To have a big punching power can be really helpful when it comes to fighting. Because with fewer shots, you can do some serious damage to your opponent, and finish the fight quickly.
OK, that’s cool, but how do you know if you have big punching power? What are the signs of a hard hitter? How to measure your power? These are the question that we are going to discuss in this article.
How to test your punching power?
If you have experience in sparring or fighting, you probably know your punching power. But if you never practiced combat sports or you are still a beginner, it’s not so easy to tell. You can go and try hitting those punching power machines but they are nowhere near accurate when it comes to measuring the power of the blow. I don’t know how exactly they work but I think, they take into account more the speed and not the actual power.
Of course, that doesn’t mean you can’t hit them just for fun, but I don’t recommend using these machines for measuring your punching power.
But here are 4 things you can do, that will help you to find out if you are a hard puncher:
1. After a pad work, ask the guy that holds the pads for feedback. Our hands are really sensitive. So when punching someone in the hands (regardless of the protection of the pads), he will be able to give you some real feedback on your punching power. Even if you don’t ask him, you can just observe his reactions. If it looks like you are hurting his hands or if he takes a timeout, that means you probably hit hard.
2. Sparring partner feedback. The guy who you punch in the face will know your punching power, even better than yourself. So ask him how hard you hit compared to the other people in the gym. Also if you noticed that he was stunned or dazed or even knocked down, after you land something solid, you will know that you have a decent punching power even without asking.
3. Heavy bag – How much do you move the heavy bag when you hit it? Compare yourself to the others in the gym and you can get an idea of your punching power. And, of course, punch the bag, don’t cheat by pushing it.
4. How do you feel when punching – It’s obvious that you can’t test your punching power using the first 3 ways if you don’t go to the gym. If that’s your case, you can try to just throw a punch in the air. If you feel like you are shooting with some heavy ammo, you probably hit hard. And if you feel your fist, light as a feather, chances are you don’t have much punching power.
If you want to increase your punching power, make sure you check out this: Punching power tips – Free PDF file
In this file, I give away my 25 best tips on how to improve your punching power!
Punching power – born or made?
Genetics play a huge role when it comes to punching power. A big portion of how hard you can hit is determined by the muscle, bone and ligament structures. Also, some people have a higher percentage of something called fast-twitch muscle fibers, while others have more slow-twitch fibers.
The difference between them is that the first type – the fast-twitch, is correlated to the explosive power – (you use your explosive power when punching, sprinting, jumping, etc) while the second one- the slow-twitch type, is activated when doing long endurance exercises such as distance running, swimming and cardio exercises.
The fast-twitch muscle fibers can generate huge power for a short period of time but fatigue faster. And the opposite is true for the slow-twitch fibers. It’s like the difference between a sprinter and a marathon runner. That’s why often we see hard-punching boxers or MMA fighters gassing out quickly while fighters with less punching power than rely on volume of punches being able to box/fight without getting fatigued.
So if you are born with more fast-twitch muscle fibers, you will have more explosive power, which means you are able to punch harder. Below in the article, I talk about how you can check that.
However, the factor that is even more important than genetics, is the technique. If your technique is on point, you will be able to generate huge power with your whole body and deliver it efficiently on the target.
And when you compare the punching power of two people, who weigh the same, the one with the better technique will always punch harder, regardless of who has a higher percentage of fast-twitch muscle fibers.
While you can’t control your genetics, the proper punching technique is something that you can learn by practicing. It takes time to develop a crisp technique, and that is the reason why usually punching power increases over time.
Better technique=more punching power.
Difference between punching and knockout power
There’s one more quick thing I want to address before we dive into the sings.
When it comes to knockouts, the accuracy and the timing of the punch is actually more important than its power. Because to knock someone out you need to land the punch on a vulnerable place such as the chin or the spot behind the ear in the exact moment when he isn’t expecting it and can” defend it. So even not very powerful punch can cause a knockout if it’s landed precisely and in the right moment. That’s why sometimes a boxer with less punching power but with great accuracy can score more knockouts than a big puncher who isn’t so precise.
After we know what determines the punching power, let’s dive into the sings that are showing that you have those things:
1) You can jump high
Wait, jumping?! What it has to do with the punching power?
Well, if you can jump high, that means you have decent explosive power. With, as I already mentioned is one of the most important factors when it comes to punching power.
And in combat sports, some of the biggest punchers can jump really height. For example, the UFC fighter Yoel Romero, who is one of the hardest hitters in the middleweight division, likes to do backflips after he enters the octagon – just before the fights. That shows how explosive and athletic he is, which explains why he is able to hit so hard.
To check how height you can jump, you can try box jumping. Compare yourself to people of the same age and weight as you. If you show much better results than them, you also probably can punch harder.
2) Good sprinter
Remember the comparison between the sprinters and the marathon runners? If you are better in the marathons than in the sprints, chances are you have a higher percentage of slow-twitch muscle fibers.
