How to Improve Punching Power & Speed

How to Improve Punching Power & Speed at Home (Explained)

When it comes to throwing powerful punches, it all comes down to proper technique.

There are several ways you can improve your punching power and speed at home. First, we have shadowboxing, which can be done with no equipment at all. On top of that, speed bag and heavy bag training can further increase your punching power.

Let’s start by going through different aspects of punching you can improve by yourself.

How to improve punching power at home

The simplest ways to improve punching power at home is proper technique training with the assistance of a heavy bag. On top of that, regular strength training can help you out, if you already have a good punching technique.

For most people starting to train in boxing or just punching in general for other martial arts, the first thing they need to focus on is proper technique.

People already have some basic strength that can be used to throw a pretty powerful punch, with proper technique.

So for the first month or two, focus on the technique by shadowboxing slowly and taking it easy with a heavy bag. As you progress with your technique, you can add more strength and speed to your punches.

When your technique is in place, you could start to further develop the punching power with strength training. More about that later in this post.

How to improve punching speed at home

There are several ways of training to punch faster, even at home. Some require equipment while others can be done with no equipment at all.

The first way to increase your punching speed at home is shadowboxing. If you are not familiar with shadowboxing, it is basically punching the air with controlled punches. By doing this, you will familiarize yourself with the movement of your hand and whole body.

I will link a simple shadowboxing drill to improve your punching speed with no equipment below. (I am not the creator of this video)

Another way to increase punching speed is with the speed bag. If you don’t know what a speedbag is, I will insert a picture of one below.

The usage of a speed bag is pretty simple, once you get the hang of it. In order to improve your punching speed with a speed bag, you have to stay consistent. Training regularly on a weekly basis is what makes the most results.

You will improve your muscle memory about the punching movement and that way develop your punches to be quicker.

Here are the best speed bag workouts.

speed bag

How to improve punching technique at home

Technique and right positioning are the keys to a powerful punch. No matter how strong you are, you also have to know how to use that strength. That is where technique comes in place.

The best ways to improve your punching technique at home are shadowboxing and heavy bag training.

With shadowboxing, you can slowly see how your punches perform. You can use a mirror or film yourself performing the punches to see, what you could improve.

Another way is heavy bag training. This is where you should also start with less strength and keep the main focus on the technique. As you progress and the punching movement starts to feel more natural, you can add more strength and speed to your punches.

Don’t rush it, make sure you have the correct technique first before you start bashing the bag with all you got.

Exercises to increase punching power

To improve the punching power with weight lifting, first, we have to take a look at what muscles are responsible for punching power.

The power to a punch starts from your legs and the correct positioning. After that comes your back, where most of the strength of your punch is generated for.

In the end, the punching overall comes down to explosive movement starting from your legs and position, thought your back carried on with your hands.

Therefore, the best exercises are ones that include explosive movement with your back, hands, and feet.

I will link a video on some exercises you can do at the gym (or at home if you have the equipment), to improve your punching power overall.

Can you learn to punch at home?

Punching is something that can easily be learned alone, even at home. You don’t need a sparring partner to improve your punches.

You can get started with no equipment with shadowboxing, and if you wish to take it a bit further, a heavy bag and a speed bag can help you along the way.

A speed bag is great for developing speed to your punches, and a heavy bag for strength and overall improving your punches.

If you train at a boxing gym, you can top your training by doing some additional exercises at home, to further increase your progress.

Final thoughts

Increasing punching power and speed builds up over time. You will get better results training every day for 5 minutes than training once a month for 3 hours.

Your muscle memory will build up over time, rather than at once, even if you trained for longer on that time.

There are a lot of ways you can improve your punches, even with no equipment.

For beginners, the best thing to do is to focus on technique first, before adding strength to the punches.

Hopefully this was helpful to you, have a nice day.

About The Author