4 Steps to Punch better!

Just last week I watched Rocky balboa and thought to myself, ’Damn! I wanna learn to punch like that, that one punch to knock down an opponent’. So, I decided to get myself a punching bag and guess what? I was slapping it more than punching it. And that’s when I decided to learn how to throw the perfect punch.


There are 4 golden rules to land the perfect punch.


  • Technique:

Curl your fingers inward and overlap it with your thumb, any other placement and you might end up breaking the thumb, now we don’t want that, do we?
Always aim and punch and when you are punching, stay on your toes and twist your body to transfer full body force through your fist or you will be using just the power generated from your shoulder and that won’t be powerful enough. Your power driven can only be executed well if your technique is correct. The most effective punches are the ‘upper cut’ and the ‘hook’.



  • Strength & power:

A punch without strength will not even sting your opponent, so how do you develop that strength? Well, by weight lifting. To develop the strength and to develop the technique to deliver with power comes from weight training. You have to focus on compound lifts to develop strength. Also, isolate your all body parts to develop as well as make your muscles get stronger so that they can take a beating and keep your joints safe. Since this is about punching, do not for one second think that you can skip training legs, most of your power is generated from your whole body, not just upper body and for this you need to develop lower body as well.


  • Aim:

As a newbie, you would see that you aim at point A and your punch gets delivered at point C because your movement doesn’t have a preset path to follow, how do you develop that? You keep practicing, our mind has motor learning capacity where you keep practicing a particular motion or activity and over a period of time you can execute the activity without conscious effort. Shadow practice helps a lot in this. This reminds me of a quote from one of my idols, Bruce lee, ‘I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.’


  • Endurance:

You need to last in the match to land the knockout punch and for that you need endurance. You need to keep moving around, keep jabbing, keeping your reflexes on point and for that you need aerobic, anaerobic and muscular endurance. To develop them you need to focus on all forms of endurance building techniques i.e. Steady state cardio, high intensity interval training and power training, multiple practice rounds on the bag, shadow boxing and innumerous sparring sessions and including low load high rep training to develop that impeccable level of endurance.



This is a great way to train for self-defense and an amazing form of cardio as well, please do not use it for violence. To train like a fighter, you have to eat like a fighter so never forget, Nutrition is the key to success irrespective of the sport, but that is a story for another time. Till then get your gloves on and remember Muhammad Ali’s words,” Float like a butterfly, Sting like a bee”.

Author Credits-Mukund Dawra