But if you are a really fast sprinter, compared to your friends (at the same age/weight), chances are you have more fast-twitch muscle fibers, which means more explosive power and more powerful punches.
You can test your speed by a 100-meter sprint. If you are in good shape and your time is less than 15 seconds your speed is above the average.
3) Big hands
The big hands and wrists aren’t going to help you generate more power when punching. But they will help to efficiently transfer the force, that you generate with your whole body, into the target.
That’s why the big hands are an important factor when it comes to punching power. If your hand circumference is more than 8.5″, you have pretty big hands, which is a sign of a hard puncher.
4) Weight
F=m.a
The force equals mass multiplied by acceleration.
Which, in boxing means that the heavier you are, the more powerful your punches will be, (which is kinda obvious).
What is really cool about this, is that when you weigh enough, even if your punching technique isn’t perfect, you are still going to punch hard. You can see that in the heavyweight MMA or boxing matches. The punching technique of the fighters there isn’t great compared to the technique of the fighters of the lower weight classes. But the knockout percentage in the heavyweight divisions is always the highest.
I am not saying you shouldn’t improve your technique if you are a heavyweight. On the contrary – if your technique is better you will punch even harder.
And if you have a lack of punching power, gaining some weight is the easiest way to increase it.
5) Good hand speed
The speed is the other part of the equation. So if you don’t have enough mass, you need to compensate that with hand speed.
Actually, if you double your speed, you will quadruple your punching power. That’s why boxers such as Manny Pacquiao relies on their hand speed when throwing punches. And his punching power is really good for his weight class.
So if your hand speed is above the average, your punching power is probably above the average also. And if you want to improve it, but you aren’t sure how, here is an article that will give you some great tips, for increasing the speed of your jab.
But of course, without weight behind the punch, it can’t be really hard.
6) Short arms
If you look at boxers such as Mike Tyson or Rocky Marchiano you will notice, that, compared to their rivals, they are really short and their reaches also aren’t great. But regardless of that, their punches were vicious.
That’s because the shorter your arms are, the faster you can rotate them with your body. Which increases the punching power, especially when it comes to throwing short hooks, uppercuts or overhands. That’s why usually the short people (with short reaches) always try to fight in a close distance, using the swarmer boxing style.
So in boxing, the short arms actually can be an advantage rather than a disadvantage. Of course, that is true, as long as you’ve got enough muscle mass in proportion to your height. If you are a short guy with short arms, but you are skinny, chances are you aren’t able to punch very hard.
7) Long arms
Don’t be discouraged if your arms are really long.
While the fighters with short reaches are able to throw devastating hooks and uppercuts, the ones with long arms have more powerful straight punches, long hooks, and long overhands.
That’s because when they throw these long punches, they build huge momentum, which increases the power of the shot.
Great examples of that are the Sonny Liston’s jab, with which he was literally knocking people out, and the Deontay Wilder’s right hand – one of the scariest weapons in today’s boxing. Both these boxers are tall and have long reaches, (Lison – 84” reach; Wilder – 83” reach) but their punching power is remarkable.
Another example is the UFC fighter Connor McGregor, who is also known for his big punching power. His reach is also long, compared to his height and his most powerful punch is his straight left hand.
So if you have a long reach, that may be a sign that you are a hard puncher, especially when throwing straight shots. But of course, you need to steadily work on your technique.
8) Proper technique
To hit hard, you need to throw the shots using your whole body, not just the shoulder and the arm. That way you will increase the power of the punch dramatically.
And it’s all about the timing:
First, you need to start the punch from your legs by rotating the heel. Then rotate the pelvis and the upper body and release the blow. That way you will build huge momentum. At the end of the punch, turn your fist over. This will create the snap of the punch which will increase its power.
Another important thing is to try to relax. Don’t flex your muscles when punching because that will decrease your power. Stay calm and loose.
Sometimes you may think that your technique is on point, but actually, you may make some mistakes. That’s why it’s a good idea to often ask your coach for feedback on your punches.
And if you don’t train in a gym you can record yourself throwing punches and then watch the video, trying to spot mistakes in your technique. Or, if you know someone with more experience, you can show it to them and ask for their opinion.
9) Your body is “V-shaped”
When you’ve got a V-shaped body (broad shoulders, large chest and tight pelvis), you are able to rotate your upper body very fast, when punching, which will increase the power of your shots. A great example of this is (again) Connor McGregor. His body is definitely V-shaped, and we already know about his punching power…
But even if your body isn’t shaped that way, that doesn’t mean that you can hit hard. So don’t get discouraged even if you don’t have a perfect V-shaped body.
10) Strong back muscles
The upper back muscles can help you generate huge power, especially when throwing overhands and hooks. Actually, that is the reason why most of the wrestlers in MMA are able to throw very powerful overhands. That’s because their upper back muscles are really strong because of the wrestling.
