How to Punch Harder

Last week I posted an exercise to help you kick higher, so this week, I thought I’d throw in another article that I know is going to be popular on how to punch harder.

Punch is one of those funny words if you say it enough times, it starts to sound comical.




How to punch harder like GSP

Don’t agree? OK maybe I’m just a weirdo or I’ve spent too much time with this article rolling around in my head then. :)

Before continuing – take this poll/quiz, I’m just curious to see where you’re at:

There are a lot of myths out and about talking about how to punch harder.

Let’s bust those then get on with how you can actually go about increasing your punching power properly.

How to Punch Harder MYTH #1 – Increase Tricep Strength

I remember watching a video put out by one of those fitness magazines that shows a trainer ‘teaching’ the magazine interviewer guy how to punch harder.

One of the exercises he shows is the standing tricep cable extension, saying that it’s a good exercise because you need tricep strength to punch harder.

He then goes to punch this geek in the gut when he’s not expecting it, crumpling him, “proving” his theory right.


Tricep strength contributes very little to punching power, which comes more from the hips and core.

How to Punch Harder MYTH #2 – Punchers Are Born, Not Made

Your genetics and build play a role in your punching power through their effects on muscle fiber type, neuromuscular activation speed and tendon length, to name a few. [For those with more background about the human body, even tendon insertion points that increase moment arm size to increase force production at that joint]

However, you can take the most genetically gifted freak in the world and if he’s never taught proper technique, he’s probably not going to have ridiculous KO power.

Anybody can wind up and throw everything they’ve got at a bag, but this is useless since something like this will never work in a fight (maybe in the street, but not against a trained opponent).

So we’ve got to talk about punches that have a chance of landing, and with this, technique is first and foremost.

Teaching technique is one way to “make” punching power.

After that, we can train the body strategically to improve two of the genetic components (in italics) mentioned above.

OK I’m done with myth-busting. Let’s move on to what to actually do to punch harder instead…

1) We know that before punching power can be developed, you’ve got to master technique.

2) We also know that much of your punching power comes from your hips and core, not just your arms.

Because I’m the S&C guy, I’m going to leave #1 to your striking coach. [f you don’t have one or you’re not confident in what he’s teaching you, talk to Jeff Joslin]

What I am going to do is address #2.

And I’m going to do it in a 2-step process, because I want you to think about this and understand it.

Once you understand it properly, you’ll start to practice the concept in all of your training and you’ll punch a hell of a lot harder than ever before.

Step #1 is for you to watch the video on this page and identify the key concept that I’m cueing my athlete to focus on.

Step #2 is for you to leave your answer as to what you think the key concept is in the Comments section below.

When you leave your comment, scroll right to the bottom of this page so you don’t see anybody else’s answer and it doesn’t influence yours.

Remember – you’re not doing this to prove how smart you are, you’re doing it to deepen your understanding.

There are 2 exercises shown in this video, both of which are in my Ultimate MMA S&C program.

I want you to focus on the exercise that more closely resembles throwing a punch and listen closely to my coaching cues.


Identify the “Cue” to Punch Harder:

[jwplayer config=”512×288 with controls” mediaid=”3684″]

I also want to encourage participation – so let’s get at least 50 answers here and in addition to revealing the magic cue to punch harder, I’ll also outline why we’re doing what we’re doing in this short clip, so let’s hear your answers!


  • Nikolay

    Reply Reply November 9, 2015

    Start arm extension from yours to oponents chin with the whole body perfectly relaxed, the rotation of the hips start simultaneously with the rotation of your wrist to point your knuckles forward, you have to feel your leg pushing your shoulder forward, do not sway your body forward or backward it should move like a solid block to be able to transfer the power from your foot to your knuckles just before the blow lands at the target flex your leg, ass, core and arm muscles for the duration of the blow, then relax again and restore original position or assume the next one. Thats the basic techniques for gaining speed, punching power and endurance in a fight.

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  • Anonymous

    Reply Reply June 22, 2015

    Hip rotation and pelvic thrust

  • tony

    Reply Reply June 22, 2015

    the secret is hip movement and a pivot on the balls of your feet so as you throw the punch the hip and foot turn into the punch

  • Ernie

    Reply Reply June 6, 2015

    Body rotation based on obliques — their strength and speed — is essential for punching power.

  • Gabriel Gonzalez

    Reply Reply June 3, 2015

    It’s all about the rotation of the core!

  • Simon

    Reply Reply May 15, 2015

    Timing and switching energy systems in a way that you can keep moving before and after snap?

  • Kevin

    Reply Reply May 11, 2015

    Power comes from the ground

  • najmo okash

    Reply Reply May 10, 2015

    This has helped me a lot thx

  • Terry

    Reply Reply April 2, 2015

    Fast hip rotation.

  • James Mohler

    Reply Reply March 11, 2015

    the (cue) to punching harder is your rotating the hips, so you need strong core.

  • Michael English

    Reply Reply March 8, 2015

    The “Cue” to Punch Harder is the explosive rotational movement when throwing the medicine ball against the wall.

  • Wayne

    Reply Reply March 8, 2015

    Rotating hips transferring energy from the rear foot/leg through to the shoulder and then arm then fist

  • david

    Reply Reply March 3, 2015

    I think that flexibility and strength in the hips and core is whats needed

  • Joe Thompson

    Reply Reply February 18, 2015

    Power equals speed times mass. Rotational force provides the most mass. It appears that primarily you’re working to expand rotation strength and speed.

  • Manny

    Reply Reply February 18, 2015

    1. You were trying to get him to understand how to generate the maximal amount of torque by properly using his feet, legs, hips, waiste, and shoulders in the proper sequence in order to optimize biomechanics. 2. I believe that you were cueing him or helping him to identify the weakest link(s) on the sequence chain involved during the punch delivery. 3. You were also making him aware as to when his body was under tension and when it was relaxed in order to maximize speed and power. Being able to distinguish between tension and relaxation will cue the puncher as to when he or she will be able to deliver the maximal amount of power behind that hard punch.

