How To Best Way To Punch

What is a hard punch?

This might sound trivial, but definitions are key so before we answer the question “How to punch harder?” we need to define what “harder” (or “heavier”) actually means. This will allow us to explore the physics and arrive at the correct answer.

There are two aspects by which one can define a punch as “hard”: impact force and effect on the opponent.

In terms of effect we could say a punch was relati

In terms of effect we could say a punch was relatively hard if it achieved a knockout (KO). In a less extreme definition we could consider a punch to be hard if it broke the opponent’s structure and balance sufficiently to open them up for follow-up punches. However, the effect of a punch depends on:

  • the positioning of both fighters
  • the fighter bodies’ momentary center of balance and vector of movement
  • the fighter bodies’ inertia and the local inertia of the body part where the punch lands
  • the exact point and angle of where the punch lands
  • the hardness / softness of the tissue being impacted

to name a few…

If we define a punch as “hard” judging by its effect, we’ll go nowhere in trying to land harder punches as we’ll basically need to develop an entire fighting system as a response.

However, if we forget about those complications for a moment and focus only on the impact force of the punch then we can use a fairly simple physics model to explain the different factors affecting it. We simply need to use the laws governing the generated force in terms of kinetic energy (energy of a body in movement) and the impact force resulting when that energy hits another object.


3. Hook

Hooks also get the whole body working. One hint for throwing a good hook is to remember that like the jab and cross, the punch is coming from the whole body. Remember that you’re throwing punches with your shoulders and not your fists.

To throw a hook, start with your lead side. Raise your arm up to shoulder height, bending your elbow to create the hook with your thumb on top of your fist. For the motion, turn your whole body in the direction of your fist, while also turning your foot and leg in the same direction, letting your upper body follow as you throw the punch. To reset, make sure you’re facing front again, hand guarding the face.

For the other side, don’t switch your lead leg. Repeat the same position and movement on the other side, turning your whole body starting with your foot, then following with your leg, hip, torso, and finally, your shoulder and arm.

Power it up!

You can do both hooks as a combo, just remember to turn your body and guard your face.

Remembering that punches are thrown by the whole body will not only turn boxing into a full-body workout, it will keep your body safe from injury as you perfect your technique. Being aware of every move your body is making will also help your mind and muscles work together. By following good technique, you can get in the zone, learn mindfulness, and give your boxing workout your all.

FightCamp can help you develop your boxing training and act as boxing coach, with boxing tutorials and different paths to follow, applying the techniques you learn.

Tip 6: Toughen Your Knuckles and Wrists

Some of the strength behind your punch is found in the strength in your wrists and knuckles.

A weak hand can produce a weak punch. A weak punch can cause minimal damage to your opponent and more damage to you.

To strengthen your wrists, you can perform a few flexion and extension exercises prior and after exercising. These can help promote flexibility in the joints.


Practice good stretching, and to build up some strength, add some resistance through the likes of pushups or weighted exercises with dumbbells.


Another good way to toughen your wrists is by actually punching. Make use of a speed bag or a heavy bag, but try not to go in too hard at first.

Work your way up to see how much you can handle, and always remember to use the right kind of hand wraps and gloves to prevent injury.


When you think about the knuckles, some professional boxers and trainers may object to conditioning. It depends on personal preference and practice.

Many martial artists such as Muay Thai practitioners tend to condition several parts of their body, for instance. If you do indeed wish to toughen your knuckles, consider the following advice:

To toughen your knuckles, you can perform knuckle pushups. This exercise thickens the skin over the muscles through the formation of calluses.

Tougher skin means they can take more punishment. Knuckle pushups also aid in strengthening your wrists, triceps, and shoulder and chest muscles.

Another exercise is to hit a heavy bag without gloves. Go bare-knuckled or use hand wraps. Either way can help toughen up your knuckles. Always practice proper punching form, however.

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.

The Laws of Physics Dont Lie: Remember Mass X Velocity!

Bruce Lee’s freakish explosive power can actually be validated by understanding the basics of kinetic energy. Essentially, mass (m) times (v) velocity equals impact power. If you double the mass of the object (i.e., body weight) and leave the velocity (speed of the punch) constant, you will double the impact power. But, if you leave the mass of the object (i.e., body weight) constant and double the velocity (speed of the punch) you will quadruple the punching power. See my Combat Speed Training DVD Series to learn more about improving your punching speed.

Tracking Your Hand Speed

Thanks to science, these days you can actually measure your hand speed. That’s right, there are tools that you can place in your hand wraps or in your gloves while you shadowbox, hit the bag, spar, etc. that will tell you what your hand speed is. Not only that, but it will also track it all in an app for you so you can see how you can progress. You have two options when it comes to this. you can get the PIQ by Everlast, which will cost you $99 per one sensor, or you can get the Hykso trackers, which are $149 for two. Both have their advantages and both get the job done. You can buy them on Amazon below:

7) Tighten and Breath out for Body Shots

A well placed body shot to the solar plexus or liver will almost certainly cause your legs to collapse and fold you over. These kind of shots are nearly impossible to get up from and even if you do, it’ll affect you for the rest of the fight.

Aside from rolling with the body shot, the next best thing would be to tighten your muscles on impact and as you do, breathe out slightly. Don’t hold your breath as you’ll just end up getting the wind knocked out of you.

3) Strengthen Your Neck

Think of your head as a gyro ball (a ball within a ball). Anytime there is a quick impact on the neck or above, the liquid surrounding your brain causes it to shudder.

This is why the jaw is the most vulnerable because whenever there is a forceful impact, it causes your head to accelerate in a certain direction while your muscles and bones acts as a stopper.

While this is happening, your brain is moving around and can crash into the side of your skull, which results in knockdowns, knockouts and even worse.

The last thing you want when someone hits you is for your neck to snap back (whiplash) or rotate quickly. By strengthening your neck as a shock absorber, you will minimize the possibility of sharp rotations to your head.

The Hand Speed Workout

Now that we know of the tweaks we can make to get our hands faster, let’s talk about the training we can do to allow our body to be faster. There are things you can do daily in training to increase hand speed, the key will be a clear focus on this particular goal.

Shadow Boxing – The King of Hand Speed Workouts

Most of what you can do to get faster will revolve around a shadow boxing drill of some sort. Shadowboxing allows your hands to fly freely and forces you to pull your punches back which is what contributes to speed and snap, just as much as throwing the punch out. Because there is nothing to land the punch on, you also work on your fast-twitch muscles more than you would hit a heavy bag, for example.

Let’s get into the shadowboxing drills.

Regular Shadow Boxing – With a Twist

The first workout you will start just like any other shadow boxing workout but you will have to tweak it just a little. This will be exactly what we mentioned in #1 above. As you begin your shadow boxing workout, isolate your punches. Start with the jab and throw it as you normally would. Then, try to throw it even faster than that. With each punch, be conscious of what you throw, and throw it faster each time. You will quickly realize that you have been holding back your full potential and not throwing at full speed the entire time. This is mentioned first because you will be doing this with each punch you throw from now on no matter the workout. Throw as fast as you can EVERY time.

Because we try and conserve energy, especially when we are out of shape, we build bad habits and bad neural pathways in the brain that make us throw average punches. This is where you rewire yourself. So here, do 50 of each punch, throwing as fast as you can each time, then do 50 of different combination variations. Again, throwing as fast as you can each time.

2. Shadow Boxing With Gloves On

Another useful workout, and certainly has helped me increase my hand speed, is shadow boxing with gloves on, the heavier the better. Keep the above concept in mind as you do this, making sure you are throwing to your full potential each time. The extra weight and resistance will help your hands strengthen the “speed muscles.” It’s basically isolated gravity training or at least as close as you can get to it. This is a simple workout, simply proceed with your typical shadow boxing, instead just keep the gloves on. Aside from hand speed, this is also great for conditioning.

3. Shortening Your Punches

You may have seen the guy who does an impressive shuffle with his hands throwing short punches. A lot of boxers, and sometimes even coaches, dismiss short punches during shadowboxing as a waste of time or just plain “showing off.” However, there is a method to the madness. I once thought the same thing when I saw one of my opponent’s shadowboxing, thinking “I’m going to kill this guy he can’t even throw a full punch.” At that time, I was young and naive. When we got in the ring, he was so fast I never saw his hands leave his chin. It was just my head snapping back from his jabs and then me seeing him with his hands up, he was that fast. Luckily my IQ won me that fight but I took a valuable lesson away from it and started experimenting.

After a few weeks of practicing it, I noticed a huge improvement in hands speed.

Here is what you do. Every time you throw a straight punch, do not fully extend. Stop your punches about halfway and pull them back as fast as you can. Do this with every punch. Here is a sample of Roy Jones shadow boxing this way.

4. Resistance Bands

This is the most overlooked workout for hand speed and I’ll never know why, but the science behind it makes sense and it has definitely worked for me. Whether you have your own resistance bands or want to get one specifically designed for shadow boxing, it works. The way you do it is simple, grab the resistance bands, over or under the grip, depending on your preference, then throw each punch as fast as you can. If you are not getting enough resistance, wrap it around a stationary object(that won’t budge) like a pole, and walk away from it until you get the resistance you are looking for. Then, proceed to throw each punch as fast as you can, every single time. I can’t emphasize the importance of that enough.

5. Weights

The other option is to shadow box with weights as we’ve seen guys like Mayweather, Rigo, and Mosely do. Some people have negative things to say about this exercise but it can definitely help hand speed. Probably the least effective of all the above mentioned, but still worth a try. As long as you can keep the same mindset of throwing each punch as fast as you can, you will see improvement. Right after I set these down during a workout, my hands feel like whips flying through the air, you have to feel it to know whether it works for you or not. It is also a great workout for conditioning.

Try variations of the shadow boxing workouts week after week and see which one gives you the best results. I ranked them in order of effectiveness so numbers 1 and 2 are most recommended by me personally.

Heavy Bag Hand Speed Workout

The heavy bag can be a great tool to build hand speed, specifically with combinations. The reasons for this is very simple: sound. When hitting the heavy bag you can hear the impact of each punch, and more importantly, the time of impact between each punch. We can use this as a great tool to track our speed increasing. This is the best tool to increase the speed of your combos.

Here is the simple, yet super effective heavy bag hand speed workout:

Instead of just blasting off on the heavy bag for power and conditioning, you will instead focus on two punches at a time. The focus will be on the sound between the two punches landed. Try to focus on combo at a time, starting with the classic 1, 2.

Throw the 1, 2 at the bag and listen to the sound. Now every subsequent combination should be thrown to try and make the combo sound like one punch. The goal will be to make the two punches sound like one. So keep throwing as fast as you can until you can achieve that goal.

Its very simple, throw the combo, and with each combination, decrease the time between impact each time. Work on this consciously for multiple rounds and I promise you, you will see a difference in your combination speed within a week. Once you master the two-punch combos, you can move on to three and four punch combinations.

The Speed Bag

You can’t talk about hand speed without mentioning the speed bag. This won’t turn you into Manny Pacquiao overnight, but it can help. Keep in mind, however, we’ve seen many slow fighters hit the speed bag too. This is because just like with all the above exercises, it’s not just the hitting that counts, but how you hit it that’s most important. The speed bag does help develop fast-twitch muscles but you have to make sure to make a conscious effort to hit it as FAST as you can. This is perfect for the last workout of the day.

Strength Training for Speed

There is one cardinal rule to hand speed, absolutely no weight lifting. You can lift weights and get faster-doing everything above, however, you won’t be as fast as you can possibly be if you’re lifting weights, especially heavyweights. For strength training and hand speed, there are two exercises you want to stick to.


You don’t want to be fast with no sting, so strength training is important, but you want to steer clear of exercise that gives you the power and slows you down. Luckily there is the most infamous strength training  workout of all time: the pushup

Pushups are a great exercise for speed, power, and explosiveness. The key to doing them when focusing on increasing hand speed is to do them fast. This is the one thing you want to ingrain in your brain is that everything you do from this point on, should be done with speed.

Aim for 400+ daily and try to knock them down under 20 minutes.


Instead of the regular pull up, the chin-up is the superior pull exercise to the regular pull-up. This is because it will work the “pull muscle” between your bicep and your forearm more. This will aid in building those small muscles that will help you pull the punch back quicker than normal. Which creates an opportunity for a better snap and getting back to defense in good time. The key here is the same, do them fast.

Make sure to warm up properly before your workouts, as an injury is possible when doing fast and explosive movements.

There are a lot more strength training exercises you can do for strength, but purely for speed training, I would stick to these two.

Weapons Training Will Help You in the Long Run!

Did you know that training and working out with weapons will also improve your ability to punch correctly. Stick fighting practice, for example, can make a huge difference in your training progress. Gripping a rattan stick (also called a kali stick) and performing stick drills like hubud, sombrada, punyo sombrada, six heaven and the like will condition and strengthen your arms, forearms, wrists and hands. Most importantly, the structural integrity of your fists will improve and this means you can deliver a solid punch without risking a structural breakdown of your hands. This may sound trivial to the unschooled, but you have to remember that your fist is the load bearing component of any punch. If its weak or flimsy you’ll be in big trouble.

How To Punch Harder

Before diving into some training applications to enhance punching power, it should be noted that the greatest influence on improving effective mass and therefore punching harder is experience. The more an athlete is punching a target, the better they will be at enhancing effective mass [4].

However, one technique that could help to deliver a harder punch right away is the use of an ‘energy shout.’

An ‘energy shout’ made pre-impact of a strike has the potential to increase effective mass [4]. This could be why tennis players make a loud grunt whenever they strike the ball.

When training, there is evidence that being able to choose your own combinations of strikes enhances punching velocity by 6-11% and impact forces by 5-10% [5].

When hitting pads or the heavy bag, rather than going by pre-determined combinations, self-select your own and you can punch harder and faster in training which may lead to positive long-term adaptations.

Not Staying Grounded

To generate and transfer force effectively from the ground through to your hands, you need to stay on the ground when throwing a punch. This will allow you to generate the greatest effective mass.

Being Too Stiff

Just because you feel like you’re putting maximum effort into your punches does not mean they will be hard and fast. Stiffness is what will slow down your punches as shown by the double peak muscle activation phenomenon. Fast and loose is your ticket to a harder punch. It should feel almost effortless.

Throwing Wild Punches

Similar to being too stiff, throwing full-blown haymakers not only are slow and soft punches, but they leave you open to getting countered very easily.


Extending too far by throwing your body weight forward is only going to throw you off balance, not help you punch harder. You should be able to throw with power and return to your boxing stance immediately, or another punch. This is known as “sitting on your punch.”

Poor Distance Control

You need to know your range. Making contact with an opponent only halfway through the punch reduces punching impact force because force isn’t able to be transferred effectively to the target.

Proper Technique To Punch Hard

Let’s start with your stance. Your feet should be slightly wider than shoulder-width to provide you with a solid base to punch from. Your knees will be slightly bent. As you start to throw your punch (in this instance, the cross or rear hand punch), your back foot will pivot in the direction of your punch with your heel lifted off the floor.

Rotate hard and fast with your trunk while simultaneously dropping your bodyweight down like you are “sitting on your punch.” Turn your hips in the direction of your punch with this rotation. Keep your shoulders, arms, and hands relaxed while throwing the punch. Turn your fist over by pronating your hand while punching. You are aiming to make contact with your index and middle finger knuckles.

If you are not wearing gloves, making contact with your ring or pinky finger knuckles is likely to cause them to break. Exhale sharply when you punch to take advantage of the ‘energy shout.’

What Exercises Help You Punch Harder And Faster?

Based on the research presented, prioritizing training the lower body seems to be a logical way of improving punching power due to its greater contribution to an effective punch. Typically, these should be done in the 3 – 6 rep range as increased muscle size is not usually the desired outcome. Each exercise mentioned is in the video below.

Jump Squat

The jump squat is an epic exercise for blasting knockout power. It can be loaded in many ways to target certain parts of the force-velocity spectrum. For example, loading >80% body weight targets the quality of strength speed.

<10% body weight targets the quality of speed-strength while training at loads between 30-45% 1RM squat targets the load that maximizes power output.

Band Assisted Jump

No one talks about this exercise. It is the most effective way of training pure speed. Strong legs are great. But you need to be able to produce force very quickly. Jumping with less than bodyweight is your ticket to developing game-changing speed.

You will need to tie a band to the top of a rack. You can either hold the band or wrap it under your arms like in the video above. I prefer it this way.


For pure strength development of the legs, you can’t go past the squat. Front squat, back squat, split squat, doesn’t matter. As long as you can load it relatively heavy, you will build stronger legs that can carry over to punching power.

Landmine Rotation

My favorite trunk exercise for boxers. Do you want to improve your ability to rotate hard and fast with your trunk and hips? You need to perform the Landmine Rotation. Make sure you turn your hip and pivot your feet. Don’t stand like a stiff statue which you will often see in other videos.

Bench Press

Those who are less informed will tell you the bench press just makes you slow. Sure, if all you did was bench press heavy and never do anything at speed. But we know that the speed at which you move the barbell while benching is highly correlated with punching power. So it would be silly to not use this exercise in your quest for knockout power.

Medicine Ball Punch Throw

Easily my favorite upper body ballistic exercise for strikers. Sure, you can perform plyometric (clap) push-ups. But they don’t give you the sequencing of the punch that the medicine ball does. Keep these light. A 2-3 kg (4-6 lb) medicine ball is more than enough. Try to replicate your punch exactly.

Punch More!

Boxing experience is associated with how hard you can punch. So it goes without saying, the more time you can spend practicing your punch technique, the better you will get at punching. Resulting in a harder and faster punch.

Here is a couple of example programs that can be used and tinkered with for someone trying to punch harder. These are general in nature and are more to provide a framework for those looking for guidance.

Remember with strength & conditioning training, certain capacities that don’t get trained while doing the sport should be touched on during strength training. For example, generating very high levels of force rarely occur (depending on the martial art).

Being able to increase the maximum level of force an athlete can produce, theoretically submaximal force outputs become easier which therefore will increase work capacity or conditioning.

Trainee with little to no strength training experience

                Preparing for more intense work in the future. Developing a general strength base.

Day 1:

A1) Upper Body Extensive Med Ball Circuit

1. Chest Pass Wall Rebound x15

2. Sideways Rotary Pass x15/side

3. Front Facing Side to Side Wall Rebound x8/side

4. Slam x15

Complete once through

B1) Box Jump 4×3

C1) Back Squat 3×4 (4sec down, leaving 2-3reps left in the tank after each set)

D1) Bench Press 3×6

D2) Chinup 3xMax bodyweight strict

E1) Pallof Press 3×10/side

E2) Side Plank 3x30sec/side

Day 2:

A1) Extensive (non-maximal) Jumping Leg Circuit

1. Tuck Jump x10

2. Skater Jump x10

3. Lunge Split Jumps x10

4. Pogo Jumps x20

5. Squat Jump x10

Complete once.

B1) Landmine Rotation 3×6/side

C1) Plate Lateral Lunge 3×5/side

D1) 1-Arm DB Press 3×6

D2) Half-Kneeling Cable Row 3×8-10/side

Day 1

A1) Band Assisted Skater Rebound Jump 3×3/side

B1) Heavy Band Rotation 3×5/side

B2) Explosive Med Ball Rotational Punch Throw (see video) 3×3/side

C1) Half Squat off Pins 3×2-3

C2) Band Assisted Jump 3×5

D1) KB Swing 3×6

Day 2

A1) Bench Press 3×1+1+1 w/30sec rest between reps @93-95% 1RM

A2) Explosive Med Ball Chest Throw 3×3

A3) Bench Throw 3×4 @30% 1RM

A4) Band Assisted or Incline Clap Pushup 3×5

B1) Weighted Pullups 4×5

Increase punching power by putting more mass behind the punch

Despite being just linearly related to impact force, the mass behind a punch can have a great effect on the power delivered. Here is the relationship between the mass thrown into a punch and its impact (velocity and duration fixed):

We gain less for each step-wise increase in mass (1 kg ~= 2.2 pounds). For example, going from 1 kg to 2 kg leads to doubling the force of the punch.

However, there seems to be evidence that much of the edge in punching power achieved by professional boxers and other martial artists comes from their ability to put more mass behind their punches. This is a conclusion expressed in Smith & Hamill [2], Neto et al. [3] Cheraghi et al. [4] It is possibly an implied conclusion from Bergün et al. [5] where the increase in punching power in orthodox versus southpaw stance is attributed to greater rotation of the trunk which likely translates in both increased velocity and mass.

The only data on the relative difference between inexperienced and experienced fighters is presented by Neto et al. and it shows that experienced fighters were able to engage twice the effective mass compared to the control group (2.62 kg vs 1.33 kg).

In terms of ways to increase the effective mass and thus punch harder, Cheraghi et al. suggest leg work and core strength exercises:

“Fundamental to successful boxing performance is optimum punching force that could not be achieved without taking advantage of lower body motion. Leg drive has been observed to build-up momentum in the kinematic chain helping towards greater fist velocity and the effective mass. Therefore, specificity of strength training should focus on lower body kinematics.”

