The power of the blow is an important aspect that determines the amount of damage that the blow can produce. You need the power of your punch to defend yourself, win a boxing competition, or simply satisfy yourself with being able to hit hard. While many great hitters are born gifted, you can also hit hard if you can perfect your technique, use your body, increase your strength, and keep your focus.
Step
Method 1 of 3: Perfecting the Strike Technique
Step 1. Make a fist properly
Perhaps the most important ingredient in producing a strong punch is good boxing. If you clench your fists incorrectly, you could hurt yourself or land a weak blow.
- Fold the index finger behind the thumb.
- Don't put your index finger too far in.
- Straighten the wrist bone with your fist.
- Straighten the back of your hand with your forearm.
- Never put the thumb inside the other finger.
Step 2. Position yourself for a powerful hit
Correct stance is very important in landing a hit. Improper stances will weaken the hit and are vulnerable to counter attacks.
- Both feet should be firmly planted on the floor and shoulder-width apart.
- Both knees should be slightly bent.
- Both hands and upper body should be relaxed.
Step 3. Breathe properly
Proper breathing will help focus your body and mind on the shot. Therefore, remember and practice your breathing.
- Breathe in through the nose and exhale through the mouth.
- Try to practice regular breathing patterns by counting each inhalation and exhalation. Depending on your fitness level, determine the appropriate count and apply it consistently. Beginners can try to breathe on a count of 5 seconds. Reduce the count as the practice progresses.
- Inhale before launching the punch. Inhalations should be slow and measured, and be part of your regular breathing pattern.
- Try to hide your breath so you don't see your opponent. Make sure your breathing is always regular.
- Exhale when hitting. Exhalations should be slow and measured and be part of your regular breathing pattern.
Step 4. Aim well
To be able to throw a really powerful shot and make the impact you want, you need to be able to aim well. However, because there are so many different types of strokes, you will need to adapt your shot to the strokes you make.
- When hitting, make sure your fists are closed until the last second. That way, you can get maximum power out.
- Always hit through the target, as if you were aiming for something behind the target.
- The stroke should always be done with the wrist well straight, and only the index and middle fingers hitting the target.
- The common strokes are the jab, right cross, and a very strong left hook.
Step 5. Throw a punch
The way in which the stroke is executed is very important to ensure that the force expended is sufficient to defeat the opponent. Throwing a punch is a systematic process that needs to be well planned and executed. There are a few things to keep in mind to be able to deliver a powerful punch:
- When you hit, turn your pelvis slightly toward the target.
- Make sure you rotate your torso when hitting.
- The stroke should come from the shoulder which is always relaxed and slightly raised.
- Both hands must be clenched as fast as possible into a solid fist just before hitting the opponent.
Step 6. Move your body, not just your arms and fists
To hit hard, you have to move your body along with your arms. You can fully transfer your body's force and weight to boxing by making use of your body and arm movements.
- If your arms take a step forward to hit, your body must take a step forward as well.
- Try not to just move your arms forward. If done, the power of the blow will be greatly reduced.
- Be careful not to get too close to your opponent when advancing to hit. Timing is very important so you have to pay attention to golden opportunities to get close to your opponent.
Step 7. Take advantage of both legs
Make sure you both your feet are not still. The largest muscles in your body are in your legs, so you have a lot of power. If you don't use leg strength, your punches will also weaken.
- Depending on the type of punch used, use both your legs and your lower body to move forward and add more power to your punch.
- Both feet will help you position yourself and build momentum as you hit. This is the main way to transfer body weight to boxing and strengthen the punch.
- Try not to run towards your opponent. You will lose coordination and/or open yourself up to counterattacks.
Step 8. Try not to hit too far
In order to deliver a powerful punch, you must not extend your fist too far. The strongest strokes are always made within arm's reach. The power of the blow will decrease if the arm hits too far.
- Try hitting when your opponent is within arm's full range.
- Step back or forward until you're sure your arm won't stick out too far to hit.
- If your arms are extended too far, you won't be able to take advantage of your body weight and so the stroke becomes weaker.
- Your hitting range depends on your body type and arm length. The rule of thumb is to never fully extend your arms forward. Instead, the arms should be slightly bent.
Method 2 of 3: Increasing Strength
Step 1. Do the drill drill
One of the best ways to build hitting power is to practice hitting as much as possible. In drill practice, you practice hitting slowly and freely. Practicing your stroke will help you hone your technique and build strength.
- Stand with your feet shoulder-width apart.
- Make a fist with your thumb over your index finger.
