How to Punch Harder

A powerful punch is one of the most coveted traits to have in any combat sport that utilizes striking, be it MMA, boxing, kick boxing, or Muay Thai. All of the arts have slightly different punching techniques due to variables in the actual styles. But despite their differences, one thing remains the same: the power of a punch comes from the rotation of the body. You don't generate power by having strong triceps or a strong chest, but from having a powerful core. My goal here is to teach you how to punch harder by using and strengthening you core.

The two most explosive muscles in the body are the hamstring (actually a muscle group) and the glutes. It is with these muscles that you'll develop true punching power. They belong to a group of muscles called hip extensors, meaning they are used to extend your hips outward. This almost exactly what you do when you punch, so they are invaluable for that. Some exercises you can use to increase the explosiveness of your hamstrings and glutes are burpees, hang cleans, deadlifts, good mornings, and squats. All of these will increase the power with which you can throw your punch, although this isn't usually the limiting factor: technique usually is.

Refining your technique is really the best way to improve your punching power. Unfortunately, most martial arts don't actually teach how to punch as hard as humanly possible because these strikes tend to be long and telegraphed. The right cross, for example, is considered a very powerful punch in boxing but the overhand right is actually much stronger. Most boxers won't use this strike because it's easy to counter, but it will have devastating power if it connects. As such, the most obvious way to increase your raw punching power is to really get a lot of rotation into your strikes. The two most powerful punches are the left hook and the overhand right. If you want to increase the power of more straight punches, then just make sure to turn your body more than you normally would. Planting your feet will also increase the power.

During a normal boxing, mma, or kickboxing match, planting your feet and throwing crazy strikes will get you knocked out. As such, it's important to remain light on your feet and to throw straight shots down the pipe. You should only resort to planting and throwing powerful punches if your opponent is already hurt or is beginning to slow down. In this case, feel free to unleash on him as it's unlikely that he'll be able to counter. Until then, I recommend staying true to traditional technique as they are more defensively sound. Remember to set up your power punches with jabs, kicks, or takedown feints.