  • Simon

    Reply Reply February 18, 2015

    Load it up as fast and you throw it.

  • Andy A

    Reply Reply February 15, 2015

    You’re cueing him on hip rotation also you’re doing this in a manner which is simultaneously strengthening his core and developing explosive power. This will improve power for crosses and hooks. To improve power for a straight lead hand I start my hand forward and then step behind it (hands before feet) I time it so my hand hits my opponent a split second before my foot hit the ground. This way I am using my legs to explode towards the target and connecting with my full weight behind the punch..

  • Wayne wilson

    Reply Reply February 12, 2015

    Core and hip

  • Elizabeth M Alexander

    Reply Reply February 3, 2015

    Use your core, load it up from the ground

  • Mathias

    Reply Reply January 25, 2015

    You’re training the athlete to develop torque at the hips and then integrating that immediately into fight-related movement. I’m guessing this is to hardwire the body to activate the hips and core whenever the athlete is in a fight stance/fight movement.

  • Gill higney

    Reply Reply January 17, 2015

    Core strength and hip rotation

  • Joey M.

    Reply Reply January 16, 2015

    power generates from the floor up, so i think legs, hips and core.

  • scott

    Reply Reply January 2, 2015

    hip rotation and core movement. being explosive as well.

  • Gus Monge

    Reply Reply December 30, 2014

    Explosive hip/core rotation & weight dropping.

  • gary

    Reply Reply December 22, 2014

    you have to have core strength first then it is speed i was once told by a world rated old fighter speed i was puzzled and he said what would hirt more a car at 20 miles an hour or one at 100 miles an hour in a word speed

  • Terry

    Reply Reply November 28, 2014

    Correct stance and then technique and speed/power of hip rotation, shoulder thrust and correct delivery of fist.

  • Dave

    Reply Reply November 20, 2014

    powerful rotation

  • jan

    Reply Reply October 25, 2014

    Hip Rotation

  • Mike Drake

    Reply Reply October 22, 2014

    For me, I’d always thought punching power came from: strong shoulders, quick speed, leaning, twisting the waist, and putting some weight behind your punch. Though, I have to say, this video has shown me a couple new exercises to try.

  • Brandon Gaitor

    Reply Reply October 21, 2014

    Speed and fast twitch muscles in the core

  • Floyd Young

    Reply Reply October 10, 2014

    Hip rotation, legs, foot position, core.

  • Gill higney

    Reply Reply October 10, 2014

    Punching power comes rom hip rotation

  • Tashfiq

    Reply Reply October 8, 2014

    Power is generated from abs and hips. Shoulders and pectorals also need to be worked out. Proper technique is important to learn because with proper technique the force of your whole body weight can be placed behind the punch. Rotation is really the key part of the technique that generates most power of the punch

  • cliff

    Reply Reply October 7, 2014


  • anon

    Reply Reply October 4, 2014

    load up your lats and push with feet

  • arjan

    Reply Reply September 5, 2014

    I believe the key is having Albanian blood line if you ever been hit by an Albanian you will get knocked out

  • Tim

    Reply Reply August 22, 2014

    The stable quick rotation of the hips.

  • Clint D Rogers

    Reply Reply July 21, 2014

    I think its the coming up in a twisting motion from the core.

  • allan schneider

    Reply Reply July 12, 2014

    I think they’re working on core strength and recovery

  • D G Bell

    Reply Reply June 23, 2014


  • Tafari(cash stack ) McKenzie

    Reply Reply June 8, 2014

    I think that he had to pivot tuning his hip and pivoting his foot exscuse my simpleness I’m 12

  • steve

    Reply Reply May 18, 2014

    the leverage from the floor directly linked through the leg and hip in an explosive kinetic chain

  • Robbie

    Reply Reply April 7, 2014

    Explosive power trained with plyometric exercises. Core and back strength

  • Avi

    Reply Reply February 26, 2014

    Core strength and upper body plymetrics

  • Adam

    Reply Reply February 24, 2014

    Rotation…..keeping your feet grounded…using your whole body

  • Xoloth

    Reply Reply February 18, 2014

    I think your working on how to move your hips, speed, leg positioning, how to deliver energy from your body to your arms and how to move your arms.

    • Jeff

      Reply Reply July 28, 2014

      I think it is activating the posterior chain from the ground up, driving that towards the target rather than upwards by rotating and driving weight into the strike. How it feels to me anyway

  • Greg

    Reply Reply February 13, 2014

    Generating power from your hips

  • Dave

    Reply Reply January 28, 2014

    Power is produced by Snapping your punches…

  • Jason

    Reply Reply January 16, 2014

    Power is generated from the ground up.

  • RYAN

    Reply Reply December 30, 2013

    weight and time of release

  • Harvey Dickstein

    Reply Reply December 24, 2013

    Load up then rotate.

  • Ray Bullus

    Reply Reply December 6, 2013

    Twisting your hips and using the power of your hips.

  • kyle

    Reply Reply November 17, 2013


  • Andy B

    Reply Reply November 14, 2013

    Combined Hip and Core rotation

  • danny

    Reply Reply November 2, 2013

    back and leg musceles

  • Mike

    Reply Reply October 7, 2013

    The power generated from the winding up of the boby, and twisting from the torso feet ankles knees
    Everything working as a unit to generate speed to the delivery.power in motion, not force of arm.

  • Thanh

    Reply Reply September 27, 2013

    I think throwing the balls practices building power for the punch and by him avoiding you he practices moving around with a real opponent

  • mamadou67

    Reply Reply September 26, 2013

    1. Learn Technique

    2. Hit that mofo called “bag” until 1. is perfect, speed is maxed, and power the result of both.

    Note: The recoil tension from the bag will help strengthen those many other factors such as wrist solidity and so on.

