It seems like most people would like to know if there is a secret on how to punch harder. As someone who trains MMA, I have always wanted to put more power behind my punches. Just like the average person, I figured if I got bigger and stronger I would automatically gain strength in my punches. Now, that was not 100% wrong but there is a lot more to it then just getting bigger and stronger. In fact, you don’t necessarily have to get bigger to punch harder. There are actually workouts that target a certain muscle which will help you do so.
How to punch harder tip #1:
Lifting weights does have some part in adding power to your punch. Getting stronger is obviously going to help. That is, with the exception that you are not sacrificing speed and technique along with that well needed snap. You have probably heard the expression “speed is power “and automatically assume that the faster you punch the harder it will hit. That assumption could be true if you kept the technique and the snap which is not usually the case. So, one thing to focus on is gaining strength. All fighters should strength train and gain power while practicing proper technique and not sacrificing speed. This alone will help you punch harder but is not what is going to give you that knockout power we all want.
How to punch harder tip #2
Bulking up is another step you can take when it comes to packing more power behind those punches. Problem with that is, most fighters have a certain weight class they have to perform at. Gaining mass could bump you up to a bigger weight class and most fighters would prefer to just be more powerful in there usual weight class. This is very understandable, and not completely necessary. One thing that could be considered is burning fat off and replacing that weight with muscle. Making you stronger, bigger, and still at the same weight you are comfortable with.
How to punch harder tip #3
Most importantly, where does the power of your punch come from? Oddly enough, the answer is simple. The power in your punches comes from the lower body, specifically the gluteus maximus. Yes, you can punch harder if you strengthen the muscles in your butt. That as well as your legs, the stronger your legs then the stronger you can make the gluteus maximus. So… in a nutshell, work those leg muscles and focus on those exercises that target the butt. Look at Quinton “Rampage” Jackson, he is one of the hardest punchers in the UFC and he himself will tell you, its all in the glutes.
Here is a list of some exercises that will help you punch harder by targetting the glutes.
-Squats
-Leg lifts
-Lunges
-Kickbacks
-Leg extensions
-Squats
-Leg lifts
-Lunges
-Kickbacks
-Leg extensions
These are just a few workouts to help you punch harder. So lets recap, first of all, you want to get stronger by weight training and remember not to sacrifice technique or speed. Second, bulk up by replacing that unwanted and unneeded fat and replacing it with lean muscle mass. Last, most importantly, you must work those legs and make those glutes nice and strong. Where does the power behind the punch come from? That’s rights! The gluteus maximus. Remember, the leg muscles are the ones you will use to increase the muscles in the glutes.
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3 comments:
Hey, thanks for stopping by the blog.
I think there are a lot of factors that goes into the KO power in a punch. I definitely think your core also factors into because it helps control all movement and provides the extra torque needed for the explosive snap.
GSP for instance doesn't particularly appear to have the KO power, but his speed definitely makes up for it. As Jon Fitch said, speed kills. When you simply don't see that punch coming and connect, the impact can be damaging.
Accuracy is also another huge factor. Fighters like Ali or Sugar Ray Leonard were not known for their power but they were incredibly accurate and hit their opponent with frightening speed, they ended up getting knocked off their feet. Do you recall what Rashad said about Lyoto Machida's punches. As he was being taken apart he was thinking to himself, "Wow, his punches doesn't even hurt!"
VEe!
ScritchandScratch.com/blog
You make a very valid point. I agree that accuracy is a much bigger factor than power but i realize a lot of people want to know the secret behind punching harder in general. Thanks for the comment. If you need to contact me feel free, musclemonsters@gmail.com
I dont want to disopoint you guys but most of mma's figther are juice up .... I know thats sad . I love thats sport thoo but im only saying that they should do more testing regarding steroids cause to me thats cheating ! thx
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