Neto et al. cite Blum (1997) in support of tightening specific muscle groups to achieve greater effective mass:

“The well-trained martial artists may achieve higher effective masses by tightening appropriate muscles immediately before the impact.”

and additionally, Pain and Challis (2002):

“…muscle tension reduced the intrasegmental motion by 50% during high-energy impacts, contributing to a decrease in the energy lost from the forearm during these impacts.”

Therefore, if you want to know how to punch harder, one answer seems to be: train for leg explosive power, core strength, and tense specific muscle groups during the impact in order to increase the effective mass behind the punch.

Having a greater body weight will also help according to a study by Waliko et al. [7] on Olympic boxers which is also weakly supported by data from Guidetti et al. [6] on middleweight boxers and Neto et al. [3] on kung-fu athletes.

Tip 2: Utilize Your Entire Body

The power behind a punch is not just in your arms. Rather, it is in various parts of your body from your core to your feet.

It is especially clear in boxing techniques that your entire body is put to good use when you throw a punch. This can be broken down easily enough:


Your feet are slightly spread and pivot toward the direction of the punch to help generate power.


As mentioned in the previous section, keep them bent to transfer that energy.

Upper Body

Keep your core tight. Rotate your hips and your torso. This serves a similar purpose to moving your feet: it helps build power.


When you rotate your hips and torso, rotate your shoulders as well. This should all be done as you swing in a fluid motion.

Take care not to overextend your arms as it can cause strain on the muscles, weakening your punches.

If you wish, watch any boxer whether in a match or in training, and you’ll get a pretty good picture of what we’re talking about.


Remember to keep your eyes on your opponent and be aware of your breathing.

Inhale before you swing, and exhale with each punch.

This type of breathing technique may seem tough at first, but you can get used to it the more you practice.

Exercises to Punch Faster

Punching hard is an integral part of boxing, but there is more to becoming a great fighter than executing heavy blows. Each blow must be both fast and accurate, timed expertly, with a particular rhythm to land on your opponent’s head and body.

  • Shadow Boxing — Once again, shadow boxing is a great routine you can do anywhere to practice your form and speed against a visualization of your opponent. By practicing speed and technique, they become second nature and naturally incorporate themselves into your regular boxing and sparring matches.
  • Speed Bag — The speed bag is designed specifically for you to practice speed, rhythm and timing. Because of the way it swings back and forth, you must learn the proper method of repeated hits to have a successful workout that will become a natural part of your in-ring form.
  • Double End Bag — The double end bag is similar to the speed bag, except that the light tension of its attachment on the ceiling makes the bag moves more randomly. The random movements simulate the motion of a real opponent who will be moving and trying to prevent you from landing a punch.
  • HIIT Heavy Bag — High-Intensity Interval Training (HIIT) on a heavy bag will absolutely wear you out in a short amount of time, building muscles and working on your form. Focus on form and speed rather than power punches to get the most out of the workout. The essential workout is to hit the bag as fast as possible using different combinations of jab, cross, hook and uppercut for as long as you feel comfortable, and then continue for a few extra minutes.
  • Pushup Variations — Push up variations can’t be emphasized enough as to how they help the boxer develop strength and endurance. One-handed pushups provide focused workouts on each arm. Clapping between pushups makes them more dynamic while helping you develop your speed and coordination. Reverse pushups focus on your triceps instead of biceps, and propping your feet up on a stable bench or chair helps develop different portions of your chest muscles.
  • Resistance Bands — Resistance bands are an alternative to weightlifting and are arguably a safer means of exercise. They’re also a simple piece of equipment you can keep at home or the office if you don’t have room for an actual weight set.

How to Punch Faster Without a Speed Bag

The speed bag is designed to develop faster punching and is, therefore, one of the best ways to train for faster hands and quicker, more rhythmic punches. However, you can use other ways to develop physical techniques to punch faster without using a speed bag. One other method is to train with punch mitts. You’ll need a pad holder, but having targets like focus mitts can help sharpen your punching speed.

Cross training in other sports carries over to boxing and can change an ordinary routine. Throwing a baseball for speed will also improve the speed and accuracy of your punches. Playing basketball helps develop an instinctive sense of space and distance while improving your aim. Ultimately, most any exercise or sports training is going to come back with you when you return to your boxing routine.

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