  • randy

    Reply Reply September 25, 2013

    Hip movement

  • Rob Green

    Reply Reply September 14, 2013

    the power is definitely shown here. its like a spring coil that starts at her feet. watch her back foot. everything is relaxed… and her energy just moves up her legs into her core

  • Rob Green

    Reply Reply September 14, 2013

    the power is definitely shown here. its like a spring coil that starts at her feet. watch her back foot.

  • Bryce

    Reply Reply September 13, 2013

    Still without the proper strength to stabilize your arm, when you punch you could have amazing hip power and throw alot of power into that punch but if your arm crumples at the power of your hip your punching strength gets reduced dramatically.

  • Will

    Reply Reply September 13, 2013

    It looks like rotational power generated from the torque pf the hips.

  • horgunuk

    Reply Reply September 9, 2013

    more on back and hips

  • Bryce

    Reply Reply September 3, 2013

    Actually, triceps do deal with punch power because no matter how powerful your hips are, if your arm isn’t strong enough to withstand that force your potential punching power decreases drastically. Now I am not saying go build huge triceps just your going to get a more solid blow with strong triceps

  • Richard Forte

    Reply Reply August 22, 2013

    tells her to put her core into it

  • Nathan

    Reply Reply August 17, 2013

    It starts from th feet. The first muscles to activate are your calves then up ggfrom there.

  • Punching Power relates to the kinetic flow of energy through a punchers body.
    It starts at the ground and consists of proper foot placement and anchoring.

    Next rotational / torsional force are developed from both knees counter moving (Pushing/Pulling),
    And assisting hip, abdominal / core, and shoulder rotation.

    Arm Movements involve the linear movement of the elbow forward while staying down to protect the rib cage area. A twisting of the wrist between 75 to 90 % of full arm extension should be incorporated.

    Power comes from hip /core rotation and proper body mechanics.

  • Chrissi godesberg

    Reply Reply July 27, 2013

    The power and speed of the twist! The right rotation of the hips…the power comes from the core

  • BJII

    Reply Reply July 10, 2013

    Loading up rear Leg and twisting hips quickly while driving rear leg towards target

  • Blake Duhon

    Reply Reply July 6, 2013

    Momentum and movement of hips, rotation of the hips, and the momentum of your body rotating and extending arm out at the same time.

  • ioannis

    Reply Reply July 1, 2013

    maximum speed

  • joe

    Reply Reply June 27, 2013

    sudden stop of the hip movement

  • rich

    Reply Reply June 15, 2013

    Rotational form of a swing agility and power from inverted rows

  • lea

    Reply Reply June 11, 2013

    Core rotation and speed of core rotation?

  • simon

    Reply Reply May 30, 2013

    The muscle your athletes using during the medicine ball toss is meant to increase rotational power by strengthening the external obliques get the lats firing as well. The rep range of 3 powerful reps is essential in stimulating the nervous system without over fatiguing it. The second exercise is the horizontal row on the TRX which focuses on the upper back musculature such as rhomboids, traps and lats. In punching the rhomboids act as a breakpad that decelerate the punch, so the faster these muscles can brake, Conidering that power =massx acceleration is exactly what your client is doing with the throwing and explosive rowing. Its quite ingenious to combine the two exercises to really join and train the body to fire the core quickly, as well as the back muscles to teach the body’s nervous system to fire faster and allow the athlete to punch harder.

  • neeks

    Reply Reply May 23, 2013

    Using the legs

  • ASH

    Reply Reply May 22, 2013

    I think that the key concept is getting the trainee to turn his hips and “swing” in to the punch.

  • Mr. Davis

    Reply Reply May 14, 2013

    keep the back foot planted shoot from the hips and always incorporate the core.

  • Ace

    Reply Reply May 13, 2013

    Ace every time you remind him about his hips a core

  • Malik aka Taz

    Reply Reply May 1, 2013

    Will doing isometric punches with a resistance band (working the pull back motion too) followed plyometric punches help me to punch faster and harder? And what exercises are the best for superior punching speed and one punch ko power?

  • Tim

    Reply Reply April 14, 2013

    In my opinion to maximize your punching power, one must let energy go though the entire body in this pattern; Calves and Quads moving forward (make it as intense as possible), abdomen (moving to a slanted position forward), shoulders ( primarily the front delts to maximize the force ), triceps, forearm ( no power just to perfectly divert your punch). This movement is best used after deflecting an attack.

  • Matt Kovsky

    Reply Reply April 8, 2013

    Dropping energy like Jack Dempsey and Muhammad Ali used…but even harder:

  • Jim Kim

    Reply Reply April 5, 2013

    Torque in hips

  • o_O

    Reply Reply April 4, 2013

    kinetic linking

  • Bruh

    Reply Reply April 3, 2013

    The movement of using the twisting of your hips to throw your shoulder/upper body around brings the speed & momentum around with your punch, because asentually you are using your whole upper body to swing into your punch..!
    U will get more force twisting/swinging your entire upper body into the punch then you will by leaning into, & pushing out with just your shoulder/arms..! It’s about speed & momentum
    By doing this exercise it is building the strength of your core/body which will cause u to gain more speed & force with this movement which will result in more speed & force into your punch.!

  • Todd

    Reply Reply April 2, 2013

    “hips and core straight from the ground” is your cue that closets relates to how a punch is actually thrown

  • Dee

    Reply Reply March 28, 2013

    I believe you are trying emphasize the combination of leg stability, and torso/arm momentum equates an effective punch.

  • Pierre Belanote

    Reply Reply February 4, 2013

    It’s a simple exercise using a hole body rotation where as at the beggining you’re like jelly and when you throw the ball you tighten the muscles.

  • jones

    Reply Reply January 31, 2013

    center of gravity, dropping hips and turning into…the exercise scoop/toss would make you a stronger puncher.

  • Cyclone

    Reply Reply January 25, 2013

    The scoop toss is developing all the main muscles as those used in punching by twisting through the hips and core. By throwing the ball as hard and fast as she can, those genetic components mentioned above (i.e. recruitment of muscle fibres and increasing the speed at which neuromuscular transmitters are firing) are being trained and therefore improved upon, increasing punching power. The quicker these big muscles are able to fire off, the harder and quicker the punch will be.

