Top 10 Techniques to Increase Punching Power

increase punching power

Knowing how to throw a punch properly with added power is important not to only get your opponents respect, but to also maintain balance and positioning to set up your next punch or to move away.

Some fighters are naturally heavy handed, but every fighter can certainly increase punching power by implementing the following training tips and techniques.

Learn How to Increase Your Punching Power With These 10 Simple Exercises Now

1) Strengthen Your Legs

Most of the power in your punches come from your legs. They are the very foundation of your strength and technique, so it’s vital that you strengthen your leg muscles.

increase punching power

Running increases the aerobic endurance in your legs but what you should work on is anaerobic endurance which provides explosive power.

Perform activities such as cycling, squats with a medicine ball, jumps and a lot of plyometric exercises that train the legs.

2) Strengthen Your Fists

In boxing, your hands are everything. Without them, you’re finished. Hand injuries are very common so it’s important that you strengthen your fists.

It’s actually underrated and uncommon to condition your hands in boxing but in martial arts, it’s not.

A great way you can achieve durable fists without damaging them is to get a large tub of rice and constantly dig your hands through them with your fingertips first.

Other excellent methods are punching through water, sandbags or even placing a stack of newspapers against a wall, and constantly but gently punch at the wall a few inches away.

3) Improve Your Upper Body Rotation

You can produce extra velocity by rotating your shoulders and torso which in turn will increase your punching power.

increase punching power

This is the technique that many fighters don’t or cannot utilize when they’re tired and will often have to resort to ‘arm punches’.

Your entire upper body can create the torque needed to produce a knockout so you should concentrate of exercises that focus on this area.

Swinging a baseball bat or golf club produces the same motion as throwing a punch. You can work on this by holding a medicine ball with both hands at chest level, straighten your arms and rotate your torso continuously from left to right.

Alex Ariza, the Strength & Conditioning coach for Manny Pacquiao usually gets him to swing a baseball bat against a heavy bag constantly which is also effective.

4) Punch Through the Target

Many fighters reduce their punching power by just punching at their target instead of through it. The reason might be because they’re afraid of being off balance if they miss, or it’s just a habit they’ve developed.

However, unless you’re fully committed to your punches, your cannot fully utilize all your punching power. Practice punching through heavy bags as opposed to just punching at it, and you’ll notice a big difference. Knowing when to fully commit to a punch and when not to is just as important.

5) Plant Your Feet

Whenever you’re throwing power punches, both your feet should always be on the ground. It’s common for many fighters to have their feet leave the ground when they’re swinging away.

To maximize your power, you need to have both feet firmly planted on the ground as this will not only increase your punching power but it’ll also help you to maintain your balance should you swing and miss.

If you want to learn more about increasing your power and maintaining your balance, then I recommend you to check out the Advanced Boxing Workshop course.

6) Bend Your Knees

Stand up straight with both legs fully extended and throw some hooks. Now bend your knees and repeat those punches again, and you’ll realize just how much difference this makes to your punching power.

increase punching power

You need to make a habit of bending your knees when you’re punching. This is called ‘sitting down on your punches’, which you may have heard often.

Squats will help you with this but if you want to take it one step further, pretend you’re sitting on a chair at a 90 degree angle, and see how long you can balance two small bowls of water on each knee. It gets painful after a while but definitely helps!

7) Don’t Over Extend

Over extending your punches is dangerous is many ways. You often hear trainers telling their fighters not to over extend because it will leave them off balance, open for counter punches and even injured by reaching too far with their arms and pulling a muscle.

It also reduces punching power because if your punches have to travel too far to reach the target, it loses a lot of its velocity. So just be sure to get into proper range before letting your punches go.

8) Improve Your Speed

They said that speed equals power. Unless you’re naturally heavy handed anyway, this theory is true to a certain extent. This is because the punches that you don’t see are the ones that do the most damage, and you can only achieve this by throwing punches that are very fast.

Utilize the different training techniques where you can improve your hand speed such as using resistance bands and plyometric exercises.

