Content of the material
- Place your feet
- 4. Right hooks
- Step 3: Lower Body Dynamics
- How to Punch Without Injuring or Breaking Your Hands
- Lower Body
- Waist and Hips
- Common Mistakes
- 2. Make Two Fists
- What are the Fundamentals of Learning How to Punch?
- Punching is a Full-Body Motion
- Bring the hand back to the face
- 2. Right Cross or Straight
- Step 5: Targets
- Being Strong IS Important
- Primary Sidebar
- Want to Train Smarter?
- The Beginner’s Guide to Boxing
- The steps here focus on the mechanics of a punch. Practice each component of a punch separately until you get the entire motion down. When done in an actual fight, a good punch doesn’t take more than 1-2 seconds to pull off.
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Place your feet
It’s an old cliche that the power of a punch comes from the legs, but it’s absolutely true. You’ll want to find a happy medium between standing flat footed and taking a wide karate stance. Standing with your feet close together will make it easy for someone to throw you off balance and put you on the ground. Go too wide, and you’ll inhibit your own movement and take away power from the strike. Veteran martial arts instructor Alan Condon refers to the perfect placement as a “solid base.”
To find it, stand squarely facing your target, then drop the foot on your dominant side back and out to an angle between 30 and 45 degrees. You should keep your feet a comfortable distance apart, but the exact difference is a matter of personal preference. Some fighters, such as traditional Muay Thai practitioners and American kickboxers, tend to prefer a more narrow stance, while traditional boxers and Dutch-style kickboxers typically gravitate toward a wider one.
When you find your sweet spot, make sure that your hips are turned slightly away from the target.
Once you’re in this stance, try to maintain that space between your feet. If you have to move forward or back, make the motion more of a slide than a walk, because the latter requires you to cross your feet. You want to keep a strong base, even when you’re moving—and you can’t do that when your feet are crossed or planted right next to each other.
4. Right hooks
This is a reversal of the left hook and is a bit challenging because it emanates from your rear side. It is also a bit slow but is best combined with the left and perfect for a close-range attack. The proper boxing technique is that of the left hook that is reversed. Remember not to overextend or be too slow. Protect your chin with the other hand.
The right hook is a power punch since the whole body is activated. The body rotates to transfer the power from the toes through the core to the right fist. The generated energy is released when the fist reaches the target.
Learn more: Right & Left Hook Punches for Beginners
Step 3: Lower Body Dynamics
The lower body is one of the most important things to get right. You may have seen some of the hockey fights on TV – the reason that they don’t get hurt more than they do is because they are on ice, so their punch does not have as much power behind it. An old karate saying is that “Your power comes from the ground.”A good stance is one where the feet are shoulder width apart, with the the toe of the back foot in line with the heel of the front foot. While a wider, deeper stance will give you more power in your punch (many martial arts favor a deeper stance), it takes away some of your mobility. Your body type makes a difference in what stance would be best for you.Another big issue is, do you punch with the lead hand or the back hand? (If your left foot is forward, your left hand is the lead hand and your right hand is the back hand). Both have advantages – your lead hand is faster, while your back hand has more power. This is where “the ol’ one-two” comes in – a fast jab with the lead hand to the face to make them close their eyes followed by a reverse punch (back hand) to the midsection.
How to Punch Without Injuring or Breaking Your Hands
Now its time to teach you how to punch without breaking your wrists. The simple rule of thumb is to always keep your wrists aligned with your forearm throughout the execution of your punch. This applies to both linear punches (jab, lead straights, rear cross) as well as circular punches (hooks, uppercuts and shovel hooks). If your wrist bends or collapses on impact, you will either sprain or break it. It’s that simple. Remember, a sprained or broken wrist will immediately put you out of commission in a fight.
One of the best ways to learn how to throw a punch without bending your wrists is to regularly workout on the heavy bag. The heavy bag or punching bag will provide the necessary amount of resistance to progressively strengthen and condition the bones, tendons and ligaments in your wrists. Remember to start off slowly and progressively increase the force of your punches.
Waist and Hips
- Add Rotation: Throwing a punch is a similar motion to swinging a golf club or a baseball bat. They all require you to rotate your waist and hips simultaneously to add velocity to the action. Of course, in boxing, this results in more speed and an increase in power.
- Bend Your Knees: Your knees should always be in a position where they’re already bent slightly, and as you throw a power punch (any punch other than the jab), you bend your knees even further, but not too far down. The added body weight to your legs adds stability and balance to the foundation of your body.
- Keep Your Weight Centred: When you hear someone telling you to sit down on your punches, this means bending your knees and also keeping your body weight at or around the center of your body, your legs being the support for this. Don’t put too much body weight in one direction otherwise you’ll be off balance resulting in a reduction of your punching power.
- Pivot: As you’re throwing a power punch, your feet should pivot in the same direction as where your punch is heading. For example, if you’re throwing a cross, your rear foot should pivot so it faces forward (with your heel lifted), and your lead foot should as well if it’s not already facing in that direction.
- Feet Positioning: Your feet shouldn’t be too close or too far apart from each other. They should just be slightly wider than where your shoulders are.
- Standing Upright: Power is generated through the legs. If you stand upright with your legs straight, you won’t have the strong foundation needed to produce maximum power.
