Why should the form be any different for combat sports? Before you throw a punch, you should keep your chin down and make sure your hands are always up to protect your face. As for your stance, keep your knees bent at a slight angle. This allows for greater balance and helps transfer energy. It allows aids in the contracting of your muscles. Now for the most important part: Although there are variations when it comes to throwing a punch, one thing remains the same: Having your thumb inside when you strike can cause you to break it.
Also, pay attention to how tightly you squeeze your knuckles. A steady, easy squeeze is preferable. In addition, squeezing too much can cause your knuckles to spread, something that may expose the bones in your hand to damage. Once you understand how to form a fist, you can focus on which part makes contact when you strike. People can mistakenly hit with the flats of their fingers or hit with another part of their hand that causes pain. If you feel any discomfort after you punch, try using another part of your hand such as the first two knuckles.
Focus on your wrist as well by having it aligned with your forearm. By keeping your wrist straight, you can increase the force behind your hit. The power behind a punch is not just in your arms. Rather, it is in various parts of your body from your core to your feet. It is especially clear in boxing techniques that your entire body is put to good use when you throw a punch. This can be broken down easily enough:. Your feet are slightly spread and pivot toward the direction of the punch to help generate power.
Keep your core tight. Rotate your hips and your torso. This serves a similar purpose to moving your feet: When you rotate your hips and torso, rotate your shoulders as well. This should all be done as you swing in a fluid motion. Take care not to overextend your arms as it can cause strain on the muscles, weakening your punches. This type of breathing technique may seem tough at first, but you can get used to it the more you practice.
When you want to create a powerful strike, there are three things to keep in mind: The most important part of becoming a harder hitter is training your muscles in the right way. Step 1 You want to train your body for explosive work outs.
This explosiveness is what gives you your power when punching. The type of workouts you want to do are plyometrics. An example of work out like this would be clapping pushups. Focusing on throwing your body up as high you can from the down position. Step 2 Make sure you that you are using proper form. Then simply focus on throwing smooth quick punches. As with anything the more you doing something the better you get at it.
Also try training with heavier bag gloves. You want to hit it at about 80 percent for power. When you're in a fight, you won't punch the exact same way every time.
Learn to determine which type of punch will be the most powerful in any given situation. Work on mastering the following basic punching angles in order to up your fighting ante: 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. 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. 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. 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. Get the timing right. Since distance is so important when you want to throw your hardest punch, it's important to realize that not every punch is going to be your hardest. When you're a little out of range, you might have to throw some less powerful punches as you attempt to find the right positioning for a more powerful punch. The following circumstances are good times to get into position for your strongest punch: 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. The most powerful punches aren't actually the fastest ones. Your arm can move more quickly than the rest of your body, so waiting for your body to catch up to a punch slows the punch down.
Even though a powerful punch is a slower one, there will be moments when you have just enough time to execute a slow but extremely forceful punch. It's worth practicing punching at a slower speed so you can feel the full power that comes when you give your body time to get behind your fist. 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. Practice with a speed bag. Speed is as important as power, since if you're too slow your opponent will have time to throw a lot more punches. Train with a speed bag and see how fast your arms can fly. Be sure to use the proper form and remember to keep your thumb tucked away from your knuckles as you punch.
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.
Start slow, alternating punching with your right and left arm. As you gain control, speed up your punching. Keep your strength training in check.
Doing some amount of strength training is a good way to keep your body in the best shape possible, but strength training alone doesn't make you a stronger or quicker boxer.
You need to train your muscles to punch by punching, not lifting weights. That said, it's a good idea to have a strength training routine that strengthens your legs and core for maximum power. 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. The best cardio workouts for building the kind of fitness you need to be a good boxer are swimming and jumping rope.
When you need a break from regular training, look to these cardio workouts as good alternatives. Running, biking, and other cardio workouts are beneficial, but they don't build strength that specifically aids your body when you want to punch hard during a boxing match. An isometric muscle contraction happens with the muscle contracts without changing length. You can practice this type of contraction by pushing as hard as you can against a stationary object, like a wall. Using isometric training to exercise your arms teaches your body to store strength that can be quickly whipped out at maximum capacity.
Try this routine to work out your arms: