Who doesn’t want to hit harder? Honestly, this is probably one of the most talked about things in any gym I’ve ever been in. Either before class, after, or during a break. You’ll always have someone wander over to the heavy bags and light it up with a few of their strongest strikes. And of course, this leads into tip sharing, talk, and other discussion on punching power. Is it something you’re born with? All genetics? Can you improve your striking force? Well, in my opinion, yes. I mean, it only makes sense that the stronger you get, the harder you punch. And I’m of the opinion that you can dramatically increase your strength without losing flexibility or speed. So today, let’s get into how you can increase punching power with weight training.
Can You Increase Punching Power With Weights?
To start with, disregard every oldhead that’s ever told you weight training is useless for fighting. There’s this misconception out there that the second you pick up a weight, you grow. Not only that, but you’ll get so big and strong that your punches will slow down. But to put it simply, that is not the case. Certainly if you hopped on a cycle of testosterone and put on an incredible amount of muscle in a short amount of time, you will slow down. You’ll also probably lose some flexibility as well.
But most of the people reading this probably aren’t on steroids. In fact, you’re probably not reading this if you’re at the level of boxer that may NEED steroids. But that’s okay, we all start somewhere and I’d rather this weird myth go away. If someone is currently natural, or even enhanced but not to the level of an Olympia hopeful, intelligent, intense training will absolutely increase your punching output. Think of your body as a car, and your muscles as the engine. Sure, an average car that isn’t made for racing is fine as it is. But to be the best, you gotta put that work in. And muscle and blood is your nitro booster.
Strength training focused on full range of motion and explosive movements, combined with accessory work and stretching to stay flexible and uninjured is guaranteed to make your punches land with more force. You won’t lose flexibility if you stretch, and as long as you don’t increase your calories over your normal intake you won’t even gain much weight. So let’s get into the specific exercises I’d recommend to punch harder. In no particular order mind you, just try to add these in on their corresponding days and you’ll see improvement.
Exercise 1: Curls for punching power!
Those oldheads I mentioned earlier must be fuming if they’re still reading. But you aren’t seeing things, curls WILL increase your punching power! The simple reality of the situation is that most of your arm, back, and shoulder muscles will all lend themselves to a stronger punch from any position or technique. But your biceps are among the most important of those muscles that you CANNOT ignore as a boxer.
For one thing, the biceps are the muscles in charge of keeping your elbow locked into that 90 degree position where we spend most of the fight. And don’t act like your biceps weren’t getting sore when you first started training either. I still remember that burn as a sixteen year old who could barely go a round on the heavy bag. The simple fact of the matter is that every muscle that criss-crosses that area of our arms and shoulders is vital. And for biceps, I’d recommend a few variations. Of course, a curl bar with a belt and the heaviest weight you can curl at least once a week for 4×10 will be great for increasing strength slowly.
Also, if you can throw in hammer curls. Nothing quite hits the front delts and makes the elbow feel nice and healthy like this variation. I’d do these at least twice a week for three or four sets of a comfortable fifteen reps.
Exercise 2: Overhead press!
Up next we have the standard barbell overhead press. Not only are your shoulders going to benefit massively from this, and it’s pretty self explanatory why that’s good for boxing, but all of the stabilizing muscles involved as well. In fact, if you don’t have a day specifically set aside to overhead a weight at least heavy enough for a tough five sets of five reps, you’re making a mistake.
I mentioned above the fact that strong biceps help us keep our hands up. But the second muscle that feels that fatigue for me is always my traps. Your traps are those two huge neck muscles on either side of your head. Not only does training them up help you feel out t-shirts nicely, but they also help keep your arms pulled up in that defensive position. And since your traps have to stabilize your neck through this range of motion, this is a great way to hit them without giving them too much focus.
And speaking of stability muscles, your core has to work very hard to keep you upright with a good amount of weight pressed overhead. If you want to increase punching power, absolutely throw in some dedicated training to get stronger on the overhead press.
Exercise 3: Squats
If you’ve ever watched the Sports Science T.V. show, you probably remember the Rampage episode. Quinton “Rampage” Jackson went on the show and recorded a massive punch. It was recorded with a force of 1,800 pounds. And when the hosts asked him how he punches so hard, he told them simply that it’s “all in the ass.” And there’s more than just a grain of truth to that. Every well thrown punch is going to have at least a little bit of hip rotation involved. And one of the muscles involved with that is your gluteus maximus. On top of that, your butt is one of the biggest muscles in your body and is responsible for keeping you upright, strong, and can output a ton of explosive force.
So how else do you make your butt stronger? It’s simple. Squats! And try to hit both ranges, so I’d recommend either one very intense day or throwing in some squats on something like back day. For example, on Monday you can hit a short five sets of five for strength, and then on Friday when you Deadlift you can squat as an accessory for three or four sets of ten. Your glutes are a giant muscle, and making them stronger will absolutely increase your punching power. I use my straight barbell for heavy work, and my Rogue Safety Squat bar for reps, since that also targets my low back a bit more than normal squats.
Increase Punching Power: Conclusion
Look, at the end of the day there’s about a dozen things you can do to hit harder. Work hard on the heavy-bag, have fight pace rounds on it and in sparring. Actually become aware of what your body is capable of, and sharpen up your technique as best you can. That’s 100% going to see the biggest increase in your punching power.
But when you’re talking about bone crushing overhand rights or left hooks that smash through guards, these are things that are hard to develop when you’re 5’10, 150lbs, and have never lifted a day in your life. Get your technique and balance down, but absolutely do not let old gym mythology stand in the way of you getting stronger and building up those muscles to bust ribs and break through guards. Hit the weights.
