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Much of building the power to hit hard is being skilled at whatever martial style you practice. That being said, all styles rely on the same base of power generation to hit hard. It all starts with the hips, relaxed movement for speed and powerful tension at the follow through for delivering the most impactful blow. This is true for 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 that will give you the most capability for the areas of your body in the most martially relevant way. It's up to you to become technically skilled at whatever style of hitting you use to make the most of it.
The one-arm dumbbell press. There are multiple styles of the one arm press done with a dumbbell from strict to explosive. All styles will help because they all overload the body in a way to unify it behind one limb which is a key in hitting. Putting your whole body behind the hitting arm. This will reinforce your chest and shoulders 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 are actually going to be taught how to hit hard you've got to be doing full body training. The kind that makes your body function as one piece and adds to the power of every muscle in the body, not just some isolated exercise. Perhaps not everybody likes squats like I do, but one or the other is a must for building an extension of the legs, hips and back to generate real power for striking.
The kettlebell swing. This exercise gives you not only explosive, extending power of the hips, legs and back, but endurance to boot which is a big plus in any type of striking style. Intent is everything in training. Something that's big on the list for super self defense practitioners like Steve Cotter. When you do the swing think not only of crisp, snappy, strenuously explosive movements, but of the same powerful body extension that you would use in throwing a strike. Breathe deep. Deep breathing adds to your internal energy as well as health.
Working these 3 exercises into your routine will not just explode your conditioning, but will teach your body the right movements and kind of capability to make you hit harder than ever. There are some techniques in here that combined in your total programme will give you hands of stone and the power to back them up.
The one-arm dumbbell press. There are multiple styles of the one arm press done with a dumbbell from strict to explosive. All styles will help because they all overload the body in a way to unify it behind one limb which is a key in hitting. Putting your whole body behind the hitting arm. This will reinforce your chest and shoulders 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 are actually going to be taught how to hit hard you've got to be doing full body training. The kind that makes your body function as one piece and adds to the power of every muscle in the body, not just some isolated exercise. Perhaps not everybody likes squats like I do, but one or the other is a must for building an extension of the legs, hips and back to generate real power for striking.
The kettlebell swing. This exercise gives you not only explosive, extending power of the hips, legs and back, but endurance to boot which is a big plus in any type of striking style. Intent is everything in training. Something that's big on the list for super self defense practitioners like Steve Cotter. When you do the swing think not only of crisp, snappy, strenuously explosive movements, but of the same powerful body extension that you would use in throwing a strike. Breathe deep. Deep breathing adds to your internal energy as well as health.
Working these 3 exercises into your routine will not just explode your conditioning, but will teach your body the right movements and kind of capability to make you hit harder than ever. There are some techniques in here that combined in your total programme will give you hands of stone and the power to back them up.
About the Author:
Bud Jeffries owns of Strongerman where you can learn a lot about martial arts strength training. For more information on how to punch harder click this.
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