  • Fonch

    Reply Reply December 25, 2012

    hip rotation

  • Alex

    Reply Reply December 13, 2012


  • jaime

    Reply Reply November 23, 2012

    the rotation of the hips and core also the placement of the feet help deliever a stronger punch

  • Chann OBrien

    Reply Reply November 22, 2012

    From the floor up through your legs butt hips and core then released . A bit lime a coil or lol if you remember the he man figures from back in the day . One thing for sure i wouldnt lime to be on the end of the young girls hook ouch (sorry if it wasnt a girl/lady).

  • Abdellatif

    Reply Reply November 13, 2012

    Well, thanks brother for the efforts the cue to punching power are the hips and core that give explosive power to the punch added to the movement of the legs
    What do you think?

  • jacob

    Reply Reply November 12, 2012

    I think the medicine ball throws help punching power the most. Throwing the medicine ball like that uses the stomach more than the arms. Your would wear out your arms quickly if you initiated the the entire punch with them, but if you use your stomach more muscles are activated giving you a stronger punch.

  • mark

    Reply Reply November 6, 2012

    power for your punches travels from your legs to your trunk and transfers to your shoulders and arms. the rotational forces in the mb throws works the hips and core as well as arm power and the inverted rows works the upper back and scaps for more compact and harder punches.

  • TAV

    Reply Reply November 3, 2012

    The swinging your hips, and the way you pivot your body.

  • kel

    Reply Reply October 27, 2012

    i think its to work on your core and arms equally they both are needed for a great punch the ball twist is for a strong core and help get use to throwing your body into swing ( punch) and the sit ups tighten core as you work on arms for both the moving after each is to keep your body use to the difference so you can keep moving in a fight? am i right? i feel like i’m missing a piece….

  • Maulee

    Reply Reply October 17, 2012

    do the twist? ^^

  • Tao

    Reply Reply October 13, 2012

    I think most people have picked up on transmission of power from the root, using leg and hip power, then as the energy moves up from the legs the body’s core especially the abs and obliques contribute heavily, with the upper body and arm adding some power to the end of the movement with pecs, shoulders and biceps contributing a lot, obviously antagonists and synergist muscle activation is also at work. The article talks about increasing punching power but this is really looking at curved punching power i.e. hook variations and upper cuts, however straight punches and corkscrew punches use the bodies kinetic chain slightly differently and the author’s assertion that triceps don’t /contribute much to punching power is not considering jabs, corkscrew straights and wing chun style straight punches, where the the triceps contribute heavily to the end of the kinetic chain. peace Tao.

  • CallMeChaz

    Reply Reply September 6, 2012

    The part of the exercize shown here that increases punching power seems to the the throwing portion. It would likely strengthen the core, especially the obliques. By throwing it “as fast as you can” it would increase explosive muscle speed there. At it’s simplest, it teachs you the importance of trunk rotation as part of punching (sort of a wax-on, wax-off lesson).

    Throwing it hard might also force you to use your footwork to help generate additional power by pushing off from the ball of your back foot.

  • Frank

    Reply Reply August 27, 2012

    throwing the punch with the motion of the hips using the strength from the core

  • Hard punch

    Reply Reply August 22, 2012

    1. The ball throwing exercise strengthen’s the quads, hips, core and shoulder’s for a strong punch.
    2. The moving around allows the fighter to train his agilty in his movement and to be quicker in his punch useing his legs.
    3. This reverse push up strengthen’s the back. The back is used when pulling your arms back to you, the stronger one’s back is the quicker their arms will come back to them for a block.

  • morris

    Reply Reply August 17, 2012

    Look at how he’s twisting his hips and core and using the obliques,the key has to be snapping the hips.

  • joseph cothran

    Reply Reply July 22, 2012

    I saw three individual steps in one workout. 1st- with the exploding the ball into the wall helps to strengthen the core, into what it takes to have a exploding hard impact punch. Looks to me as it helps to build ur forearms,biceps,tricrps,complete lower body including the back and chest all in one fluid motion. 2nd- was the lite cool down by working footwork technique. 3rd- forget what that exercise is called. So we’ll say the upside down pushup, is to help build more strength and tone to the shoulders,chest and arms. To give your punch just that much more needed power behind a 6″ punch for up close striking to an opponent.

  • Ken

    Reply Reply June 29, 2012

    This is an excellent post, Eric. Please pass this information along to Charles Stanley. He’s written several books about conditioning advising people to develop arm strength to improve punching power. The fact that he gets it wrong isn’t so bad. It’s that he presents himself as an authority while passing along bad information. I can attest that your methods are not only legit, they work no matter how old a person training is.


    Reply Reply May 7, 2012

    Hips, Core and rotational power

  • Chris

    Reply Reply May 3, 2012

    Throwing the ball is what makes the punch harder,
    I Guess these vertical PullUps are usefull for getting back into your fighting stance after the punch.

  • lukas

    Reply Reply April 21, 2012

    CORE(stabilty)&BASE(footwork,without good strong base or footwork,then your punch is useless ex; which punch is harder? 1.STANDING+STRONG BASE+PUNCH 2.RUNNING+FULL STOP + PUNCH or 3. JUMPING IN AIR+PUNCH ? I bet you all say 1 (some say 2)…WHY? at 1 you have a strong base which helps you to get power from your entire core&body,at 2 you also have a base since you are on the ground but when you are in full stop position ,your body don’t have enough stability(some guys even lean forward since they were running) but at 3 you gonna feel power in punch but not great stabilty ,because since your feet is not on the ground,your hips are doing the job….the arms only help to add force/power & coordination…

  • Sandy Herman

    Reply Reply April 16, 2012

    Hip rotation and posture

  • ferman

    Reply Reply April 15, 2012

    Punching power is more likely generated from the entire body, beginning with the rotation from the feet, through the hips, through the shoulders, through a relaxed arm… then wrist…then hand, right up until the moment of impact. At the moment of impact, the fighter would tense the whole body driving the generated force into the other fighter.

