How To Improve Your Punching Power
(In this Photo: Fairtex BGV1 Nation Gloves)
Power. Without it, there is no fight. It’s just points, slaps, and tip taps. But with power, there is a battle. It’s no longer a game, it’s a war. With power, the conflict determines a winner and a loser. And that’s why it’s so important in Muay Thai. Because Muay Thai isn’t a game, it’s a conflict. There is a clear winner and loser.
So how do we win the war? By building your power. One of the primary ways to develop winning power is through heavy bag drills. This essay helps you understand the heavy bag drills, and techniques to maximize punching power. Boxing is very important in Muay Thai, perhaps more so than ever. Punching power is critical in entertainment Muay Thai and in bouts with small MMA gloves.
But first, we have to get to the basics.
Punching Power Fundamentals
(In this Photo: Fairtex BGV1 Nation Gloves, Fairtex HB11 Heavy Bag)
There are three important parts to developing power in punching. The first is technique. If the punching technique is off, it’s not going to hit on target.
Plus there might be hand injuries. Common injuries include scaphoid injuries, boxer’s fractures, and carpal boxing. These are caused by improper punching techniques. Specifically hitting with the inside of the hand (between index and thumb), landing with the last two knuckles, and bending the wrist when striking. Boxers need to land with the first two knuckles.
If you want to punch hard and for a long time you need to make sure your technique is on point.
The second is speed. Slow punches land but they aren’t maximized for damage. They are easy to defend.
The third is using the body. Specifically the whole body. This is what the kinetic chain is. The kinetic chain is what creates the force or power in the punch. The force is generated from the floor, transferred to the upper body via torso rotation. Then the arm fires rapidly with the fist hitting the target. This sequence is the kinetic chain.
Common Fundamental Mistakes
· Loading punches
· Not rotating
· Lack of mobility
· Tightness in hips and shoulders
Technical Fundamentals
(In this Photo: Fairtex BGV1 Nation Gloves, Fairtex BS1920 Slim Cut Shorts)
Of the three fundamentals of punching power, technique is the most important. Not only can incorrect punching technique injure the fighter but it can also lose them the fight.
Stance and body positioning are the cornerstone of correct punching technique. Boxers should stand with their feet shoulder width apart. The power of the punches comes from the rotation of the foot on the floor. It is in the turning of the rear foot from directed out to pointed straight forward. It is in the front foot turning from straight to sideways.
The body and torso also turn with the feet. The hips and shoulders rotate according to the punch. For the jab, the shoulder pops out and forward. The foot steps in time with the lancing jab. With the cross, the torso rotates along with the shoulder. In the uppercut, the upper body rotates in the opposite direction of the loaded punch. The feet and body corkscrew upwards to create damage.
Distance From The Bag
(In this Photo: Fairtex BGV1 Nation Gloves, Fairtex BS1920 Slim Cut Shorts)
A technical foundation is important. So is the distance between the boxer and the bag. The athlete should stay just out of range of their jab for the majority of their work on the heavy bag. This helps create the muscle memory to step forward into the shots.
Punch Specific Exercises
The heavy bag helps develop your kinetic chain. It drills into you exactly what punching in the ring is going to be like. Athletes have the time to perfect their technique.
Push and Punch
An example of a heavy bag drill that works power is the push and punch. The athlete pushes the bag backward. As the bag swings back the boxer hits the bag as hard as possible. The goal is to keep the bag from swinging back to the athlete. This works timing and explosion. The timing comes into play as the bag moves towards the athlete. The boxer must hit the bag quickly. Explosive power is worked to keep the bag back, also in the immediacy of the punches.
Combination Power
(In this Photo: Fairtex BGV1 Nation Gloves, Fairtex UC1)
Develop power through selective shots. For example, drill the basic cross hook. To develop ko power though put the emphasis on the hook. Throw the cross as a setup for a power hook. Sink into the hook with your body, and shoulder, and fully rotate to explode with power. Drilling this develops your timing of when to put power into shots. Making it a simple combination focuses on your technique.
Want to improve the power of your cross? Switch the drill up slightly. Throw the hook and then cross. You’ll need to make sure your distance is correct with the cross. Many fighters move in close with the hook. This drill makes sure you are in the correct distance to through the cross. Also, you’ll need to reset your rotation which helps with setting up the kinetic chain we talked about before.
Supplementary Exercises
Along with work on the heavy bag developing punching power can be done through other exercises. These include:
· Plyometric pushups
· Medicine ball throws
· Jump squats
· Speedball work
Watching the KO artists
(In this Photo: Fairtex BGV1 Nation Gloves, Fairtex BS1920 Slim Cut Shorts, Fairtex HB6 Heavy Bag)
In the world of Muay Thai there are plenty of heavy hitters. Watching them in action inspires athletes and helps them replicate their KO power. One of the best known knock out artists was the “The Iron Hands of Siam,” Anuwat Kaewsamrit. The Lumpinee champion was also a four time Rajadamnern champ. He knocked out famed fighters like Phetek Sitjaopho, Lerdsila Chumpairtour, Singdam Kiatmoo9, and more. Watching his fights helps athletes see the punches in action.
Along with the world of Muay Thai is the world of Western boxing. There were many famed knock out artists in the sweet science including, Mike Tyson Deontay Wilder, George Foreman, Sonny Liston, and more.
There is video footage of these athletes working the bag, and working their opponents in the ring.
The Final Bell
Power isn't simply born—it's built through deliberate practice and technical mastery.
Punching the bag helps develop power but without technique, speed, and an understanding of the game you’ll be lost.
The heavy bag is your most honest training partner. It is always there for you and it knows the amount of work that you put in.
The journey to developing KO power is ongoing. But studying the masters, supplementing training, honing your basics, and hitting the heavy bag is what gets you there.
Author: Matt Lucas
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