KO power punches in boxing have more to do with how you use the energy in your body by moving correctly and less with punching with everything you have. It is a technique that you need to master if you want to be good at boxing and get the most out of this great sport.
First of all, you need to understand that power is not only about being fast and punching at the speed of light. To be able to use speed correctly, there must be a force or weight that backs up the speed. If all you do is throw a fast punch, it will be useless unless you add some body weight to it.
Then, there are also body movements that make you punch harder and faster. Boxing involves the entire body and to make effective punches you have to learn how to use the energy that comes from your feet, all the way through your hips, back, shoulder and arm. So yes, it is the legs, where the largest muscles in your body are, that will give you more power.
Expert Boxing also recommends staying inside your range. “Your strongest punch doesn’t land when your arms are fully out-stretched. Your punch hits harder when it lands a bit shorter than your full range of motion. Don’t reach!”, they wrote, adding also that “punching from different angles will give your punches more power, more punching opportunities, and more damage on your opponent”.
How does the energy flow to achieve KO power with your punches?
If you are wondering how to punch harder, you need to understand and master your body’s flow of energy. It all starts from the feet, which should be spread on the ground a little wider than shoulder-width. We recommend you to read more about the correct boxing stance here.
You should always leave the back of your feet a little bit lifted while on the stance. This will allow you to pivot in the direction where you want to punch. Your knees should also be bent all the time, slightly and when you punch you turn your hips.
This will help you use the energy from the ground all the way up to the upper body and by rotating your torso, you transfer the energy to your shoulders and then to the arm. However, take into consideration that both your shoulder and your arm should be relaxed until it is time to punch. The arm extends just enough to hit your opponent, in other words, you should not extend your entire arm to hit your opponent.
Finally, your hands. They should also be relaxed, in a sort of loose fist, and only closing the fist when you are ready to punch.
Exercises that will teach you how to punch harder
There are specific exercises designed to help you punch harder and more efficiently in the ring. They will teach you how to develop strength and power, which is essentially what goes behind harder punches. Here is a shortlist of some exercises designed by MMA Revolution for achieving stronger punches.
- Weight training: We have talked about weight training for boxers in this blog before and if it is a good idea to build bulky muscles or they will make you slower. The truth is that weight training is always a good workout, no matter what. It helps you build stronger muscles.
- Swimming: This is a great sport to combine with boxing since it will give you a full-body workout that will develop your endurance, strengthen your core and help you acquire agility. Running is another great option for cross-training.
- Isometric workouts: These are great for developing core strength with exercises such as planks, which seem harmless but the longer you hold the position, the better shape you get in.
- Heavy bag: This is a must if you want to be good at boxing. It helps build muscle, better your punching technique and also work on your footwork.
- Shadow boxing: Another great training exercise for boxers that will also help you with your technique and can be done anywhere.
- Mitt work: This is an exercise that you cannot do alone, but if you find a partner you can practice your punches and also your power.
In addition, Expert boxing recommends punching slow as an exercise for punching harder. The boxer has to punch as hard as they can, but slow, about half speed. “What amazes everyone is that just about everybody I have taught realizes that they punch harder when they punch slow than when they throw punches fast,” they wrote on their webpage.
The reason for this is that when you punch slow you use your entire body to do every punch and build the power. You can do this drill in front of a heavy bag or with focus mitts and throw alternating left and right crosses. In between each punch, pose for two seconds before beginning the next punch.
If you are at home and do not have access to a boxing gym, or perhaps you are traveling, you can still work on doing harder punches without a heavy bag. Exercises such as pushups will help you build muscles. Try doing them by leaning on your knuckles instead of your palms. Bench presses are also other good exercises for boxers who are working on building muscle for their punches, however, do not overdo this because you want muscle but not so much that will slow you down.
Do you have any other recommendations about how to punch harder? What has worked for you and what hasn’t? Tell us in the comments below!
