise will help you develop speed and sharpness. We do it according to this scheme:

IP - “elbow bar”.
Push your body sharply and forcefully into a palm-stand.

Hannibal push-ups

The next activity, in addition to training almost all the muscles of the body, develops a sense of balance. Instructions:

Take a lying position.
Raising your body on your palms, simultaneously jump and pull your feet towards your hands.
Standing on your feet, touch your palms to your knees.

Video: Hannibal push-ups, how to learn

Reverse push-ups

Reverse push-ups are performed using a sports bench. Sequencing:

Stand with your back to the bench.
Place your palms on the edge of the bench.
Bending and straightening your elbows, perform body lifts.

Jerk

Training with kettlebells very well develops the muscles responsible for flexion and extension. Instructions for performing a jerk:

With your arm outstretched, place the weight between your feet.
You need to keep your back straight.
With one jerk, you need to raise your hand with the weight above your head.

The exercise is similar to the previous one, but there is a difference: in the snatch, the weight is thrown back over the head onto the shoulder, and then thrown up with a sharp push.

Lifting a kettlebell up from a seated position

This set, in addition to strength, develops balance. Technique:

With a projectile on the shoulder, squat with your knees completely bent.
To maintain balance, the free arm is extended in front of you.
Raise the weight, hold for a couple of seconds.
Repeat on the other limb.

Did you know? Samoan boxer David Tua is considered the record holder for the power of a blow; the power of his hook in kilograms is estimated at 1300.

Raising the kettlebell forward

This action is similar to the snatch exercise, but during the snatch the kettlebell is raised to chest level and locked in that position. At correct execution The angle between the body and the arm extended with the projectile will be 90°.

Lifting a kettlebell from a lying position

In this set, you can help yourself when performing with your free hand. Technique:

Lying on your back, raise your hand with the projectile.
Without changing the position of the hand, they begin to lift the body.
Lifting is performed by bending your legs in turn.

Video: lifting a kettlebell with one hand from a lying position

Exercises with a sledgehammer

An activity like stuffing tires allows you to increase muscular endurance all major muscles of the body. Helping to lift heavy weight, legs, buttocks, back work. All you need is a sledgehammer or hammer with a weight convenient for you, and an old car tire. You will have to practice outside, having first dug the tire halfway into the ground to secure it.

The scheme is as follows:

Standing directly in front of the tire, wrap your palms around the handle of the projectile. One palm is closer to the striking end, the second is in the middle of the handle.
When swinging your arms, turn your feet in the direction of the swing.
When hitting, take half a step forward, then back.

A similar exercise can be performed standing straight, without turning the body or changing the position of the palms: clasping the sledgehammer with both palms with a small distance between them.

Video: working with a sledgehammer - developing impact force

There are many exercises for developing an explosive strike, as well as training recommendations. Let's look at some of them:

Exercises with an expander develop the hand and finger muscles well. In this case, training should be done daily, choose a hard simulator.
Jumping rope strengthens your legs, abs, and back muscles. The higher your legs rise, the more effective the workout.
Paw work is a great activity for developing speed and agility. The same goes for shadow boxing.
In addition to the types of push-ups described above, push-ups on your fists are also effective.

Did you know? The swing is considered the most ridiculous blow in boxing - it seems that the boxer is simply waving his arms like a windmill. Although heavyweight Shanon Briggs, thanks to the swing, managed to win forty-five victories by knockout, and in the very first round of the fight.

Tips on striking techniques:

When standing, it is correct to keep your knees slightly bent, this will allow you to distribute your own weight.
The feet are always turned in the direction of movement of the hand (right fist - right leg).
If the contact with your opponent is as close as possible, turning your entire body in his direction will give greater strength and speed. There is no need to lean forward.
By drawing your fist back, making a strong swing, you thereby warn the enemy of your intention.
The fist should be clenched as much as possible during the strike.

In conclusion: only regular training and following the rules during exercise will give the desired result over time. Remember that you need to train all muscle groups, all movements during impact must be coordinated and simultaneous.