This post gives you three exercises you can do in your exercise routine which will make you stronger and permit you to transfer that power directly over to punching harder.
Sledgehammer Workout. Swinging sledgehammers for increasing muscle, strength, conditioning and punching power was an amazing secret of the old time fighters. Guys who could hit Truly hard. It is also symbiotic with the kettlebell swing. Training a total body explosive movement with heavy emphasis on the shoulders, wrists and abdominals. Teaching your body the right explosive sequencing to hit harder while at the same time building its physical powers.
Isometric Strikes. There are plenty of techniques to do that, but I am going to share with you one way. I put a chain around a static object (low for kicking, high for hitting), and attach either a strap to put around my foot or a handle to snatch with my hand and then as closely as I probably can I simulate the precise trail a correctly thrown strike would take pulling against the chain. I ensure that my body as well as the limb that I'm hitting with follows all the actions that a properly thrown strike would take. I work the isometric along multiple parts of the path of the strike beginning at the generation and going out along a link or two on the chain until I can the finish. Be sure to work both hands or legs. And you can hold for whatever time or reps you see fit, just work it until you're tired.
The Dennis Rogers Lever Wrist Curl. I am potentially not intended to let this cat out of the bag, but I'm going to sneak around and share it with you. Dennis is as you know, probably one of the planet's foremost authorities on grip strength. He has some absolutely unique exercises that you will be hearing about from him extremely shortly. I'm going to share with you an exercise of one he taught me, because I suspect it'll be one of the most awesome hand and wrist strengtheners you'll ever do and because it's going to be a large key towards reinforcing your hand and wrist movement to protect it and strengthen it for incredible hitting.
Dennis does it with a short barbell, but I wish to do it with a dumbbell purely for convenience sake. What you essentially do is overload one side of the bell by 3 to 10 pounds depending on your strength and the length of the bell you use. You then perform a standard one arm wrist curl with it. Swapping between the overloaded side being on your thumb side or on the pinkie side. By doing this you are fortifying the wrist, but basically performing a levering and wrist curl at the same time. The unbalanced load puts extra stress on the fingers as well making it an especially complete hand strengthening movement. Very powerful and lots of bang for your buck.
Add these into your routine and you are going to be able to double up your punching power.
Sledgehammer Workout. Swinging sledgehammers for increasing muscle, strength, conditioning and punching power was an amazing secret of the old time fighters. Guys who could hit Truly hard. It is also symbiotic with the kettlebell swing. Training a total body explosive movement with heavy emphasis on the shoulders, wrists and abdominals. Teaching your body the right explosive sequencing to hit harder while at the same time building its physical powers.
Isometric Strikes. There are plenty of techniques to do that, but I am going to share with you one way. I put a chain around a static object (low for kicking, high for hitting), and attach either a strap to put around my foot or a handle to snatch with my hand and then as closely as I probably can I simulate the precise trail a correctly thrown strike would take pulling against the chain. I ensure that my body as well as the limb that I'm hitting with follows all the actions that a properly thrown strike would take. I work the isometric along multiple parts of the path of the strike beginning at the generation and going out along a link or two on the chain until I can the finish. Be sure to work both hands or legs. And you can hold for whatever time or reps you see fit, just work it until you're tired.
The Dennis Rogers Lever Wrist Curl. I am potentially not intended to let this cat out of the bag, but I'm going to sneak around and share it with you. Dennis is as you know, probably one of the planet's foremost authorities on grip strength. He has some absolutely unique exercises that you will be hearing about from him extremely shortly. I'm going to share with you an exercise of one he taught me, because I suspect it'll be one of the most awesome hand and wrist strengtheners you'll ever do and because it's going to be a large key towards reinforcing your hand and wrist movement to protect it and strengthen it for incredible hitting.
Dennis does it with a short barbell, but I wish to do it with a dumbbell purely for convenience sake. What you essentially do is overload one side of the bell by 3 to 10 pounds depending on your strength and the length of the bell you use. You then perform a standard one arm wrist curl with it. Swapping between the overloaded side being on your thumb side or on the pinkie side. By doing this you are fortifying the wrist, but basically performing a levering and wrist curl at the same time. The unbalanced load puts extra stress on the fingers as well making it an especially complete hand strengthening movement. Very powerful and lots of bang for your buck.
Add these into your routine and you are going to be able to double up your punching power.
About the Author:
Bud Jeffries is the founder of Strongerman. You can find much more on his site from strongman training program to martial arts strength training.
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