Most people who are new to boxing try to hit harder by swinging their arms harder. It makes sense on the surface, since the arm is what reaches the bag. In practice, the arm is the last link in a chain that starts at the floor. Punches thrown with only the arms tire your shoulders quickly and don't carry much force. Punches that use your whole body feel easier and land with more power.
This guide explains how that chain works and what each part does. It also includes some simple drills to help you put it together. Anyone doing Box classes at MPower will find it useful, and so will anyone who enjoys the punching rounds in Burn or BBB.
Check with your GP or physio before working on power punches if you have back or shoulder problems. The same goes for hip and knee issues. Let your trainer know before class too.
The chain from floor to fist
Think of a punch as a sequence of movements that each add a little more speed:
- Feet push into the floor and start the rotation.
- Legs transfer that push upward.
- Hips rotate towards the target.
- Core carries the rotation from the hips to the shoulders.
- Shoulders turn and drive the arm forward.
- Arm and fist deliver the punch in a straight line or arc.
When everything fires in the right order, each part adds to the one before. When one link is missing the arm has to do all the work. Stiff hips and flat feet are the usual culprits.
Your feet
Power starts with how you push into the floor. In your boxing stance, your back heel is slightly raised, so you're on the ball of your rear foot. That lets the foot pivot.
On a cross (the straight punch from the back hand), push through the ball of your back foot and turn your heel outwards as you punch. That pivot starts the hip rotation. If your back foot stays flat and still, your hips can't turn properly and the punch loses force.
For a lead hook, the lead foot does a similar job, turning slightly inward as your lead hip rotates.
Staying light on your feet also matters. Being slightly up on the balls of your feet with bent knees lets you pivot quickly. Flat, heavy feet make every punch slower to start.
Your hips
Your hips drive most punches. On a cross, your rear hip drives forward and turns to face the target. For a lead hook, your lead hip turns back across your body.
A simple way to feel this is to throw a slow cross with your arms crossed over your chest and no punch at all. Just pivot the back foot and turn the hips. You'll feel how much movement comes from the lower body alone. Then add the arm, letting it ride on the rotation that's already happening.
Keep the rotation controlled. Over-rotating so you end up facing sideways, or twisting so hard you lose balance, takes away from the next punch.
Your core
Your core muscles link your hips to your shoulders. They need to stay firm enough to pass the rotation upward while still allowing your torso to turn.
A short, sharp breath out as you punch helps brace your core at the moment of impact. That's one reason boxers make a "tss" sound as they hit. It also stops you holding your breath, which tires you out.
Core strength helps a lot here. Strength sessions like Build, with coaching on form at every station, support the trunk stability you need for boxing.
Your shoulders and arms
By the time the movement reaches your shoulders, most of the power has already been created. The shoulder turns forward with the torso, and the arm extends as the last part of the chain.
Two things help at this stage.
Stay relaxed until impact. A tense arm moves slowly. Keep your shoulders and hands relaxed as the punch travels, then tighten your fist just as it lands. Relaxing again straight after lets you bring the hand back quickly.
Punch through the target, but don't overreach. Aim slightly past the surface of the bag so you don't pull the punch short. Avoid leaning forward or locking your elbow to reach further. If the bag is too far away, step closer.
Drills to build power
Try these in class or as part of your shadowboxing at home. Do them slowly at first, focusing on the feel of the movement.
Pivot drill
Stand in your boxing stance without punching. Pivot on your back foot and turn your hips towards the front, then return. Repeat 10 to 15 times. Then do the same with your lead foot and lead hip for the hook movement.
Slow-motion cross
Throw a cross in slow motion, about five seconds from start to finish. Feel the order of the movement. The back foot pivots first and the hip turns with it. Then the shoulder follows and the arm extends. Return just as slowly. Do five slow crosses, then five at normal speed.
Hip-led jab and cross
Throw a jab and cross combination, but focus only on the hip turn on the cross. Your trainer may cue "turn the hip" or "pivot the foot". When it starts to feel natural, think about the arm again.
Bag rounds with one focus
When you're on the bag in class, pick one link of the chain to think about for a whole round. One round might focus on your back foot pivot. Another might focus on breathing out with each punch. Trying to think about everything at once usually makes it harder.
Common mistakes
- Arm punching. Throwing with the arm only while your feet and hips stay still. Your shoulders will tire quickly and the punch will feel weak.
- Flat back foot. Without a heel lift and pivot, the hips can't rotate.
- Winding up. Pulling the hand back before punching gives away what you're about to do and slows the punch down. Throw from where your hand is.
- Leaning forward. Reaching with your upper body pulls you off balance. Use your feet to close the distance.
- Tensing everything. Staying tight the whole way through makes punches slow and tires you out.
- Bending the wrist on impact. Keep your wrist in line with your forearm to protect it.
Power takes time
Developing good punching mechanics takes repetition. The movements may feel awkward at first, especially the foot pivot. For many people it starts to click after a few weeks of regular classes with a trainer watching.
Power also depends on fitness and strength. As your legs and core get stronger in Build and your conditioning improves in Burn, your punches will get stronger too, without you trying to force it.
Practise with a coach
The fastest way to improve your punching is with someone watching your technique. Box classes at MPower are skill-based boxing for power and coordination, and every one is coach-led. Find a Box session on the timetable, or start with MPower's 2 weeks free offer on the membership page. It includes free boxing gloves and a $0 joining fee.
