If you’re punching with your right hand, your right foot should be slightly set back with the heel lifted. If you’re punching with your left hand, your left foot should be slightly set back with the heel lifted. As you punch, your feet will pivot in the direction of the punch. They should not leave the ground when you’re throwing a power punch. [1] X Research source If you lift your feet, you’re taking some of your body weight out of the equation, and your punch won’t be as strong.
As you practice punching, pay attention to your hips. Spin them quickly and forcefully toward your target as though you were going to hit your target with your hips instead of your fist. This will help you generate the power you need for a strong, fast punch. As you rotate, you shouldn’t need to lean forward or reach. If you have to reach to far to hit your target, you’ll lose power.
When you make a fist, tuck in your four fingers. Make sure your thump wraps around the fingers, so it won’t be caught up in your punch. Wrapping your hands before you get started will help you avoid injury and make your punch more powerful. Don’t cock your fist before you punch, since this lets your opponent in on your plan before you get the chance to hit. This is called telegraphing, and it results in lost matches.
After you deliver your punch, spring back into position for the next one. Remember to keep your chin tucked in so that you’re prepared for a counter punch if it comes.
When you have to lean forward to complete a punch, a significant portion of your punch’s power is lost. Practice using a punching bag until you’re clear on how far you should stand from your target when you’re punching. The distance will depend on the length of your arm and your range of motion.
Using your leg muscles will enable you to generate power and speed when you punch. The leg muscles are the largest and strongest in your body, and they should be behind every punch. Remember not to lift your feet from the ground when you punch, since it throws you off balance and takes away some of your power. Stay quick on your feet, but keep them close to the ground.
Right or left cross: This is one of the most powerful punches. If you’re punching with your right hand, your left foot should be dropped back; the opposite is true if you’re punching with your left hand. Rotate your body sharply as you punch. [3] X Research source Jab, or front punch: For this one, start with your punching foot forward. If you’re punching with your right hand, your right foot should be forward, and the opposite is true if you’re punching with your left hand. Shift your weight slightly forward and rotate your arm inward slightly as you punch. Be sure you don’t have to overreach. [4] X Research source Left or right hook: If you’re throwing a left hook, your entire body should rotate to the right as you punch. Your right heel drops as your left heel lifts when you whip out your arm. Take the opposite approach if you’re throwing a right hook. [5] X Research source Uppercut: As you punch, turn your fist so that the palm is facing up, and punch from the waist upward in a diagonal motion. The punch is more powerful if you throw it on the diagonal.
When your opponent is in the act of punching, since he’ll be more focused on that than on what you’re doing. When he’s caught off guard. You can create this situation by punching in an irregular rhythm or using unexpected angles. When he’s stunned by a previous punch. Try starting with a quick jab to set yourself up for a powerful right cross.
Try punching at half speed when you’re training. Force yourself to slow down and focus on using your leg muscles and torso to maximize your power. Remember where that power came from when you speed things up. While you’d never punch at half speed during a match, you can focus on using your legs and torso to generate as much power as possible.
The biggest part of the speed bag, the belly, should be hung at the same height as your nose. Hanging it too high will cause you to use improper form when you’re training. [6] X Research source Focus on keeping the bag constantly in motion and always under your control. Start slow, alternating punching with your right and left arm. As you gain control, speed up your punching.
Try deadlifts to build overall body strength in your legs, torso and arms. Squats, push ups, and pull ups are good exercises for building strength that translates well to better punches. [7] X Research source
Make a fist and push it into a wall as hard as you can. Use your entire body to push your fist for 10 seconds, then repeat with the other hand. [8] X Research source Try doing 15 reps and 3 sets per arm per training session. Doing this exercise every other day will strengthen your muscles.