    • Richard Forte

      Reply Reply April 7, 2014

      Does leg strength help? I hate upper body weight lifting–the Increase in strength is more than off-set by the loss of speed. But are squats & leg presses helpful? Can leg strength be transferred to the punch w/out sacrificing speed?

  • Miles

    Reply Reply April 3, 2012

    Core Power

  • James

    Reply Reply March 30, 2012

    The movement starting at the feets through the knees, torating hips and tightening your abs to finaly throwing a punch.

  • stefson arnold

    Reply Reply March 13, 2012

    to make your body one and turn at the the same time and generate force to your hand for impact.

  • Patrick

    Reply Reply February 25, 2012

    the cue is when he is swinging the ball to the wall, where he uses his hip and leg movement. im sorry for my bad english.

  • Sandy Herman

    Reply Reply February 14, 2012


  • louis

    Reply Reply February 10, 2012

    Pushing from your feet, through your hips into your core and shoulders. All with speed.

  • rakesh sircar

    Reply Reply February 8, 2012

    The power of the punch travels from the toe, then the waist,shoulder,arm and finishes on the point of contact.thepower has to be first initiated from your toe

  • richard bennett

    Reply Reply January 2, 2012

    the twist and balance coming from her core muscles

  • mike

    Reply Reply December 22, 2011

    1st exersise increases the core rotation and oblique strength required for throwing punches, using a lower amount of reps as opposed to a larger one allows for more focus on explosiveness and fast twitch muscle fibre development and the rows help to train the back to pull your fists back quickly after throwing a punch to get more of a snap to the punches

  • Scott

    Reply Reply December 17, 2011

    Quick, explosive, complete transfer of weight from floor-legs-torso-shoulders-arm-PUNCH!

  • Sam

    Reply Reply December 8, 2011

    I’m saying its the dropping down lowering the core, at the same time turning the hips around bending the legs and twisting the core while bringing the arm back allowing. This allows for like a chain reaction when the punch is thrown, the back leg pushes while the front leg rotates, allowing the hips to use that power and turn around, having the core twist the other way while the trapezius,pec, tricep and deltoids excelerate the arm forward. While all that is happening the legs and hips are still twisting adding extra drive behind the punch and lifting up the centre of graviety slightly from when it was dropped down.(remeber all this happens very fast) almost like a series of cogs. a snow ball effect, one muscle works triggering the rest until the power slowly grows bigger and bigger to bam k.o.

  • michael

    Reply Reply December 7, 2011

    rotation of hips,trunk and shoulder retraction and protraction. combined with core and breathing.

  • Tom Swift

    Reply Reply November 22, 2011

    I think the cue(s) to a stronger punch is:
    1. A strong and tight core. (including the back)

    2. Stability. (Starting from the ground up, that’s why you told the boxer to bend lower while throwing the ball. The most athletic stance is when the knees are bent. )

    3. A better “range of motion”. (The boxer “winds up” her throws.)

    You said “Load it up… as fast as you throw it”.
    So… a strong stance + fast throw = powerful punch.

  • Mohsin Ali

    Reply Reply November 15, 2011

    hips and core, straight from the ground
    load it up as fast as you throw it

  • Billybobbubba

    Reply Reply November 15, 2011

    Pushing from your feet, through your hips into your core and shoulders. All with speed.

  • John Silvas

    Reply Reply November 12, 2011

    Shoulder and hips

  • Eric

    Reply Reply November 7, 2011

    Alright guys – make sure to check out Part II to see the answer:

  • Michael Harvey

    Reply Reply October 30, 2011

    From your video, I would guess hips and core strength combined with rotation speed

  • joe mccormick

    Reply Reply October 23, 2011

    core strength and rotation

  • fred

    Reply Reply October 23, 2011

    hips and core straight from the ground

  • Moe

    Reply Reply October 20, 2011

    Core explosiveness

  • cj glover

    Reply Reply October 20, 2011

    Explosive core strength my friend!

  • Brian cabrera

    Reply Reply October 20, 2011

    the trick is to transfer the power coming from your legs to your arms to produce a powerful punch. Accompanied by quick rotation from your hips.

    • Waco

      Reply Reply October 22, 2011

      You are absolutely correct. I agree. The power comes from your legs and then it is transferred by quick rotation to the upper body from the hips and core , so they must initiate the pass-through of explosiveness to the shoulders and arms that act as stabilizers. As a result, when a punch is thrown, it is rapid and crisp (with good form) because the fast-twitch muscle fibers, especially in the core & hips, were trained to exploded.

  • dave adams

    Reply Reply October 19, 2011

    rotation of the hips

  • Nicole S

    Reply Reply October 19, 2011

    Summation of force delivered through the arms from legs & rotating hips/torso …

  • Nicole S

    Reply Reply October 19, 2011

    Summation of force delivered throught the arms from the legs & rotating hips/torso …

  • David Jackson

    Reply Reply October 19, 2011

    It’s total body effort starting from the ground up. Your base, legs, hips, trunk/midsection, back, and shoulder. Your arm become more like a whipping device transformed into a straight board by the end of the motion. You also have to take into account the distance from your target.

  • Guy

    Reply Reply October 19, 2011

    “Hips and Core. Straight from the ground.”

    The driving force through the rear leg and the twisting of the hips and the core contraction allows the force generated by the rear leg to “flow” through your legs up through your upper body and into your strike. It also causes your punch to be backed completely by your body weight. The exercise specifically trains this by forcing the body to twist and generate power and speed.

  • hich

    Reply Reply October 19, 2011

    Something like “Loading up as fast as you throw it”

  • Andrew Mayer

    Reply Reply October 19, 2011

    I think the main aspect is the turning over of the hips while pushing with the rear leg to get that explosive force directed forward and into the arm.

