An Olympic boxer shares 7 exercises to boost your punching power

You might think that just lifting weights is enough to help you increase your strength and improve your punching ability, but there are The truth is, the larger the size you build, the more amount of muscle that might be considered “non-functional”, which can actually hinder your speed and mobility. In a new video on his YouTube channel, Olympic medalist and undefeated boxing champion Tony Jeffries joins author and ex Men’s Health fitness Director BJ Gaddour CSCS shows together seven exercises that will help you hone your agility and speed, as well as sheer strength.

Self-service one-arm push-ups

” when it comes to punching When it comes to strength, people overlook one thing; stronger muscles have the ability to create more force,” Gaddour said. “This adds more weight to one side of your body so you can strengthen each arm independently, and if you can start getting good at those, you’ll have a lot of power in your fists.”

Resistance Bands

Incorporating resistance bands into some of your punches A great way to apply extra pressure, Gaddour explains, because tension builds up as you stretch, then pull your arms back to the starting position.

Single Leg Hip Push

Legs and buttocks are your biggest source of strength, so you need to fully train the lower body. This is essentially an advancement in the glute bridge, which helps strengthen the imbalance on each side and engage the hips without recruiting the back muscles. Since it involves so little pressure on the spine, Gaddour recommends it as a safer alternative to the deadlift.

Kettlebell Swing

“Form is everything,” adds Doerr said. “It’s one of the few moves that trains ankle, knee, and hip extension on a horizontal trajectory, just like your punches.” It also works on the back side of the body, working for all the front side you’re doing Provide balance.

Overhead slam

This builds whole body strength A great move, as Gaddour points out, it has the mental health bonus of letting you vent. The key to performing it is to make sure you don’t bend your spine too far forward, but rather lower your hips.

Med Ball Shot Put

This imitates the punch Range of motion, either by yourself against a wall or with a partner. “It’s something you can tell if you’re punching straight or through,” Jeffries said, explaining that punching diagonally can waste the power you’ve been building.

Weighted pull-ups

“Boxers tend to be very rounded , lean forward because they really work the muscles in the front of the body, not the back,” Gaddour said. “So this will help increase your overall upper body strength, and yes, you can also punch with your legs and hips, but a strong upper body does increase your overall strength potential.”