Why Your Punches Lack Power

When you first start boxing, everything can feel a bit awkward. Punches are often thrown using just the arm muscles, and you might not yet know how to effectively incorporate your body weight to add power behind your punches. Good footwork is essential for delivering a powerful punch, and mastering it requires significant practice. I’ve often emphasized how important it is to use all the muscles in your body when learning to box properly. In this article, I’ll break down the key factors behind generating punching power and explain how strength training plays a role in improving it at PTBoxing in Amsterdam.

As a boxer, you can choose between throwing a quick punch or a powerful one. The impact of a punch is determined by both the speed at which it’s thrown and the mass behind it. You might opt for a fast jab using your chest, triceps, and shoulders. This can score points but won’t inflict much damage. It’s commonly used to interrupt, establish distance, close gaps, and score points. Alternatively, you can go for a more powerful punch.

F = M x A

This is Newton’s law, which states that force (F) is determined by mass (M) times acceleration (A).

When aiming for maximum impact, you need to move as much mass as possible in the shortest time possible. This concept is known as Rate of Force Development (RFD). It’s incredibly beneficial to put your full body weight behind a punch. This power originates from the foundation: the leg muscles, hips, and core. While this type of power takes more time to develop, it delivers much greater impact. Take a cross or a hook, for example. These powerful punches involve a chain of muscles and joints. The ankle, knee, and hip joints generate force from the ground through a motion called "triple extension." This involves pushing off the ground with knee extension, rotating the heel outward, and extending the ankle and hip to ensure that as much body weight as possible is transferred into the punch. This force is then carried through and amplified by the torso, shoulders, and arm. If the core muscles are not strong enough to transfer the power to the shoulders, some of the impact will be lost. The ability to throw a hard punch depends on how well this entire chain of movements is synchronized.

Your Punch is Only as Strong as Your Weakest Link

Brazilian researchers have proven how crucial leg strength is for generating punching power. They studied 15 boxers from the national team across various weight classes and found significant correlations between punching power and different strength exercises. The study showed that the greatest correlation to punching power was found in knee-dominant movements, such as squats and lunges, rather than upper-body exercises like bench pressing. Leg strength is a better predictor of punching power than upper-body strength when punches are executed with proper technique. While this study was conducted with boxers who already had solid technique and may not apply to beginners, it highlights that leg strength plays a critical role in punching power.

From this, we can conclude that your punch is only as powerful as your weakest link. At PTBoxing in Amsterdam, we focus on addressing these weak links with targeted exercises. Through ballistic, plyometric, and balance exercises, as well as specific strength training, we help you enhance your punching power, build muscle, and significantly boost your metabolism.