9) Stay Relaxed

It’s not effective to exert a lot of energy into your punches. Staying loose and relaxed will allow your punches to flow better which means that the velocity of your punches will be increased.

Tension just adds unnecessary weight to your body. Relaxing your body allows your punching weight to drive freely towards your target as you punch opposed to before. This causes the explosive punching power that is seen in many highlight knockout reels.

10) Be Precise

Throwing hard punches with accuracy is tough against a move target. Huge punching power is useless if you cannot hit your target.

Even if you can, being inaccurate will reduce the impact you need to make an impression on your opponent.

The temple and chin are two of the most devastating areas to get hit by a big punch so if you want to produce a knockout, then your punches need to be precise.

You can work on your accuracy and co-ordination by working on double end bags, speed bags and most importantly, by sparring.

You can check out 5 of the best rated double end bags here

You may also want to check out a more in-depth version on How to Punch Harder.

To get the most out of your training, I highly recommend the following top-rated boxing training & boxing equipment articles:

Advanced Boxing Workshop Course (improve balance, footwork and punching power)
How To Box In 10 Days Course (quickly learn all the boxing fundamentals)
Dancer's Footwork For Fighters (utilize dance drills to improve boxing footwork)
How To Choose A Heavy Punching Bag
Top 10 Best Heavy Punching Bags
Top 10 Best Boxing Gloves

  • fito

    Exactly what i were looking for, it solved me lot of doubts, amazing website

  • Boxing Assassin

    Actually snapping punches are more powerful. They have a higher impact force. Driving through with your punches just defuses the impact force and overall power. Johnny from ExpertBoxing will tell you the same thing

    • Dick Turd

      mate it seams you lack of experience is what lead you to this comments. 1 question you shouldve asked yourself is how many boxers knocked someone out with a jab vs a hook. 1 thing im gonna tell you is that snapping a hook makes you punch useless because instead of increasing the velocity of your punch you actually pull it back that it only delivers a quick but weak throws that could only bloody up your opponent if you are accurate to hit them multiple times and it actually tires you and make you lazier to throw trust me ive tried that. snapping jabs are only used to beat up an opponents or to set a power punch after it creating a continous action that will obviously send your opponent out of balance or even unconcious.

  • Dharma Republic

    My biggest issue is tunnel vision. Only last weekend two guys started on me, one without warning sucker punched me, but had little to no effect. I didn’t react instantly, but instead walked a few steps ahead of them, giving the impression of walking away. Then the other guy came and stood in front me, asking me something, with my head bowed I placed the bag I was carrying on the floor, legs lowered, body relaxed, like a cobra I felt my strength travelling from my feet throughout my thighs into my right hand and made perfect contact. The guy was blood covered stumbled to the floor, however at this point instead of finishing him off leaving only one guy, I went tunnel vision. I took a steb back stepped on a sidewalk my ankle twisted, then my knee, and I fell to the ground. Got up straight away, and it was over my knee couldn’t hold my weight and wrist swollen as I landed on the top side trying to break my fall. Long story short, the second guy before I got up, kicked me in the head, again little effect, but since both my left knee and wrist were out of action I was heavily immobilised. The first guy who sucker punched me, came to strike me but again I was faster to react and unleashed another right hook, however because of my knee I was hesitant to fully engage, so I just grazed him, as he took a step back…..just in time. The second guy I made perfect contact with I saw in the corner of my eye approaching me. He threw a punch I ducked, and due to the knee I fell down again. If not for the knee I would have took a side step avoiding his punch and right hooked him on his exposed side……….thank god, being heavily immobilised a friend came smacked the first punk straight to the ground. And the other pu si ran away. But my biggest mistake was going tunnel vision after I hit the second guy twisting my knee and wrist……… what advice would you have to remain wide eyed, knowing environment and not get short sighted?

  • Gonzalo Magaña

    What about Landmine Shoulder Press?, this guy claims it also works and makes a big difference

    • Rhogan Callum Kent

      Are you a retard of course it will help you’re using the same muscles you would for punching and in the same explosive movement and shadow box with reasonable weight dumbbells to enhance you punching speed