How To Improve Your Martial Arts Punching Power
This section looks at how to improve a martial artist’s punching and striking power. A powerful punch does not depend on just a strong arm. Rather, it involves the arms, upper body, core and legs of the martial artist working together as a coordinated unit. Therefore, to maximize your punching power, you must work on combining the elements listed below. You might also be interested in the Kicking Power section.
Use Proper Punching & Striking Techniques
Work with a skilled instructor in order to learn how to hit a target with the proper technique every time. You need to learn how to correctly throw a specific punch or strike (i.e. correct fist position, correct stance, etc.).
Practice with a punching bag in order to sharpen your skills and work on a technique’s accuracy and power.
Utilize various heavy bag drills and speed bag drills in order to sharpen your technique and boost your boost & power.
Arm, Shoulder & Back Strength
You need to utilize upper body strength training in order to improve your arm, shoulder and back strength. Your training routine should include exercises such as bicep curls, push-ups, bench presses, etc.
You often see medicine ball workouts used in order to build punching power in boxing and mixed martial arts. The weight of the medicine ball combined with the natural motion of throws and twists helps strengthen the upper body and core muscles used in a punch. Classic medicine ball drills used to increase punching power include medicine ball chest passes, medicine ball side throws, medicine ball one hand throws and medicine ball supine chest throws.
A martial artist will generate additional power by pivoting his/her body towards the target. This will add weight and momentum to the punch/strike.
To increase your rotational power, you must improve your core strength. Your training routine should include ab and oblique exercises such as crunches, planks, seated russian twists, bicycle crunches, etc.
Medicine ball workouts are also used in order to improve the body’s rotational power. Medicine ball drills focused on rotational strength include medicine ball side throws. medicine ball twists with partner, medicine ball seated trunk twists, etc.
Striking techniques that include a spin (i.e. spinning back fist) can be very powerful.
Move Aggressively Towards The Target
Drive explosively towards your opponent. Lower body strength training and plyometrics training will improve this element of punching power.
The speed behind your move will add weight and momentum to the punch.
Punching power is magnified by hitting a critical spot (i.e. vital points) versus a glancing blow
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