All martial artists who practice a sport that involves punches and kicks, sooner or later come into contact with the punching power. It is important to properly execute the punches and kicks and give them the necessary power. However, it requires not only regular training, but also perseverance, discipline and a strong will.

In this article we present tips and exercises on how to effectively improve your kicking and punching power.

In 30 seconds, the most important thing:

  • The force of a punch is usually measured in the physical unit Newton. However, the specification in kilograms has become accepted. A normal person can manage 150kg – 250kg, professional boxers can reach up to 700kg.
  • One might think that the biceps are crucial for a strong punch. However, the triceps take the main role in this activity.
  • Training to increase punching power consists of intensive strength training, regular speed training & continuous improvement of punching technique.

Watch the following video to get in the mood, here you can see the power people can generate:


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How is impact force measured?

Impact force stands for a perpendicular impact on a hitting surface. The force is measured in the physical unit Newton. However, many, especially those who have little contact with science, can not do much. That’s why professionals give the impact force in kilograms. If the impact force of a blow is 100 kg, the same force acted on the impact surface for a fraction of a second. So imagine that a 100kg weight falls on the face of his opponent from a certain height.

  • Professional boxers like Klitschko have a punching power worth 700kg.
  • Mike Tyson has a punching force that amounts to 590kg.

These are forces such as those that occur in a car accident. Normal people who don’t do any martial arts or train their muscles don’t even come close to these gigantic values. Normal, untrained men average 250kg.

Schlagkraft trainieren & verbessern: So geht’s
Train & improve punching power: This is how it works

Background knowledge: Improve punching power

In order to improve your punching power, you should first deal with the theory. Because muscles are not enough. You need much more than strength, read more about this below.

What muscles do you need for a punch?

Numerous people believe that the biceps are crucial for a strong punch. However, the triceps takes the main role in this activity. For a strong fist punch, the triceps should be well trained. But for returning the punch, the biceps are required. The triceps and biceps perform a wonderful interplay that enables strong punches.

However, of course, the whole body plays a role in a powerful punch. The upper body brings momentum from a twisting motion. Likewise, the entire upper body, shoulder and back, as well as the technique used, are decisive for the speed and thus also the force of the blow.

Is the impact force anatomically predetermined?

Anatomically predetermined is the entire arm length. Biceps and triceps are also anatomically determined, but can be strengthened with intensive training.

Joint mobility, speed and technique can also be trained and improved. Thus, it should be possible for everyone to achieve a high punching power. Certainly not Klitschko level, but for self-defense it is enough. Thus, the question can be answered with a clear “no” – except for the last 10%, these may only be achieved with perfect anatomy.

The right technique for punches

The punching power is important in boxing, self-defense, karate, tae kwon do and kung fu, not only to give more power to the techniques, but also to be able to use them effectively in case of an incident. The blows in the martial arts are not all executed in the same way. For example, they are executed directly or laterally and with the outstretched hand, knuckles or fist. Therefore, the technique differs.

Basically, however, it can be said that the movement must be executed with momentum. In addition, the movements must be performed completely (so that the maximum momentum is used). Furthermore, martial artists take part in breaking courses. However, they can only pass these successfully if they have above-average punching power.

What else is important besides technique?

However, technique, will, reach and discipline also play a role that should not be underestimated. Martial artists who want to improve their punching power need a fair amount of discipline, diligence and perseverance. You cannot learn the technique of punching power overnight. Moreover, it is related to the range and will.

Striking power cannot be considered in isolation from the above components – all factors count. Nevertheless, there exist numerous exercises that contribute significantly to the increase of punching power.

Training punching power: Training Program

Even if the anatomical nature such as length of muscles and tendons is given, martial artists can improve and increase their punching power with numerous exercises. Mike Tyson and the Klitschko brothers would not have such a high punching power if they had not trained it regularly.

Punching power is composed of different aspects. Accordingly, several factors influence the power of a punch. From the physical point of view, force is equal to mass times acceleration. However, speed is one of the factors that martial artists cannot increase as easily as pure muscle mass, even with training. A training to increase the punching power consists of:

  • an intensive strength training
  • regular speed training
  • continuous improvement of the punching technique

And not to forget: Without fitness you will be exhausted after a few strokes. Therefore, it is also important to include fitness exercises.


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Push-ups represent a popular and strenuous exercise that is present in every martial sport as well as martial art. They also increase the punching power and do not only serve to strengthen the upper arm muscles.