So if your back muscles are big, that probably means that you are a hard puncher. If not, you can always train them by doing pull-ups, push-ups or some heavy weight lifting.
11) Big leg muscles
If your technique is proper, the punch should start from your feet and legs. So the stronger your legs are, the harder you are able to punch.
The most important leg muscles for punching are the hips and the butt muscles. You can see that, when watching fighters such as Mike Tyson, who had really thick legs and legendary punching power, in his prime.
If you want to increase your punching power, you can train your legs by doing squats (with or without weight). But remember that the leg muscles enter into the equation only when your technique is on point.
12) You’ve got a good balance
The balance is really important when trying to throw a powerful punch. That’s why when doing so, you need to plant your feet and stay in a little bit wider stance than usually.
That will help you to generate more power and throw the blow without losing balance. And that is the reason why most of the big punchers in boxing are flat footed – George Foreman, Sonny Liston, etc.
The good balance can mean that you’ve got a decent punching power.
13) Throwing punches with bad intention
The mental part of the game is also really important. When you throw your punches with rage, you are more likely to land a hard punch. That’s why the most devastating punchers, never try to win on points. They try to destroy their opponents, by committing to almost every single punch.
Some fighters, such as Myke Tyson, even imagined how their punches are breaking their opponent’s skull.
So when you are trying to really hurt the other fighter, with your punches, you commit with them more, making them more powerful. If you often punch with rage, chances are you probably hit hard.
14) Big bones and joints
The bone structure can also play a big role. If your bones are large and dense you are probably able to hit hard, because of the extra weight in your hands.
Your joint structure is also important. The big ankles, knees, and wrists will help you to effectively transfer the energy through your body when punching.
15) Accurate puncher
It doesn’t matter how hard you hit if your punch misses the target. That’s why in boxing, the accuracy of the shot is much more important than its power. Especially when trying to knock someone out. You can’t just aim at his head (one of the hardest parts of our bodies), hoping that you will land a knockout blow. As I already mentioned, you need to aim at the chin of your opponent or behind his ear.
That way even if you aren’t the hardest puncher, you can knock someone out. And everybody will think, that you hit like a truck. While in reality, you are just really precise.
You can test your accuracy by trying to aim at a target from a long distance. For example at a certain object on the heavy bag. It can be the logo of the company that created it (if there is a logo) or at anything visibly.
And if your punches aren’t precise enough, the best way to change that is by pad work.
16) You move the heavy bag as you punch it
That’s called the George Foreman test because he was famous for making the bag swing every time he hit it. That’s why he needed someone to hold the bag.
To do the George Foreman test you need to hit the bag as hard as you can for 20-25 seconds. If your punches make the bag tilt to 50-60 degree angle to the floor you probably punch hard.
An important thing to do while doing that test is to make sure you don’t push the bag – punch it (there’s a difference we’ll talk about at the end of the article.
17) Ligament structure
You know how some people are able to lift more than others no matter they weigh less and have less muscle mass? The reason for that is most likely their ligament structure.
Ligaments connect bones to other bones and the way and the place more importantly where they make contact with the bones may give you better leverage. When lifting weights, doing free weight exercises but also when punching.
That’s 100% genetic and you have no control over it. Actually you can’t even know what’s your ligament structure. The only way I know somebody has a good ligament structure is when I see a skinny person lifting weights he isn’t supposed to be able to lift.
Or when I see someone like Deontay Wilder who isn’t that heavy, knocking heavyweights unconscious with only 1 punch.
I know that’s not exactly a sign because you can’t know it but I decided to include it in this article because it turns out this is one of the most important factors when it comes to punching power.
How to punch harder? – My top tips
So already you know what are the signs of the big punchers. But let’s see how you can actually increase your punching power, even a little bit, today:
1. Don’t push your punches – to push your punches simply means to land the punch first and then rotate the hips and the torso. It’s a common beginner’s mistake and to avoid it, you need to start the punch from your heels, then hips, pelvis, upper body and then to land it.
That way you will build the momentum and the punch will be much more powerful. I know I mentioned this several times, but that’s maybe the most important tip for throwing hard punches.
2. Visualize punching through the target. Don’t just try to touch the target at the end of your reach. Imagine punching through it. That way your shots will be much harder.
3. Aim the target with your elbow, not with your fist. That’s an imaginary exercise that will help you throw the punches with proper technique. To do it, imagine that you are trying to hit the target with your elbow and release the punch at the end of the motion.
4. Heavy bag work– The heavy bag work is a crucial part of the process of increasing punching power. It’s mimicking the human body and can prepare you for a real fight.
5. Shadowboxing – Shadowboxing won’t particularly make your punches harder but it will help you develop a proper technique, which as we already covered, is very important when it comes to punching power.
6. Exhale when punching – That won’t only help your breathing during a fight/spar but it will also make your punches shaper and a little harder.