How to increase the strength of the right side. How to increase punching power at home

Fist, you can find very little useful information. In particular, they usually write that you can’t put a punch on your own and you need to train with an experienced fighter or trainer who knows exactly what he is doing. We decided to correct this injustice and systematize all the knowledge necessary for a beginner to understand with a fist. Read on and absorb the knowledge!

How to increase punching power: characteristics

What are impact indicators and how to develop them? Speaking directly, without embellishment about the masters of Shao-Lin, then all fighting characteristics and exercises for striking can be divided into three indicators: speed, strength and technique. Below we list the various exercises with which you can develop each of them.

Speed

The best exercises for punching speed were developed by boxers a century ago: you take 5-10 kg dumbbells in each hand and start sparring with a shadow, swiping and

combining the same beats in your usual rhythm. Within a minute you will feel how all your muscles are aching from fatigue, but do not stop: by doing so, you are killing three birds with one stone. On the one hand, you strengthen your muscles and make them stronger, on the other hand, you increase endurance indicators, accustoming them to endure long-term loads, and, in the end, in training without weight, you will feel that you have become noticeably faster in movement.

Tip: Another very interesting exercise from wushu fighters. Do shadow boxing in the pool, underwater. The speed of your strike depends on the ability of your body to overcome air resistance, and since it is much higher, then, training in such conditions, you will become much faster.

Oddly enough, you can read about how to increase the power of a punch in a real fight in an anatomy textbook. What is strength? It's mass times acceleration. Accordingly, if you are working on speed, then you only have to work on your weight and thereby you will increase the strength of your strike. Try to gain more work with heavy weights in heavy basic exercises.

Another secret of how to increase the fist is hidden in the density of the striking surface. For these purposes (in order to increase the density), various brass knuckles are used, and also, which is a more efficient and honest way, they stuff the surface of the fist, aligning the knuckles, which turns the fist into a real hammer. For the same purpose, you can simply do push-ups from the floor from the rack on your fists.

The correct technique for performing a strike is 50% of its strength. After all, a well-placed blow originates in the heel of the leg opposite to the striking hand, and only then, accumulating the inertial force of the legs, back, torso and arm, comes out at the striking point of the fist. By the way, this is why using an open palm to strike is much more effective (one bone joint is involved in the strike) than even a well-filled fist, because in the second case, more than 30 bone joints are involved in the strike, which is not only extremely traumatic, but also extinguishes approximately 20-25 % impact force.

In order for the blow to become more powerful, you need to understand how its strength is formed:

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

Technique setting

It is the technique of striking, in the first place, that affects their strength. If you want to succeed in this, then you need to contact a coach who can explain to you what trajectory the arm or leg should follow, when it is worth tensing or relaxing the fist as much as possible, how the body should behave at the moment of impact. Let's take a look at some of the points below.

Feet

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

• The knees should be slightly bent and the weight of the body should be carried forward.
• Turn your hips towards the opponent at the same time as you strike.
• Full movement of the body upon impact, with a close ejection of the arm, is more effective.
• Never reach forward, turn your torso sharply.
• When swinging, do not take your hand back, so you can be easily exposed.
• The fist must be compressed as much as possible upon impact.
• Exhale with each beat.

All of the above requirements must be met at the same time.

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

Develop strength, speed and explosive energy

Kicking the ball

Find free space to complete this exercise. Try to find a heavy ball that boxers use in training. If not, use basketball.

Starting 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 the bounce. Repeat the exercise at least 15 times.

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

Jump Squats

Starting position: stand up straight, feet shoulder-width apart, arms at your sides. Squat down until your knees are in line with your hips. Jump as high as you can while raising your arms. Repeat jumps until you run out of strength (for best effect you can take dumbbells in your hands).

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

Pull-ups

When pulling up, your arms should be held slightly wider than your shoulders. If desired, you can hang on the weight belt. Try to pull yourself up as many times 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 triceps, back and chest muscles. The bench press "works" on the same principle. To strengthen your wrist, try push-ups on your fists.

Reverse push-ups

Find a bench, stand with your back to it, lean on your palms, crouching slightly. Start going down and up on your hands. Do three sets of twenty reps.

Kettlebell lift forward

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

dash

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

Snatch with push

Place the kettlebell between your legs. Place your hand on top of her with your hips back. Rush up sharply, placing your hand so that you throw the kettlebell over your shoulders. Now use the push to lift it above your head. Return to starting position. Do ten kettlebell lifts with one hand.