  • This exercise trains the whole body. Abdominal, back and leg muscles are strengthened with the help of push-ups.
  • The power of a punch results from the interaction of all the muscles that a fighter performs during the execution of a punch. Therefore, push-ups are definitely one of the exercises that increase punching power many times over.
  • The exercises should be performed quickly and“explosively“, thus it works on the punching power the best.

To start, you should try to do 60 push-ups (three sets of 20) once a day. For the first few days you can also slowly increase the workload.

Training on the punching bag

Sandbag training is also part of an intensive strength training program. For this purpose, martial artists stand at a short distance from the punching bag and hit it with maximum force for about 15 seconds.

  • In this case, the technique plays only a secondary role, as the muscle training is in the foreground.
  • During this exercise, martial artists exhale and constantly tense their abdominal muscles to increase their punching power. Furthermore, they secondarily train their abdominals as well in this way.

If you are already enrolled in boxing, then this is part of your training anyway. Otherwise, you can also buy a punching bag for home and train for 10 minutes per day.

Medicine ball training

You can also do some effective exercises with a medicine ball.

  • Take the medicine ball and stand against a wall and throw the ball as hard as you can against the wall and catch it again. You can also throw it in the air and catch it again.
  • Throw as fast and as powerfully as you can. This will have a positive effect on your strength and speed in the arms.
  • Also, tense your abdomen and squat slightly.

Per day, 30 to 60 repetitions (three sets of 20 exercises) will bring you forward in your training.

Rope skipping & leg training

In addition, an intensive leg workout is part of a good strength training program, because punching power also comes from the legs. Squats and kicking techniques strengthen the leg muscles. In addition, rope skipping is a good addition:

  • Your fitness is significantly improved by rope skipping, as it exerts the whole body.
  • Coordination and speed are also challenged.

Try rope skipping three times a week for 15 minutes.

Weight training

Weight training is not just about lying on your back and doing various exercises.

  • Also, because here you can specifically train some muscle groups, such as triceps and biceps.
  • However, you can also perform strokes with the dumbbells in your hand. This will challenge all the muscles involved more.
  • However, make sure that the weight is adjusted. It is better to start with less weight.

If you exercise with dumbbells three times a week for 10 minutes, you should see an effect.

Speed training

After strength training comes speed training, because speed plays an important role in punching power. In this exercise, martial artists focus on a fast execution of the punch.

  • Improve your speed with the help of exercises on a punching bag or a claw.
  • Resistance bands are also good for improving your speed.
  • Likewise, dumbbell training will help you improve your speed.

Technical training

In technique training, on the other hand, trainers pay attention to the correct execution of the punch. The goal is to use a short path for the punch.

  • A frontal punch, in which the fist is pulled back in the same way, represents the shortest path and thus the best punching technique.
  • A lateral punch does not achieve the same effect. This technique also has a high punching power, but it cannot be compared with a frontal punch. However, these blows are often not blocked as easily.

In order to improve your punching power, the technique must be perfect. However, this is difficult to determine on your own. Therefore, you should have your punching technique observed by a professional, he can recognize weak points best.

How often to train?

The duration of success depends on discipline and continuity. People who go to training once a week can wait a long time for the first success. Whereas trainers who visit their dojo at least three times a week will experience much faster success. However, experienced trainers advise to invest at least half or three quarters of a year training time before visible success is expected.

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Increasing your kicking power

Squats and push-ups are among the classic exercises that can increase kicking power. Boxers incorporate regular rope jumping into their workouts to strengthen all their muscles, but especially the leg muscles. However, good practice for increasing kicking strength also includes regular stretching.


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These exercises are necessary to prevent tears within the muscles. Also, martial artists who are not as well stretched as their comrades can never kick as hard as their counterparts who do stretching exercises in every workout.

  • Kicks also require a mobile hip, because the kicks come from hip strength, not just leg strength. For this reason, it is worth integrating yoga exercises, which are good for the hips, into the workout.
  • In addition, experienced trainers recommend alternating between slow and fast kicks. Trainers use either a sandbag or a claw. However, they can also perform these kicks with an imaginary partner.

In this regard, the desired success is also related to the duration, intensity and regularity of the training. Kicks are more demanding than fist punches. Accordingly, they also require more practice. Nevertheless, trainees should plan for a year in order to record their first successes.

Update: 2023-05-28 / Affiliate Links / Bilder von der Amazon Product Advertising API