How to Punch Harder

A powerful punch involves the whole body, not just the hand.

Punching harder is a matter of technique more than strength. Having big muscles doesn't hurt, but strength without good form results in wasted energy and softer punches. Learning proper punching technique along with strengthening your punching muscles will produce the best results.

Things You'll Need

• Punching bag
• Weights

Instructions

1. Learn what a punch is. The power of a punch doesn't come from your hand or arm. To punch hard, you must punch with your entire body. This involves your legs, your hips, your shoulders, your arm and finally, your fist.

2. Stand with your legs comfortably shoulder-width apart, then step forward with the foot on the side of your nonpunching arm. If you're right-handed step forward with your left foot. Raise your arms in front of you in punching position.

3. Crank your hips as you load up for the punch. As you throw the punch, your hips will turn. This is the power in your punch. The more your hips whip around, the more powerful your punch.

4. Cock your shoulders for the punch. Twist them back like your hips, and draw your punching arm back. Tighten your punching hand into a tight fist--the tighter the better. Be sure your thumb is outside of your fingers.

5. Focus on your target. Don't guess at your impact point. You should zero in on a specific spot where you want your punch to land. If you punch wildly, you could hurt yourself.

6. Unleash your punch. It starts from your feet, which should be solidly planted on the ground. Power should launch from your back foot. Push off the ground as you rotate your hips and shoulders toward your target. Extend your forward in a straight line from your shoulder. Your fist should meet its target at the precise moment your arm, shoulders and hips are fully extended. Keep your wrist straight, and hit the mark with the two knuckles closest to your thumb. They are the toughest bones in your hand.

7. Practice frequently. You must develop muscle memory of what a perfect punch feels like. Hit a punching bag while focusing on perfect form. As you feel more comfortable, increase the intensity and speed.

8. Build your strength. A perfect punch involves many of your body's muscles, so a full-body workout is beneficial. Your back and hips are especially important. Any strength exercises that emphasize your core will help you punch harder.

Tips & Warnings

• If you punch too hard with bad technique you can hurt yourself. Practice punching softly on a heavy bag until your form improves. If you hit the bag and a joint hurts, you're doing it wrong.

Resources

• Read this Article in Spanish
• Read this Article in Portuguese