Lifting the kettlebell up from a seated position

Throw the kettlebell over your shoulder, squatting down. Put your left hand forward, this will help you keep your balance. Lift the weight up. Wait a second, then do the second lift. Change your hand. Make sure that the calves and buttocks are in tension.

Lifting a kettlebell from a lying position

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

Push of two kettlebells

Throw two weights over your shoulders. Inhale, then, with a jerk, raise both weights above your head. Lower them slowly. The press during the exercise should be tense.

Other options for developing impact strength

• Use a carpal expander regularly. Buy the hardest projectile and work alternately, with both hands. Be sure to squeeze the expander sharply, applying all the force. This exercise helps develop the interdigital muscles and forearms. As a result, the fist will become stronger and more powerful.
• Jump rope every day with your hips high. Try to reach your chest with your knees.
• No less effective exercises with a sledgehammer. Take a tool (this is best done near the garage) and start hitting unnecessary tires. During the exercise, it is precisely those muscles that are involved in striking that are activated.
• Ask a partner to help you. It is necessary to work on the "paws". Hit as if the target is a few centimeters further than the paw. Try to somehow pierce the projectile through and through. This exercise will help you not to lose speed and hit the enemy harder.
• The most effective strikes are those that you do not expect at all. You need to strike unexpectedly so that the enemy does not have time to react. The exercise "shadow boxing" will help to develop speed and sharpness. Do this exercise every day for at least ten minutes. Additionally, dumbbells of 1-2 kg can be added to the 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 elastic.
• To develop an explosive strike, you can do push-ups on your fists and palms with a lift off the floor. Three sets of ten repetitions are enough.
• To increase your speed, try jumping. Start with one hit and gradually increase. So, it should be possible to deliver 3-4 hits before the feet touch the floor.

All of these exercises help develop the power of impact, make the muscles and tendons of the hands stronger, as well as more resilient. With regular implementation, the result will be noticeable in 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 applied to protected places, there will be little sense from them. It is important to hit in vulnerable places. From an anatomical point of view, a knockout is a critical load on the cerebellum. An impulse from the central nervous system turns off the body. Direct impact on this center of the brain is carried out by a blow to:

• jaw;
• temple;
• occipital part of the head.

In addition to the head, there are other vulnerabilities, the impact on which can demoralize the 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 a powerful penetrating effect with a fist or foot leads to tachycardia, blockage of the respiratory center, and sometimes cardiac arrest;
• lower abdomen and groin- no comment.

The knockout threshold for each person is individual, but it is known that already a blow with a force of 150 kg can turn off the opponent if it is done pointwise and suddenly. And for the lower part of the jaw is enough - 15 kg! In classical boxing, they teach to hit the following vulnerable places on the human body:

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

1. By and large, the power of a blow does not depend on how much your hand weighs, but on how you put your own weight. With a weight of 60 kg, you can strike with a force of 1000 kg or more.
2. The trajectory and area of ​​the impact surface also play an important role. From school physics lessons, we know that what less area the more 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 can weigh 50 kg, but if you put them in one small point, you will knock out your opponent without any problems! Trajectory has more to do with speed. The more accurate the path to the target, the easier it is to develop the speed of the hand during the strike.

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

To do this, you only need a goal. Even a wall will do at home. Extend your arm 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. Now you yourself did not notice how you began to work with your whole body. Do the exercise until you reach automatism.

The next move is training on shells. For this, a punching bag or makewara is suitable for us. If you don’t have anything, type in Google how to make a pear with your own hands, and you will find the answer to your question)

On a pear, it is best to work on endurance. Try to constantly squeeze the bag with your whole body while you have strength.

You will need a partner to work with the paw, grab the hand of any of your friends and go! Your task is to choose two or three favorite blows and practice, but not just, but trying to break through the blow through the paw, only then you will deliver a powerful penetrating blow.

Makewar work is built 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 impact, and as mentioned earlier, the impact force is the speed times the mass. Put the weights on your hands and hit the air for three minutes. Then take off the weights and you will feel your hands flying. Try to fix this state by doing one more approach only without weights.