  • Everett

    Reply Reply October 19, 2011

    Different fighters find power in different ways..Small guys are experts at the punching snap,the whip..A larger guy may focus on follow through..Everbody needs a solid core,that is key,but a big fat guy can knock you out cold too lol..
    Also a fighters strength when it comes to his hands matters as well..If he has fast hands He might get his punching snap down with very good control..

    But I’m an orange belt in taekwondo who’s soon to start jiu jitsu so disregard my opinion on it lol, and I know little about this but am a big MMA fan and want to be the best I can be in it at the ripe old age of 47!

  • Eduardo

    Reply Reply October 19, 2011

    This exercise+ proper technique will help. I think she is a proffesional boxer right? Though I don’t thing she’ll have techincal issues with punching. So you are focusing on her specific needs which are muscle strength, rythm (breathing and punching) and stamina. However is one does not have a proper tecnique this exercise will help them to hit the air harder. When punching one should develop accuracy and learn how to punch with your “whole body” going through the desired target and not just puhing it. I think that an easy way to achieve this is by training accuracy with small targets, speed with shadow boxing, strength with exercises such as this one and breathing and locking tecquinques. Moreover the practitioner must understand the true extense and meaning of his punch by adding intention (bruce lee) to it.
    Nice post!

  • Todd

    Reply Reply October 18, 2011

    I think the cue is to load her hips and glutes and then have her explode through her core getting the full kinetic chain firing. By doing the TRX rows you are activating her posterior chain and improving overall neural recruitment to throw a more powerful punch.

  • kenny

    Reply Reply October 18, 2011

    The key to punching harder would be to not watch this video or do any exercises that remotely look like this. Punching is about technique and learning to transfer your weight properly. The med ball and the trx will not help you with anything except cardio…look how sloppy and slow the girl was throwing the ball? And 4 reps on the trx…give me a break.
    This crap works for someone that is a couch potato and wants to think they are training like a fighter.

    • DebbieDowner

      Reply Reply October 19, 2011

      “Punching is about technique and learning to transfer your weight properly.” …i.e., the scoop toss in the video. You can learn how to transfer your weight, but these exercises are actually training your body to transfer weight properly (load & rotation). Also, you can only throw a punch as fast as you can stop it, i.e., the inverted rows are activating the muscles that will ultimately control the accuracy and stability of the punch. Without those muscles, you’ll throw your arm out and/or be vulnerable to a counter.
      So in a way you presented a fair answer, in the second sentence, which was completely relevant to the video. Just might not have realised…

    • Eric

      Reply Reply October 19, 2011

      As I mentioned in the article above, “So we’ve got to talk about punches that have a chance of landing, and with this, technique is first and foremost.

      Teaching technique is one way to “make” punching power.

      After that, we can train the body strategically to improve two of the genetic components (in italics) mentioned above.”

      It seems like you totally missed this in the article.

      Once you’ve learned/mastered technique, do you think there is no value in training fundamental patterns related to the technique to strengthen/speed up the muscles involved?

  • Tim

    Reply Reply October 18, 2011

    Definitely the rotation of the core is the key, but the inverted rows were very important to get the “snap” out of a punch.

    On a side note, the rotation and pivoting of her hips and knees kind of reminded me of the kicking drill you posted recently.

  • Michael

    Reply Reply October 18, 2011

    I would definitely say you are focusing on stability and rotational power. To stand firm on the legs = more stability = thus an effective and powerful punch. Making the hips loose and stronger = a faster punch.

  • risto

    Reply Reply October 18, 2011

    i agree with alot of people about turning and using the whole core etc beacause the energy comes from the ground up and then shot out from the hips. but i think the cue is to “rotate”. youare also exerting her mimicing the fatigue she would experience in a fight and still telling her to rotate as she went through it. in a nut shell the cue is “rotate” or use proper form even when she is tired.

  • Danny D.

    Reply Reply October 18, 2011

    Turn your hips and core into it.

  • MattM

    Reply Reply October 18, 2011

    Get your hips under and behind the punch to drive it through the opponent. Shoulder pop at the point of contact helps too.

  • Brad

    Reply Reply October 18, 2011

    Loading up as fast as you throw it

  • Smurf

    Reply Reply October 18, 2011

    In relation to punching power and also increasing punching power in the video it seems you are focusing on the same functional pattern that you would use throwing punch, mainly a cross or a hook. The medicine ball is weighted and is used for added resistance but still light enough for the athlete to perform the exercise in an explosive manner. And by you telling her to load and explode as fast as possible is the same function in throwing a punch very fast and explosively and bringing the hands back to the jaw line as fast as possible. The TRX looks like it is functional because it helps in bringing the athletes hands back to the jaw line or helping with the loading phase. I see you also keep the reps to a minimum because it seems you are primarily focusing on increasing the athletes explosiveness or punching power.

  • Josemm

    Reply Reply October 18, 2011

    Rotational power and stability is the key to punch hard. coordination os the body etc

  • Brandon Blumer

    Reply Reply October 18, 2011

    It works the Lats especially, then core and speed all at the same time. Most punching power I beleive comes from the core, lats, and chest, and lastly delts

  • Jay_G

    Reply Reply October 18, 2011

    Hip rotation, loading your back leg and transferring your weight as explosively as you can.

  • John

    Reply Reply October 18, 2011

    The medicine ball throwing develops the floor-legs-hip-core-back-arm chain to sustain power in the pucnhes

  • josue martin

    Reply Reply October 18, 2011

    ERIC VIDEO WITH RESPECT TO THE POWER OF THE FORCE stuck suddenly start from the ground and rises through leg, hip, CORE TO GET THE FIST This indicates that the movement developed more like throws punches Helps increase HIT POWER GREETINGS FROM ARGENTINA

  • Double Edge

    Reply Reply October 18, 2011

    Rotation of the hips

  • Rob

    Reply Reply October 18, 2011

    From the ground up. Kinematic chain baby.

