Center of Gravity-Punching Power..Bench vs Squats

[MrQuestion]

Im trying to find out where 'punching power' stems from. Are the dominant muscles hips, legs, torso being used or is it more upper body such as the lats, chest, shoulders, tris?

The reason im asking is because back when I did boxing 3 years ago, I had the weakest squats on my team (I struggled doing 155x5 reps) my bench wasn't that much better (225x5 reps) but my upper back was one of the strongest on the teams. (I could do stiff legged deadlifts for 5 reps at 245) all this at a bodyweight of 180 at 6'3. So after all this, I had one of the strongest punches (well according to my boxing coach at the time and tested on this one stupid amusement machine). And this is compared with dudes who can squat twice as much as I can and all.

Im not sure if it was really technique since my form wasn't that good and there were other boxers who had years of experience but im curious as to where 'punching power is derived from?' I may enter the realm of NHB and this one of the aspects im looking to improve upon.


One last question. It's not hard pushing me around in basketball yet I can push other people with ease. My center of gravity sucks and im trying to find a way where I can plant my body down low without being pushed on so easily.

Should I focus more on Deads or squats? My abs are fairly weak also for the record.

Thanks all.

 

[Zyglamail]

Depends on how you punch, some focus on twisting the hips some on whipping the spine. For Bagua we practiced a spine wipping technique in conjunction to the spinning of the hips/torso. Remember its about speed, as much, if not more than strength. You need to be able to fully relax for a powerfull punch.

 

[MrQuestion]

You need to be able to fully relax for a powerfull punch.

Yup. This made all the difference for me when it came to punching and I learned this the very first day. Fists slightly open and recoiling back quickly. Shit, I forgot the other important factors for punching but glad you brought up so good points. Can't wait to practice again. Thanks

 

[JDarty6173]

I've always found that for a quick hard punch (ie bar fight situation) that I like to use a reflex action much like in a powerlifting Bench Press where I keep my elbow tucked to my side, my lat contracted hard... Draw back as quick and hard as possible in a short motion and let it "release" off of my lat explosivly with either a closed fist or open palm strike... This is really kinda hard to describe without out showing you, but is very powerful, effective, and very fast and gives the other person no time to react...... But in a competitive setting like you mentioned more hip rotation and leg drive would be used..... I have done my share of NHB fighting and my best asset was to hit the hardest and fastest... But you "MUST" have some experience in grappling techniques or you will be at a serious disadvantage... I learned that the hard way before taking the hint that I needed additional training other than striking techniques...

 

[MrQuestion]

Thanks for the info. Yup, im making BJJ as my main foundation before entering the NHB arena.

 

[nhbgorilla]

when u ask 'bench or squats", for boxing/nhb, Id say neither (not that squats arent an awesome exercise). Id say the best thing would be some cleans and clean and push presses. U have to explode in these lifts, just like punching. Another thing all the top trainers are really getting into lately is core training. ever chop some wood or heard of a "tornado ball"?
http://www.paulchekseminars.com/products_specific.cfm?product=255
Im sure u could make a cheaper one yourself though. I guess De La Hoya worked this thing a lot for the Vargas fight, and it definitely showed with that powerful left hook in the 11th. Looked as hard as a left hook he could have thrown in the 1st. peace

 

[wartime100]

I think the majority of the power is produced by the way you mover you hips. Proper delivery is the key to power,more than muscle strength. I have seen some big fucking guys that can't hit worth shit.

 

[BrickGirl]

It's a simple combination of 3 things guys, gosh, a girls gotta teach you guys how to punch, funny It's speed, strength, technique. Whichever one of those is lacking, it will bring the whole down. As far as *some* of your suggestions, they are typical of bar fighters or guys that think they can fight, and might get a lucky punch in. But for absolute power, elbow in? come on, you get no power that way, that removes the technique part all together, the elbow has to be directly behind the wrist which has to be perfectly straight in line with the first 2 knuckles, the elbow also had to be in line with the shoulder, the shoulder and the elbow both roll into the punch. To have a good *punch* the opposite arm is just as important as the punching arm, the shoulder of the opposite arm does not move back, but the shoulder of the punching arm, moves slightly forward with the role of the elbow. Now do I have to go into the hip motion and ab contraction and also the leg tourqing or can I stop here and tell you that you have a long ways to go to get it right?

 

[MrQuestion]

It's a simple combination of 3 things guys, gosh, a girls gotta teach you guys how to punch, funny It's speed, strength, technique. Whichever one of those is lacking, it will bring the whole down. As far as *some* of your suggestions, they are typical of bar fighters or guys that think they can fight, and might get a lucky punch in. But for absolute power, elbow in? come on, you get no power that way, that removes the technique part all together, the elbow has to be directly behind the wrist which has to be perfectly straight in line with the first 2 knuckles, the elbow also had to be in line with the shoulder, the shoulder and the elbow both roll into the punch. To have a good *punch* the opposite arm is just as important as the punching arm, the shoulder of the opposite arm does not move back, but the shoulder of the punching arm, moves slightly forward with the role of the elbow. Now do I have to go into the hip motion and ab contraction and also the leg tourqing or can I stop here and tell you that you have a long ways to go to get it right?

No, don't you dare stop! Keep going keep going. And im a girl inside of a guys body, so at least we are somewhat in par with that.

Please delve more into the hip motion, ab contraction along with the legs. This is getting interesting so Ill bust out the popcorn and the diet coke. Screw that, it's refeed day today. Bust out the candy and goodies!

Thanks Brickgirl for the tips.

 

[MrQuestion]

when u ask 'bench or squats", for boxing/nhb, Id say neither (not that squats arent an awesome exercise). Id say the best thing would be some cleans and clean and push presses. U have to explode in these lifts, just like punching. Another thing all the top trainers are really getting into lately is core training. ever chop some wood or heard of a "tornado ball"?
http://www.paulchekseminars.com/products_specific.cfm?product=255
Im sure u could make a cheaper one yourself though. I guess De La Hoya worked this thing a lot for the Vargas fight, and it definitely showed with that powerful left hook in the 11th. Looked as hard as a left hook he could have thrown in the 1st. peace

Very cool, ill look more into Paul Check's training mimicking the action of chopping wood. Thanks