There is one more good exercise. But it is probably relevant only in summer, as it is performed in water. Take two squares of wood according to 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 resisting the pressure of the water. Very well develops pushing and penetrating power. But if it's winter now or you don't have any at all water sources nearby, you can use harnesses. Attach one end to the wall and pick up the other end for almost the same effect.

In general, if you do not want to bother with the selection of a training program, then competent people have already done everything for you. Going by reference you will find an already perfectly matched punching system that more than one professional fighter has worked on.

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

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

Make a schedule for which you will work. It is best that the classes take place in one day.

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

On uneven bars, the emphasis is on triceps. chest and shoulders. In push-ups, just like on the horizontal bar, you need to change the distance between the 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 acquaintance with the car and he probably has tires that are no longer needed. Fix the tires and hit them with a sledgehammer with all your might, trying to resist the recoil of the rubber. This exercise allows you to develop striking power well, as a large number of outstanding fighters did.

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

The third is an expander. Often, young active athletes do not devote enough time to working with an expander because it is rather monotonous and boring. But this is one of the few ways to pump up the forearm, which is worth paying attention to. right amount time for the arm to be heavier.

Also be sure to read about and.

This is how you can make your punch more powerful and penetrating by following non-tricky tips. Write your ways to develop a hit in the comments, and also subscribe to the blog in order to support the project. Don't forget to like and repost. Good luck to all.

Here is a punching guide for boxers, fighters and anyone who wants to land the right punch! Learn the knockout punch right now!

Before you start talking about a strong blow, you need to master theoretical basis generation of energy by the human body. Then we will learn how to put the body in the right position so that all your strength and all your weight is effectively “flowing” into your punch. Then you will learn correct technique striking, which will make the blows stronger. And finally, I will give you some tips on how to increase the damage of the blows you land on your opponent.

Basic theoretical foundations for delivering a strong blow:

1. Speed ​​is not strength. Strength is acceleration. That is, strength is not only speed. You need to have a weight that you will overclock. A quick punch won't be strong unless you put some of your body weight into it.

2. Move your body. Remember Bruce Lee's famous "inch punch" theory: moving your entire body weight one inch (2.54 cm) will have a greater effect than moving one hand one foot (30 cm). To obtain maximum strength, the movement of the whole body during the impact is necessary. The difficulty is that you don't need to focus on shifting your body weight to long distance, it is important to move the body at the same time (explosive mode).

3. Use your feet. The largest muscles in the body will provide the most energy. Those who strike using only the weight of their arms will never achieve serious punching power.

4. Stay within your striking range. Even the strongest blow will be wasted if your arms are extended too much (you don't reach). Your punch will be stronger if the fist reaches the target a little before your arm is fully extended. Don't stretch!

5. Hit from different angles. Such blows will be stronger; arise more possibilities to strike and the damage from them will be great.

Energy flow

• Feet are slightly wider than shoulder width apart.
• The heel of the hind foot (right for a right-handed boxer) is always slightly raised.
• On impact, your feet will rotate (or twist) in the direction of impact.
• When you throw a series of punches, your feet will rotate (or twist) in one direction or another, depending on which hand you hit with.
• When striking with the right hand, the heel of the right foot rises while the left foot is completely on the floor. When hitting with the left hand, the opposite is true.
• When you deliver your strongest blow, both feet should be firmly pressed to the floor. (We will break this rule later, when we learn how to throw punches with rotation / twisting).

• The legs are slightly bent at the knees.
• When striking, sit down a little (body weight goes down), bending your knees.

• Rotate your hips towards your opponent as if you were throwing a hip strike.

BODY CASE

• Your torso should rotate with maximum amplitude and your punch will “fly out” due to this rotation.
• A body rotation with a large amplitude and a small "reach" of the striking arm gives a stronger blow than a small rotation of the body with a full extension of the arm.
• Do not lean forward, do not try to "get" the opponent - instead rotate the body!

• Your shoulders should be relaxed so that you increase speed and strength and conserve energy.
• During the strike, raise your shoulders higher - this will increase the force of the blow due to the work of the shoulder muscles.

FOREARMS

• At the beginning of the strike, the forearms are relaxed.
• When you throw your punch, your arms fly in the direction of the opponent and straighten out until they touch the opponent's body.
• Do not strike too long (do not try to reach the enemy), otherwise you will run into an oncoming blow.
• Do not pull your fist towards you before striking. This is called "telegraphy", which allows an experienced fighter to see the blow even before it is thrown and deflect it.

HANDS

• When you are not striking, your hands are relaxed. You can form a fist, but you don't need to clench it.
• When you strike, your fist turns into a brick that you deliver to your opponent.
• Your glove starts from your face and ends there.
• For straight punches, you bring your fist to a horizontal plane before making contact. When applying side blows to the body or to the head, the fist can stand vertically (“cup”).

• Hard exhalation on each beat.
• Eyes in 100% readiness. When striking, you need to look straight at the target.
• Lower your chin slightly to hide it behind the shoulder of the striking hand.

Everything I have just described is called energy flow. You need to feel the energy flow through your entire body from your feet to your fists. If one part of your body is lazy or you don't feel it participating in the punch, you need to practice more so that this part also becomes actively involved in the process of punching.

Aiming

• Learn the range of all your punches while standing still and then with a quick substep forward. Try to keep all your punches INSIDE this range.
• Strikes from too long and from too short a distance will not have maximum power.

Jab (straight left)

• A quick step forward will make this punch much stronger.
• Extend your punching arm and raise your shoulder so you can really "stab" your jab into your opponent.
• Don't lean forward when throwing the jab. Save that for your next punch, the right cross.

Straight right or right cross

• Rotate your body, rotate your body, and rotate your body.
• The PERFECT target for this strike is not directly in front of you. I'll show you where she is. Do this: draw your left hand like you're throwing a jab. Extend your arm fully and leave it in this position. Now imagine that your opponent has slipped to the left of your jab and his face is now about 30 centimeters from your outstretched left arm. This space at 30 centimeters is the place where your right hand will be the most powerful. Don't believe? Try to test on the bag. Stand not in the center of the bag, but slightly to the right and apply the right straight line, rotating the body counterclockwise as much as possible. Do you feel the impact? Excellent!

Left hook (left side)

• When delivering left side punches to the body of the opponent, lower the elbow. If you hit the side to the head, raise your elbow.
• Learn to stop your side kick. It does not need to fly through the enemy. Practice stopping this punch while your fist is directly in front of you. This will give that “pop” from the blow (like from a whip) and will not allow you to “twist” your body.
• Well, forget to turn both feet so that they look to the side at the time of this strike.
• When throwing a left side kick, lower your right heel to the floor and lift your left to give all the energy of your left leg to your kick.

Right hook

• When throwing a right side kick, shift your body weight from your back foot to your front foot and move your head quickly, engaging its weight in the punch without taking your eyes off the point where you are hitting.
• When throwing a right hook, make sure that your head does not move to the side, but forward - directly at the opponent. (This is not easy to do, but it will give your punch more power, although sometimes you will have to move your head forward a lot in defense).

Uppercut

• Forget everything you saw in the Street Fighter movie.
• A real uppercut is short and fast. The punch doesn't go all the way up, it actually hits forward.
• Imagine throwing a long right cross. Now make a new cross, but only now turn your fist so that your palm “looks” up. Now throw your right hand straight at the opponent's head.
• The uppercut does not have to be thrown strictly from the bottom up, it is better to throw your hand from your waist diagonally upwards. This strike is not vertical, it has a horizontal movement.

Striking

It is very important to learn how to hit hard. You can't strike hard just when you want to. We must learn to seize the moment for such a blow. Your distance must be correct, and not only for the first strike, but also for the next one.

When is the best time to hit hard?

• When the opponent hits himself. A counter strike always deals more damage.
• When the opponent is not expecting a hit. This can be achieved by breaking through his defenses or striking in a ragged rhythm. Fast boxers do this with a very fast straight punch with a right or left hook.
• At an angle. Angled strikes can deal more damage, stun an opponent faster, or at least prevent them from preparing another hard punch.

