How to increase punch power?
Punching is a common technique utilised across several combat sports, including MMA, Boxing, Muay Thai (Thai Boxing) and Kickboxing. When a punch hits an object like a boxing bag, Thai pad or mitt, the aim is to maximise force at the point of impact. Increasing the terminal velocity of a punch is one strategy that can help to increase force generation (power of the punch). Isometric exercises can help improve force generation at the end of the range (point of impact). This strategy can translate into a striking competition, increasing the damage output or potentially improving ‘knockout power’, helping to improve the chances of winning.
Dr Luke Smith working on his punches
How can you increase your punch power to be more effective in training, the cage or the ring? Isometric strengthening is a frequently used exercise but rarely seen in striking-based sports. It is predominately used in the early stages of the rehabilitation process, commonly following a surgical intervention to try to ‘reactivate’ muscles using isometric exercises. This class of strengthening exercises can also help in striking sports.
These exercises can help improve striking by setting up at the end of the punch range, leaning the clenched fist against a wall and pushing into the wall as hard as possible (make sure you wear gloves). Utilising isometric training in this way helps to use the chain reaction biomechanics of the body. You are teaching your body to generate force from the ground into your fist into the wall. There are infinite possible variations from these positions. Some include:
Holding the contraction for an extended period of 10 seconds hold.
Completing a pulse relaxation 1 second on and 1 second off.
Completing a pulse relaxation resetting to guard in the relaxation phase of the exercise.
Here are some videos of Dr Luke Smith (Osteopath) demonstrating some ways to utilise isometric exercises to increase your punching power:
1. Punch end range isometric holds.
2. Punch end range isometric pulse
(Bruce Lee one-inch punch)
These isometric exercises teach you how to generate force optimally using chain reaction biomechanics—learning to produce power from the ground up to your fist, making your punches more efficient and effective. Studies show that the most effective punchers generate most of their force from their hips ( about 30%), with other areas of the body contributing to a lesser extent, but this cumulative load aids to the result. Putting your whole body behind a punch, especially at the end range, using these isometric exercises help to maximise the impact force. Isometrics will teach you how to use your hips and body a lot more efficiently to hit the bag or pads more effectively—ultimately translating into higher knockout power in the striking contest if you like to compete.
In summary, utilise isometric strengthen training can assist in increasing punch power by following these three steps:
Punching and holding the end range contraction for an extended period, i.e. >10 seconds hold.
Punching and holding the end range and completing a pulse relaxation 1 second on and 1 second off.
Punching and holding the end range and completing a pulse relaxation resetting to guard in the relaxation phase of the exercise.
If you would like to work on improving your movement efficiency or have any combat sports / martial arts injuries, please contact or book an appointment online at www.mixedosteo.com.au.
References:
Stuart McGill. Super stiffness for Combative Athletes: Enhance injury resilience and improve performance.
Steve Morris. Isometric Theory and Isometrics Tips for Fighters.
Gray Institute.
Written by Dr Luke Smith (Osteopath) at Mixed Osteo.
