There are many contributing factors when it comes to being able to punch ‘harder’. In this section we will be going through the necessary steps you will need to take in order to improve your punching force.
Step 1 – Improving Mobility
With the high volume of technical training boxers complete per week, the repetition of similar movement patterns causes the targeted muscles to become tight and sometimes over-active. This tightness in the shoulders and hips will consequently result in a less forceful punch.
So, movement and mobility training will not only improve the way you move about in the ring, it will also help reduce the risk of injuries and any potential muscular imbalances you may have and not even know about! And to top it off, it can also improve your punching force!
In addition to improving shoulder and hip mobility, rotational mobility is also an area of high importance. The rotation of the trunk is utilised when transferring the force generated from the lower body into the upper body to deliver the punch. It is found that in professional boxers, ~37% of the force of a punch is contributed from the rotation of the trunk (Filimonov, Koptsev, Husyanov & Nazarov, 1985), highlighting the importance of improving rotational mobility.
Step 2 – Improving Strength
At the foundations of all forceful actions is a good level of strength. So, if we want to deliver a forceful punch, we must build our maximum strength levels. However, due to the nature of boxing, different punches thrown utilise different planes of motion in the body, meaning that we need to improve strength by hitting different angles when performing certain exercises.
Power = FORCE x Distance = FORCE x Velocity
Time
Splitting the strength training into upper and lower-body components may allow for an easier method of training. With regards to lower-body training, importance should be placed on strengthening of the quadriceps, hamstrings and glutes to develop impulse. Exercises that also focus on strengthening the extension of the hip and knee will transfer into a more forceful punch. ~38% of the force of a punch in professional boxers comes from the push off the extension of the rear leg (Filimonov, Koptsev, Husyanov & Nazarov, 1985). Upper body strength training will help you develop strength of the back, chest, shoulders and arms with similar movements required when punching e.g. flexion and extension of the arms.
Step 3 – Movement Pattern Replication (Punch Specific)
Developing strength of the upper and lower body through compound exercises is ideal for building the foundations of delivering a forceful punch, however, it will only get you so far. You will need to be able to transfer those new levels of strength into a punching action. This can be done through various loaded exercises using weights or resistance bands focusing more specifically on the horizontal pushing movement.
References:
Filimonov, V., Koptsev, K., Husyanov, Z., & Nazarov, S. (1985). Boxing: Means of increasing strength of the punch. National Strength & Conditioning Association Journal, 7(6), 65.
SiB 