Most Common Mistakes

• Lifting the foot off the floor. Raising the foot while striking takes almost all of the weight of the body out of the punch.
• Attempt to reach (pull). Such a blow will not be strong. Moreover, you become an excellent target for a counter strike. If you hit in such a way that you have to stretch too far to reach your opponent, you limit yourself to just that one hit, while striking with balance and balance allows you to hit in a row.
• Forget the jab. If you don't throw the jab, you will never be able to set up a really hard punch. Use the jab! A short hard jab will stun (or distract) your opponent and help you set up your signature hard jab.
• Too fast streaks. What happens when you get excited in a fight and start throwing a lot of fast punches with just the weight of your arms, i.e. don't put the weight of the rest of your body into the punches at all? Of course, you have a lot of energy and your punches all seem strong enough to you, however, over time, your arms will get tired and the power in your punches will disappear altogether.
• Telegraphy. In no case, before hitting, do not take your fist towards you (as if swinging). A lot of boxers do this in the ring and their punches become predictable. Try standing at the bag without moving to throw a blow at someone else's unexpected team. You should not jump back and forth, in a rhythm predictable for the opponent.
• Stay away from weight lifting. Trying to deliver a powerful punch with the bench press is like trying to break the speed record in sprinting by working with the barbell to develop leg muscles. Many conflicting articles have been written on the usefulness or otherwise of training with weights for setting up a hard punch, however, the science is simple: when working with weight, your body becomes stronger when you move slowly (hitting is a fast move). What's more, training with weights will noticeably increase your strength in a very limited number of movement types. The body will develop unnaturally sized muscles that will have little endurance. If it were possible to build really strong and fast muscles for boxing, a great middleweight boxer could easily become a great heavyweight boxer, right?

Workouts for setting up a hard punch

• Hit slowly. This is one of my favorite tips. I force my charges to hit as hard as possible, but slowly - at half the speed. Almost everyone I have coached has been surprised by the fact that when they hit slowly, the power of their punches is greater than the power of their fast punches. The reason is that in no person can the body of the body move faster than the arms. Usually, the hand completes the strike before the body begins to rotate. Throwing slow punches allows you to engage your whole body in the punch and really helps make the punch really hard. Exercise: Stand in a front stance at the bag or in front of a paw partner. Place your feet slightly wider than shoulder width and alternate right and left crosses. It is important that the boxer pauses for two seconds before each punch, as if posing in front of a photographer. Try it! There are many exercises to develop speed, however, at this stage, our goal is to hit slowly!
• Swimming - great way develop strength throughout the body. There are not so many exercises for the development of strength and endurance, equal in effectiveness to swimming!
• Isometric exercises. Stand against a wall, lean slightly and plant your fist against the wall and push your fist as if your punch is stuck. Apply maximum effort for 10 seconds; then change hands. 15 reps and 3 sets per arm. This exercise trains the body's ability to conserve energy. You kind of force your body to become a rubber band - as soon as the obstacle in the path of the fist disappears - BAM!

To learn how to hit harder, you have to be willing to forget everything you know and try something new. Like everything else, there is always room for improvement in boxing. Boxers who think they know everything will never learn to punch harder. Keep an open mind and pay attention to techniques and strategies that you yourself have never used, and then you will achieve results. Respect other people's striking technique and explore the possibility of incorporating it into your own.

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

Who and why seeks a strong blow

Well, everything is clear with athletes. If the swimmer wants to swim fast, then the contact 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 these many have never been engaged in contact species sports. Even if they say they did.

This certainly caused a smile in someone, but it should be said that such aspirations for strength and physical capabilities seem to be due to primitive instincts. Since ancient times, a man has been a hunter, a breadwinner, he must be strong, be able to protect. And, of course, the 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 in recent times. I would not like to analyze the details in this article, this topic is more complicated than it might seem at first glance. But the priorities of young people have changed considerably, and this has not happened in favor of sports. Unhealthy greed, drugs are a scourge modern society and possibly the future. In light of this, at least some desire to develop, including sports, is encouraging, so it is gratifying even when an ordinary boy is interested, how to increase punch without even boxing. Unless, of course, he has malicious intent.

But I got carried away with 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 the power of a beginner's strike. It is nonsense. For a person who has no idea about elementary technology, the force of impact should not be an end in itself. And I really don't want to explain here that gotta hit hard, in touch, without using a push, without falling over, etc. Without understanding these common truths, there would be nothing to talk about. Unless, of course, you are a healthy developed bull weighing 150 kg, hitting an immovable target.

No matter how strong an athlete is, he will not overtake 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, in order to learn how to hit hard, you need to learn how to hit correctly. And to master one correct blow, tens, or even hundreds of thousands of blows, developments may be required. I only mean that the question of how to develop the force of impact, asked from an ignorant person, will remain unanswered. Yes, and a counter question: why does this ignorant one need the force of impact?