  • Rocci

    Reply Reply October 18, 2011

    hips and core
    from the ground

  • Cork-boi

    Reply Reply October 18, 2011

    power = force x velocity.
    Training with medicine balls allows you to do movements explosively, without deceleration. Effectively your student is training thru the movement.

  • Bruce

    Reply Reply October 18, 2011

    Nice rotational movement, and multi-directional, or, on more than one plain, this is the key, if you only rotate from the hips then you still have a linear action. The other key to this… Velocity. Anyway over to Eric.

    Oh, stability also

  • Eddy

    Reply Reply October 18, 2011

    Rotate the hips and core, from the ground up

  • Cambo

    Reply Reply October 18, 2011

    No one threw any punches!
    Core engagement is one big thing I think with so many fighters exaggerating their real core strength and engagement. So much power from the legs is lost because the core isn’t engaging right.
    But the hardest punch isn’t always the best punch. If you get whacked setting it up it’s useless and if you miss it’s a waste of energy, so balance, accuracy and timing are even more important than power. A well balanced, well timed and accurate punch at 60% power will always do more damage than a 100% power shot that is not accurate and badly timed.

  • Alex

    Reply Reply October 17, 2011

    From the ground up

  • Mark

    Reply Reply October 17, 2011

    The power initiates from the ground.

  • Ando

    Reply Reply October 17, 2011

    Core, hip movement, stance, and pivot

  • carl

    Reply Reply October 17, 2011

    1. twisting of the core
    2. upper back strength

  • austin

    Reply Reply October 17, 2011

    I know one person said this but how to punch harder is through kinetic linking. The energy starts up through his feet, drives up his legs, into the torso, and through his fist.

  • Justin V.

    Reply Reply October 17, 2011

    Core strength and core explosiveness

  • Tonis

    Reply Reply October 17, 2011

    It’s the hip’s movement mainly that generates the power,and of course the core!
    In one episode of Sports Science (or sth like that) they examined where did Rampage get all his punching power and as he also said it’s the butt that generates the most of the power heheheheh!

  • austin

    Reply Reply October 17, 2011

    Eric, you made a mistake with the poll. None of those are the correct answers. Everyone know that the jab is the most powerful punch duhhh.

  • rob

    Reply Reply October 17, 2011

    Heavy deadlift and explosive cleans

  • The Hobbit

    Reply Reply October 17, 2011

    sounds like the cue is “avoid me” lol.

    when you said “straight from the ground” was what caught my attention. you also talked a lot about using her core as well. so to me, the whole concept of punching harder would come from the ground up. meaning that she uses the correct footwork so that she can properly align her hips, which helps engage the core so that she can use basically her entire body to generate the maximum amount of force behind her punches.

    • The Hobbit

      Reply Reply October 17, 2011

      by the way…. that is an EPIC picture at the beginning of the article

  • Dr Gaween

    Reply Reply October 17, 2011

    Like a good tennis forehand the power springs from legs to trunk turn with core power and torque, in this case shoulder strength and hand speed help as well.

  • Rick

    Reply Reply October 17, 2011

    The power comes as a result of kinetic energy starting at your toes, moving up through your legs, hips and torso and finally through your arms. The exercise with the weighted ball is what develops this.

  • Keith WATERMAN

    Reply Reply October 17, 2011

    Speed is the main cue I.E. acceleration of the hips when tossing the Med ball

  • Marco

    Reply Reply October 17, 2011


  • Hanshi

    Reply Reply October 17, 2011

    The punch comes through structure from the floor with rotation and vertical extension via a strong explosive core

  • Chris smith

    Reply Reply October 17, 2011

    Looks like the power come up your
    legs through your (HIPS) and back then
    finishes out your shoulders and arms.

  • Jonathan

    Reply Reply October 17, 2011

    Effective buildup and transfer of force from foot all the way up to hands.

  • Davide Ferrelli

    Reply Reply October 17, 2011

    Its definately the chain of events leading to the ultimate punch. Any monkey can throw a punch, but the training involved to apply proper technique takes much longer. for example, the punch actually starts from the ground, up. potential energy is loaded from the ground to the foot. the foot and ankle plantarflex, the knee extends, then the hip. there is involvement from all the core muscles in the form of rotation. the fist is really the end of the story. Fight science on national geographic allows rampage jackson to explain it quite clearly. take note to 7:20 and beyond

  • seby andrew

    Reply Reply October 17, 2011

    ‘load it up as fast as you throw it.”

  • Matt C

    Reply Reply October 17, 2011


  • gyrene91

    Reply Reply October 17, 2011

    “hips to core through the ground”

  • Chadd

    Reply Reply October 17, 2011

    Balance, core strength and loading it as fast as u explode it

  • Dave

    Reply Reply October 17, 2011

    hips and core into it and straight from the ground

  • wood530

    Reply Reply October 17, 2011

    using explosive power going as fast as you can

  • Qui

    Reply Reply October 17, 2011

    I think its mostly your hips, your core, and your stance.

  • ray

    Reply Reply October 17, 2011

    low center of gravity with fast rotation thru the hips

  • Patrick

    Reply Reply October 17, 2011

    The cue has got to be hip movement – the ability to create speed and power through moving your hips. The “push from the ground” part of it is just to force you to have a stable foothold so the power will be directed through your body and ultimately through your arm and fist, and not down into the ground.

  • Ghost1128

    Reply Reply October 17, 2011

    After watching the video, it looks like you are working on explosiveness through the core and hips. So I think that the key concept in throwing a powerful punch is to be able to explode through the hips pivoting on the back leg to create leverage and complete the follow through.

    • Ghost1128

      Reply Reply October 17, 2011

      forgot to add that you are also pushing off the ground with your rear leg to generate more force…

  • Diane Calise

    Reply Reply October 17, 2011

    A powerful punch would be obtained by the speed of the hips along with the legs slightly bent along with the upper body….movement is all together in a whipping action

  • Stelo

    Reply Reply October 17, 2011

    Hip and core straight through the ground! Push off the ground. Hitting home runs like in little league.

