Much of building the facility to hit hard is being skillful at whatever martial style you practice. That said, all styles rely on the same basic power generation to hit hard. It all starts with the hips, relaxed movement for speed and potent tension at the follow through for delivering the most impactful blow. This is true of boxing, or Kung Fu or karate styles or Muay Thai or Russian Systema which uses a circular ?power slap? kind of a blow. All power is transferred from the feet up through the legs, hips, back and abs. These are the martial arts exercises which will give you the most ability for the areas of your body in the most martially relevant way. It?s your decision to become technically proficient at whatever form of hitting you use to make the best of it.
The one-arm dumbbell press. There are multiple forms of the one arm press done with a dumbbell from strict to explosive. All styles will help because all of them overload the body in a way to unify it behind one limb which is a key in hitting. Putting your entire body behind the punching arm. This will reinforce your shoulders and chest better than any other exercise as well as teaching unified movement of the upper back and coordinated movement of the core and legs.
Full Squats or Deadlifts. If you?re actually going to learn how to hit hard you have to be doing full body training. The kind that makes your body function as one piece and adds to the power of every single muscle in the whole body, not just some wimpy isolation exercise. Perhaps not everyone likes squats like myself but one or the other is essential for building an extension of the legs, hips and back to generate real power for hitting.
The kettlebell swing. This drill gives you not only explosive, extending power of the hips, legs and back, but endurance to boot which is a huge plus in any sort of striking style. Intent is everything in training. Something that is big on the list for super self defense experts like Steve Cotter. When you do the swing think not only of crisp, snappy, strenuously explosive movements, but of the same potent body extension that you would use in throwing a strike. Breathe deep. Deep breathing adds to your chi as well as your health.
Working these three exercises into your routine won?t just explode your conditioning, but will teach your body the right movements and kind of ability to make you hit more powerfully than ever before. There are some systems in here that mixed in your total programme will give you hands of strength and the power to follow through with.
Bud Jeffries is the owner of Strongerman where you can learn tons about martial arts strength training. For full information on how to punch harder click here.
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