How to develop punching power

We decided that it was important to understand the technology. We discussed the need for experience. It seems that for a right-hander it will be easiest to consider a direct blow with the right hand. In order not to delve into technical subtleties here, I will refer to, which describes in detail everything related to the application of direct strikes.

Here we will only discuss key points. Arguing about how to increase the power of impact, and not just learn how to hit, we logically come to the need to strengthen some of the functional areas of our body. Let's briefly consider each of them.

Legs

The initial impulse for any strike is set by the legs. And if calf muscles are more important for moving around the ring, carrying an increased load, then when striking, they allow the hips to be well invested. It would be strange if the resource of such large muscles was not used. Here, the usual basic squats are the best fit, as well as any kind of plyometric exercises, which I have already talked about. But I will touch on them briefly again a little lower.

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 went up here. I once wrote that not a single complex movement is possible without the participation of the core muscles. During the 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 in this place is your weak link. Then this link will fail the entire chain, absorbing some of the energy. After all, if there is a leak in the middle of the hose with water, the pressure on its second segment will inevitably weaken. This is important to remember.

Shoulders

And I also wrote about their significance in the article “ Shoulders in boxing: it’s impossible to pump over”. Here, wondering how to increase the force of 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, will not give the opportunity to hit hard and bitingly.

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 impact with the target.

To understand how important this moment is, it is enough to simply imagine that you were hit on the head, for example, with a soft and hard punching bag. With the fact that 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" at least slightly relative to the hand, this is to a decent extent dampen the impact, and the impulse will be distributed between the target and the arm ligaments. By the way, this is why hands are sometimes damaged. Therefore, since we have 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 reach the goal?

Striking exercises

In one of the articles, I closely associated 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 a good physical condition. This makes him versatile, and that's what a fighter should be.

Boxing is not built on just one punch. Here, besides him, endurance, the ability to move, evade attacks and defend themselves are important. Therefore, the training method involves A complex approach , which is what I said above. But since we are talking here about how to increase the force of impact, we will consider some targeted exercises. Of course, we will rely on those key areas that take part in this, namely:

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

I have placed emphasis on them, but this does not detract from the importance, for example, of the back, biceps and triceps. Moreover, without a good back, a good hit is absolutely impossible. Look at the boxers from behind. Therefore, in the considered exercises, 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 strength and speed-strength qualities in general.

Push-ups with claps

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

Deep squat jumps

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 you should not talk about its role if the goal is to increase the power of the blow.

Bench press from behind the head

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

Throwing the bar in front of you

And here, contrary to the opinion of some athletes, multi-repetitive approaches should be used, at least 30 times. Weight should be selected accordingly, arm extensions should be done quickly and vigorously.

Shoulders and more shoulders

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

Shot put

This exercise for the power of impact 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 is good if it is possible to vary the weight of the projectile in order to accustom the muscles to different work.

wall pushing

In the boxing gym, the exercise can also be performed using a wall cushion. You just balk working hand into the surface of the wall and with sharp jerky movements (legs and pelvis) press it into the wall. Repetitions should be frequent in large numbers, preferably if this element will “finish off” the previous exercise. The fist (you can also rest with your fingers, if they are strong enough) should not be torn off the wall.

Working on a heavy bag or wall cushion

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

Any ab exercise

And I spoke about the functional purpose of the press in boxing in one of the articles, citing some exercises for its development as examples. The abdominal muscles play the role of a kind of twisting spring when striking, and they must be adapted for this task.

Afterword

Here it would be possible to list a lot more exercises for the power of impact. But I have outlined the main ones. And in combination with an understanding of the priority muscle zones, it will be easy to build your training process accordingly. The modern Internet is full of advisers who, of course, know how to develop punching power, but the methods they offer often have no connection with reality.

If we approach the issue from a scientific point of view, it is necessary to take into account the anthropometric features of each athlete, correlating with each other the size and level of development of certain muscle groups. Here, it must be individually developed special technique, which includes power training and individual elements of the SFP. Moreover, such directed training should be built according to a certain algorithm, using a clear sequence and intensity of exercises, as well as a schedule for varying the nature of the loads.

But, since we are speaking in a simpler and more understandable language here, we are pursuing much more mundane goals and wondered how to increase the force of impact, in in general terms, I think we have dealt with this topic quite well.

Practice and you will be happy.