- No matter what type of shot you make, practice using a sandbag or similar tool.
- Do drill hitting drills for half an hour every day.
- Make sure to hit lightly. Remember, you're building strength and hitting execution, not speed.
- Practice different types of strokes.
- Visit this site to understand more drill hitting drills.
Step 2. Choose a good cardio/endurance workout
Combine cardio/endurance training with an exercise routine that can improve your overall body's abilities. If your body is classified as fit, you can throw a stronger punch than just building upper body strength. You will also be able to move more agile in the ring and not get tired quickly.
- Include swimming into your overall exercise program. Try to swim 2-3 times a week. Swimming will work your whole body better than any other independent exercise.
- Include running in your exercise program. Running will improve your cardio, endurance, and overall fitness.
- Follow a mixed cardio/resistance program. If you don't want to just practice swimming or running, try doing both, or adopt a more appropriate resistance exercise.
Step 3. Practice balanced weight training
Try to do balanced/mixed weight training using light and heavy weights. Weight training is a great way to increase punch strength. Of the various variations of weight training that you can do, try some of the following exercises:
- Light dumbbells (1-2 kg). Do three sets of curls and try to do the first set of 12 reps, the second set of 10, and the third set of 8. Adjust the sets, reps, and weight as the exercise progresses.
- Routine exercise with a measured time. A boxing round lasts 3 minutes (5 minutes for UFC) so try to train for 3-5 minutes then rest for 1 minute. Try doing 3 reps.
- While light weight training is great, consider training with heavy weights to build strength. Try doing heavy weight exercises such as hack squats, dumbbell snatches, deadlifts, box jumps, quarter squats, and squat jumps. For starters, start with 3 sets of exercise.
Step 4. Practice with a medicine ball
Although weight training can increase the power of the stroke, speed and hand coordination should not be neglected. Try practicing with a medicine ball. This exercise will improve your speed, dexterity, and coordination. Try doing some of the following exercises:
- Hold a medicine ball at shoulder height and stand in front of a wall.
- Then, lower your knees to a squat and throw the ball hard into the air.
- Catch the ball with both hands and throw it hard against the wall.
- Grab the ball as quickly as possible, lift it above your head and hit it to the floor. Practice 5 sets per 30 reps, then pick up a heavier ball. This exercise is great because it strengthens all the core muscles of the body.
Step 5. Do a jump rope
While it may seem like play, jumping rope is a very good exercise. Jumping rope for 15 minutes three times a week will improve cardio, agility and reflexes, as well as muscle coordination and control.
Method 3 of 3: Practicing Self-Control
Step 1. Keep focused
Maintaining focus is essential to being able to hit hard. Mental concentration and self-control allow you to execute your technique well and take advantage of all the assets you have trained and learned.
- Never get carried away by emotions. Keep your head cool and calm. If you ignore practice and indulge your emotions, your shots will be weak and inaccurate.
- Do not turn away from the goal. Whatever your goal is to hit, whether it's to win a game or win a tournament, always keep that goal in mind.
- Always remember your stance and your breathing pattern. If both of them are messed up, your punches will become sloppy and weak.
Step 2. Avoid “telegraphing”
Telegraphing is when you slightly retract your hand before making a shot. This move “tells” your opponent that you are going to hit.
- Telegraphing makes it easy for your opponent to dodge your punches.
- Telegraphing allows your opponent to counter your punches more effectively.
- To prevent telegraphing, record yourself in practice. That way, you can review the footage and see if you're telegraphing or some other omen that leaks your actions or strategy.
Step 3. Understand that speed is not power
Some people misinterpret punch speed as power. To hit hard, you have to be able to tell the difference between speed and power.
- Fast punches do not have great power, unless supported by great power and force.
- Doing quick successive punches can reduce your ability to hit powerful punches.
- Quick punches are vulnerable to reprisals by your opponent, preventing you from throwing powerful punches when needed.
Tips
- Try not to overdo it. Give your muscles rest time to repair themselves an average of 3 times a week.
- Don't always clench your fists tightly when hitting. Relax your fists, and tighten and twist your fists just before hitting your opponent. Start with slow hitting exercises to get used to your boxing movements. Keep practicing until your muscles remember it.
- Fold your chin slightly when hitting. This way, your shoulders can slightly protect your chin, making it harder for your opponent to counterattack.
Warning
- People will be in pain when hit. A blow to the head can be life-threatening. Violence should be a last resort in self-defense.
- Consult with your doctor before embarking on an exercise program, diet, or physical activity.