- Leaning In: When you lean in, this usually means that you’re putting too much weight on your front foot, which causes you to be off balance and you may just end up falling into your opponent. Keep your weight as centralized as possible as I mentioned above.
- Lifting Feet: This is a bad habit which some fighters have when throwing the cross. They would lift their rear foot which minimizes power. Keep both feet on the ground at all times when you’re attempting to throw a hard punch.
- Telegraphing Punches: This means cocking back your arm to punch, which allows your opponent to easily identify when you’re about to throw a punch. If he’s quick enough, you’ll get countered.
- Reaching: Anytime you have to reach to hit the target, you’ll reduce the power of your punch significantly. You can gauge range by using your jab before firing any shots.
- Squaring Up: When you stand with your feet or shoulders aligned horizontally, you’re squaring up. This is bad because you won’t be able to get the correct technique to throw a punch and you can easily get hit and knocked off balance by slightest push or punch.
- Closing Eyes: This is another bad habit some fighters have when throwing a punch. It’s difficult to hit the target when you’re not looking. Also, remember the punches that hurt the most are the ones you don’t see.
- Trying Too Hard: Punching hard is about technique, and when you try too hard to knock out your opponent, you get sloppy and end up winging punches and missing wildly. Keep calm and take the time to set up your power shots.
2. Make Two Fists
Curl the tips of your fingers in toward the center of your palm. Wrap your thumb over and behind the index and middle fingers — never wrap your fingers around your thumb.
Align your wrist with your forearm so that there’s a straight line from your elbow crease to your knuckles.
If you’re sparring with an opponent or using a punching bag, “not locking your wrist straight into position can result in injury to the ligaments and tendons of the wrist,” says Jason Salter, certified personal trainer, boxing/kickboxing instructor, and co-owner of Forged Soul Fitness in Berlin, New Jersey.
A program like 10 Rounds, which features shadowboxing, is a great way to get the benefits of a boxing workout — without actually having to hit anything (or anyone).
What are the Fundamentals of Learning How to Punch?
So what are the fundamentals of punching? And what is the correct way to throw a punch? Well, to some degree, the answer is relative. Meaning, it will largely depend on the specific body mechanic or individual punch you are trying to perform. For example, the body mechanics of a boxer’s jab is going to be much different from that of a rear uppercut punch. However, there are some important foundational concepts and principles that must be used for any punch to actually work or be effective.
Punching is a Full-Body Motion
A good punch literally starts at your feet, works its way up through your hips and torso, and explodes at the end of your knuckles. Trying to make your arms do all the work is only going to make for a real weak punch. So, when throwing a punch, start with the heel of your back foot off the ground. In a fluid motion, as you throw your punch, pivot on your back leg and twist your torso into the punch. Essentially, your power should shift through your feet, into your knees and hips, up through your back and shoulders, and then out through your arms and hands. If one muscle group isn’t working with all the others, your punches are slower, softer, and less effective. Period. Link
Bring the hand back to the face
Once your strike lands, you might be tempted to leave your fist in midair or drop your hand to your waist. That’s an invitation for retaliation. Instead, as soon as your punch reaches the end of its journey, you want to bring it immediately back toward your face for defense, whether your original punch landed or not.
As your hand comes back, reset the rest of your body as well. You want to get back to that solid base, with your feet in a strong position and your arms ready to protect your face and core. Even if you’re just hitting a punching bag, establishing good habits during practice will prepare you for throwing a punch in the real world.
Rehearse these movements many times, and they’ll eventually start to feel natural. So when you actually have to throw a punch, your body can respond automatically. To get even better, we recommend finding a reputable self-defense or martial arts instructor—rather than feeding hundreds of dollars into that punching-bag arcade game.
2. Right Cross or Straight
This is the perfect knockout punch. You have the additional torque that is provided by both the shoulders and hip. Because of overextending the arm, you are incredibly vulnerable. It is therefore used as a follow-up to a jab or other hits.
When throwing it, the upper body is turned towards your fighting opponent. You pivot with your back foot and rotated hips. The arm extends in a coiled spring manner. All this time, guard your chin with your left hand and recoil the hand as fast as possible. After the cross is thrown, the hands should be retracted quickly and the guard position should resume.
The cross is also a powerful counter punch targeting the head or the body when the opponent throws a jab. Cross usually follows the jab, which is the classic 1-2 punch combination. But, we can find it in many other typical boxing combinations. Straight punches are used to quickly damage the opponent’s head or torso.
Learn more: Proper cross punch techniques
Step 5: Targets
See below for an overview of the most common targets. Personally, in a self-defense situation, I would favor a heel-palm strike to the nose. It is very painful, does not cause serious damage, and makes their eyes water so you can escape.
Being Strong IS Important
We spoke a lot here about the importance of accuracy and body movement, but that isn’t to say that sheer strength isn’t important to the boxing equation. In fact, it’s essential. Because force is generated by mass times velocity, and since gaining more mass is a hell of a lot more difficult than improving one’s velocity, strength training is beneficial because it allows your body the discipline and sheer strength to create force faster, and at the end of the day, that’s one of the most important aspects of fighting. You can throw one real hard, fast, and accurate punch. Great. But can you do it until the job is done? Link
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