Getting better punching power

[LA3390]

Question, I read an article that if u want a stronger, more powerful punch, u should really focus more on your lats and abs then chest and triceps. The idea was that a stronger core is able to focus more power from the hips and lower body to the upper body. Is this correct?

[Yang Wei Xin]

Sounds right to me, altho I wouldn't neglect the tricep/chest's contribution to a powerful punch, its one of those only as strong as the weakest link deals.

The power has to connect.

[asdf]

I believe the core is your abs (and psoas muscle) and your lower back, not the lats. I think that working the core is good for everything, and since your pecs and tri's are involved in pushing motions, I would argue that working them would also increase punching power to some degree. The lat's and bi's are used in pulling motions, and therefore could be argued to help retracting your punches.

But if you had to pioritize, I agree with the article that the core is "more important" for punches, but chest and tri's are important too.

[Gene Williams]

For a more powerful punch, you need to focus on the makiwara...:D :bow:

[Jeff Burger]

Alignment, strength, speed, power.


I really cant help you with alignment online...thats a more inperson thing. Makiwara is very good for this IMO.

Here are somethings to try. You can do it with other techniques but lets use the cross as a example.

One hand push ups, especially one and and one leg (opposites).

Dynamic tension - Get up to a wall and press your cross for a count of 10-15.
Close, middle and almost fully extended...immediately go puncch the heavy bag with your cross.
Dont just lean on it, feel all the muscles involved...especially through your core.

Plyometrics - clap push ups.
"Shot put" Use a dumb bell, a medicine ball or a rock. Get in your stance and throw it like a punch.

Pulley or elastic band (super compersation principle)- Do your punch with the band or pulley like 10 times and then immediately go punch.
Do your hikite with the band or pulley like 10 times and immediately go punch.

A real easy one -
Throw 3 punches, move in close and throw 3 elbows, step back and thorw 3 punches.... should be a stronger punch.
The mechanics of the elbow make you put your body into more as where alot of people tend to "arm punch"

[Rasputin]

Another vote for the Makiwara.

Cal, you're 16 years old and a smidge of a guy, but you already hit pretty hard. Just how much more force were you hoping to dish out? Wait until your next growth spurt and then see just how much harder you hit.

[LA3390]

oh, no, I know that. It's just the article just seemed so different than what I had believed before and I wanted to see what the budoseek! crowd thought about it. Just something to file away. I'm not goin to go build a makiwara or anything. I'm too tired from my job. :laugh:

[Jeff Burger]

What article?

[Kwon Pup Maze]

There are katas that use dynamic tension from a deep horse stance for developing power in your punches and strikes.

All your muscles must be tense, exhale with force real slow and throw focused punches, strikes, and blocks at the speed of a snale. Alternate from left hand to right hand. You should feel pretty sweaty after about 20 or so punches.

Your art may have these katas, some people aren't taught them till they have advanced to 2nd Dan. I know this to be true in Tang Soo Do and ShotoKan around here.

[hak3ka333]

Many years ago I was told to develope the waist- the shoulder- the
elbow for the power, among other things. Then my teacher threw me a
curve. He had set something up for me to hit. A somewhat medium bag
fill with wet sand. weighing 50lbs or so. While swinging it he instructed
me to hit it. With the bag moving I could not get a clean hit and my wrist
was starting to buckle. He then said "Jen you have the power but can your body handle the power. Lets start working on your wrist."

Ralph

[cussinklaus]

There are katas that use dynamic tension from a deep horse stance for developing power in your punches and strikes.

All your muscles must be tense, exhale with force real slow and throw focused punches, strikes, and blocks at the speed of a snale. Alternate from left hand to right hand. You should feel pretty sweaty after about 20 or so punches.

Your art may have these katas, some people aren't taught them till they have advanced to 2nd Dan. I know this to be true in Tang Soo Do and ShotoKan around here.

Not sure if you're familiar with TKD form Yul-Guk. Are the slow, tensed punches at the very start of that what you're referring to?

[Kwon Pup Maze]

The speed of Yul-Guk is too fast. Cheonwon is more like what I am talking about.
The only exception is the whole form is done in the deep horse stance and there are no fast hand movements.

[Adon4Ever]

Don't neglect your lower body/leg exercises, because those play a big part in punching power too. When they say to put your whole body into it, they mean your WHOLE body. Generating power from the hips, quads, and calves can make all the difference in the world. Just ask any "hands fighter" or boxer.

Okay, I'm gonna mention traditional Muay Thai training again, so excuse me LOL. But a lot of M.T. schools still are into the practice of performing punches and kicks underwater (usually not COMPLETELY submerged, but in deep enough to cover all the body parts that will be utilized in the training. Then they will simply perform the punches and kicks underwater. The result is that the water offers resistance to the motions, and when you perform the moves above water, they will be that much stronger, and faster!

Just something you might think about trying.


Josh

[Dlee427]

"Then baby, you got to train EVERY part of your body."
-Bruce Lee

I'm sure if you work out your triceps, shoulders, lats and abs it will increase your punching power but it also depends on what kind of strike or punch and how you're throwing it. If you want to be versatile and just want to deliver fast hard blows, you should train every part of your body. Bruce Lee was one to demonstrate that and succeeded.