Punch strength

You Came to the right place power puncher i have alot power thats my key to winning boxing matchs alright heres how u do it.You first must start on light dumbbells hold two dumbbells.Then swing as if your doing a punch it will exercise your whole arm and you will be slower the meaning of this is because as soon as your used to the weights and you can swing as fast as you did without them that means you need more weights.Start and go up to 3lbs-20lbs.Do this for atleast 1 hour a day.When you take the weights off you won't only have more punching power but u will have way more speed,(remember it doesn't happen over night it takes time so be patient)It works because your arms will get used to weight on them and when you take the weights off you will punch quicker and harder.remember start out with straight punches then swith off to hooks.

I had been doing this same exercise over the last month, but I was told that it can damage your wrists... I guess that the weight when you come to the end of the punch will keep going with its momentum and begin to separate your hand from your forearm at the wrist. Anyways I’ve only had one person tell me this but it’s something to be concerned with for sure.

>=(

does anyone else have information about this? It seems like a great exercise but I can see how it may cause damage to the wrists

To train punching power, you first must have proper mechanics and technique. You must understand how power is transferred through the body. I won't bore you with a physics lessons, but I'll tell you that power is transferred from the ground-up.

Thus, power is generated from the legs through the core through the shoulder and finally ending at the fist. A study by Russian scientists (I don't recall the exact citation, I can get it if you need it) determined that a punch (specifically a cross or straight + a hook) was mostly legs and core (approx. 30% each and a small percentage of the shoulder). It makes sense to train the legs and core to improve punching power specifically focusing on rotational strength for the core and explosive leg strength.

Great exercises for overall core strength: V-ups, Crunches (hold 5 seconds at top, do them slow), Abdominal Wheel Roll Outs (great fitness gadget for $5, will tear apart your abs)

Great exercises for rotational core strength: Russian twists (with med ball, weight plate, or dumbbell), Band twists, Bicycles (or Chinnies), Med Ball Punches

Great exercises for explosive leg strength: Burpees, Plyometric squat jumps, Woodchoppers (with med ball), Leaping Lunges, Bounding Plyometric Jumps

Remember, before you can build explosiveness, you must have a general strength level. I would recommend being able to perform at least 50 consecutive pushups + 50 consecutive squats with good form before you engage in any plyometric/explosive exercises. This is recommended to avoid injury. *Plyometrics are only recommended for intermediate athletes with a solid strength + conditioning base.

Hope this helps.

Harrison

i've heard and seen alot of ameture fighters hold 3lb dumbbells and do shadow punching drills, does this also increase puching power?