    • Stelo

      Reply Reply October 17, 2011

      Hips and core straight from the ground i meant.

  • caleb reynolds

    Reply Reply October 17, 2011

    I think it’s the hip and core rotation, but not just the rotation itself, but the explosion of sudden movement, putting greater force and speed ehind the muscle mass in her arms, producing more momentum and a more powerful punch.

  • Nuno Fontoura

    Reply Reply October 17, 2011

    I would say more rotation of the hips with lower gravity center which leads to increased core strength

  • Angelo

    Reply Reply October 17, 2011

    i think the main cue to punching power is the core she seemed to be working on her legs hips n core in throwing that ball you also mentioned to move as fast back or winding as she was moving forward the push of the legs and twist of the hips and core seem to generate most of the power as the arm muscles seem to be more of pin pointing and aim thoe your arms do need to be strong enough to enforce the power produced by your core(including chest and back) hips and legs well thats what i noticed in this video about punching harder

  • Lew

    Reply Reply October 17, 2011

    Snap from the floor to the fist, with a twist. You need speed with mass behind it. And the prone rows are for fast retraction. The less time the fist is in contact with the target, the faster and more destructive the impact.

  • DaveTheRave

    Reply Reply October 17, 2011

    when speaking about a very young Mike Tyson.a reporter told Teddy Atlas “He is a natural fighter,a born puncher”,Teddy Atlas’s reply was”Well he didnt walk in the gym like that !”

  • Mike

    Reply Reply October 17, 2011

    Hip rotation so you are punching from your legs through your whole body and not just punching with your arms (one fault of evander holyfield in his day). full rotation of the hips

  • VB

    Reply Reply October 17, 2011

    Core stability and hip movement

  • Don Heatrick

    Reply Reply October 17, 2011

    I’d say the cue you gave to punch harder was right at the end:
    “Load it up fast; as fast as you throw it.”
    You’re encouraging the use of the stretch shortening cycle to maximize power.

  • PJ

    Reply Reply October 17, 2011

    explosive release of the ‘load’ through the hips/core and tranfer of weight from rear to front leg

  • ivan

    Reply Reply October 17, 2011

    the hip mevement

  • Nindz

    Reply Reply October 17, 2011

    My understanding is that the key concept is the medicine ball slams.
    The movements are explosive, focusing on the core and hips.
    Improving the neuromuscular speed will improve power – just think Bruce Lee :o)

  • Mark

    Reply Reply October 17, 2011

    Core development is key to improving all strength – and with punching power it is no different.
    Slow twitch muscle fiber improvement and as shown in the video fast twitch fiber development – to provide explosive movement thru the hips and core with weight transfer from rear to front leg will improve the power in the punch.

  • William

    Reply Reply October 17, 2011

    “load” hips and core…..

  • Aaron Cook

    Reply Reply October 17, 2011

    Using your core and getting good hip rotation

    • Adrian

      Reply Reply April 30, 2015


  • jay

    Reply Reply October 17, 2011

    punching harder,you need several things to punch harder than you are right now. you need the right technique,speed,strength,power,and snap,but one thing people forget is to relax and have a strong stance, remember to punch harder you need to start with a solid stance and be relaxed if you get to stiff you loose a little. if you get to stiff its like putting the brake and hitting the gas at the same time you get nowhere.the power of your strike starts on the floor than travels up your legs to your waist up to the shoulder then the end of your fist then the last snap and follow through is were you hit hard or harder.iam no expert but from my experience one thing that does help is medicine ball throws,chopping like hitting the tire with a sledge hammer and also using weight you can handle from the ground, if you laydown flat on your back grab a weight bend your elbow hold the weight there and explode strait up like a one handed bench press but straight also need to condition your punching muscles and hit a heavy bag is still a great way to build your punch better than you have now.

  • Gary

    Reply Reply October 17, 2011

    rotational throws with the medball. staying low using the hips and core with full power and speed to increase overall hook power, and the distancing drill because her next opponent is a striker. the inverted rows are for her to have enough strength to keep her hands up the whole fight with the ability to throw hard liver shots & hooks when her opponent over commits, or she is pressing against the cage and using dirty boxing

  • Jason

    Reply Reply October 17, 2011

    Core speed and explosion.

    • Doug

      Reply Reply October 17, 2011

      this is the answer. explosive hip rotation. even for straight punches. another cue for throwing non-telegraphed punches is to explode from a relaxed muscular state with no “wind up”. similar to seated box jumps (only with your hands)

  • Michael

    Reply Reply October 17, 2011

    Your training him to generate as much power as possible thru his transverse(rotational) plane

  • henry

    Reply Reply October 17, 2011

    the torque in the hip plus the stance she has

  • Hugo

    Reply Reply October 17, 2011

    The only thing I can think of is sequenced muscle activation in an explosive way.

  • John Huff

    Reply Reply October 17, 2011

    It seems that the “loading” is the cue you are using…the slight opposite rotation of the hips, then to explode through and the let the arms follow…rotating the hips as fast as you would throw the ball. Being slightly up on the balls of the feet is important as well…this allows for smoother & more free rotation.

  • c

    Reply Reply October 17, 2011

    hitting from the “root to the fruit”!”

  • Igor

    Reply Reply October 17, 2011


  • richard bennett

    Reply Reply October 17, 2011

    by twisting her hips and generating more force from her core

  • David

    Reply Reply October 17, 2011

    Doing the movement as quickly as possible, both in the load up and throw. Thus going for full explosive movement.

  • Shawn Lee

    Reply Reply October 17, 2011

    in my observation, the power is generated from the rear leg that push off the ground which transfers the power to the hip, trunks and core that your turn which transfers power to the shoulder and then to the elbow and arm when you extend fully while punching.

    • Steve

      Reply Reply October 28, 2012

      2)Explosive rotation for core generation, and release of the ball excerting additional force.

      1) Picking up the ball and setting your legs in a position to generate force to the core…2^^

      3) Sparring technique/speed

      4) Row demestrates good pull speed

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