Punch Hard While Moving
You don’t want to stand still and swing away with your opponent.
You are basically standing on X marks the spot and it becomes a game of luck for who lands the most telling punch first.
Instead we want to be moving around especially on the outside range.
We want to control distance using footwork so we can wait for or create the best time to enter with our punch.
Having said that almost no one can punch hard while moving.
Punching hard while moving requires practice. And if you are willing to put in the reps you can develop a punch that allows you to move from the outside, closing the gap, and delivering a powerful blow all at the same time.
3 Keys to Punching Hard While Moving
While there are nuances and details to each of these here are the 3 main keys to punching hard while moving:
Once you understand and train these 3 keys you will punch hard while moving especially with your rear cross which we will focus on for this article.
Footwork to Punch Hard While Moving
I’ve made several videos and blogs about the value and specifics of proper stance and footwork in the past. It is a good idea to go over those at some point.
But here is the quick version:
Use that order: 1) push off, 2) slide the rear foot forward, 3) punch.
If you do that you will punch harder while moving with your rear cross just by getting your bodyweight moving forward behind the punch.
By the way the reason we step forward at a 45 degree angle instead of just straight forward is mostly so we are moving to the side so we avoid any straight in punches coming at our face BUT it also helps with power.
Rotation for Harder Punching
When it comes to nearly any sport rotation is key to generating power. Whether it is a punch, swinging a baseball bat, a tennis racket, throwing a ball, etc. rotation creates power.
This power starts off from leg drive, flows up your body joint by joint until it come out from your punch (fist or palm heel).
The thing to focus on is generating rotation at as many joints or body segments that you can along that path.
We are going to focus on the big guys… The knee, the pelvis, and the chest.
In fact several studies have shown that the majority of power behind a punch comes from leg drive, closely followed by the trunk’s rotation, but the arm generates the least amount of power behind a punch.
That is why guys who just swing from the arms are called arm punchers and have a really hard time knocking anyone out.
Think of Mike Tyson’s powerful punches. If you watch him in slow motion you will see his punch start by dropping his knee inward which starts the rotation of the next joint above… which is the hip (or pelvis if we are talking body segment.) Next as his pelvis rotates his chest will follow next and finally the arm will start to move last bringing all of that rotational power and bodyweight with it.
Order of Rotation to Punch Hard
The order or sequence of the rotation is critical.
What we are doing is creating a series of small stretch-reflexes. When one area of the body moves the next segment up wants to get pulled along and we use that to create torque and generate power.
Think of a spiral that starts at the ground and moves its way up your body and finally out your punching arm.
You can see in the image the order or sequence to follow.
You will also notice in the pic above that the red line is where I started from. My step forward went out at a 45 degree angle so any attack that was coming towards me will miss.
Joint Lag / Flow
If you want to punch hard while moving it is all about putting this together in a flow.
Joint lag or joint flow as it is sometimes called is just a way of saying the sequence and timing at which these movements happen.
For instance if you do the rotation before you step you lose the elastic energy built up and you will lack power.
If you try to do all of these at the same time without a momentary pause or lag between them then you will lack power.
And finally if you have too much time or lag between these steps then you will lose power as well.
So how do you figure out the timing?
Don’t worry about it. Just get the sequence correct as outlined earlier and your body will figure out the timing by getting reps.
Conclusion
So if you want to punch hard while moving with your rear cross you can see that it is all about technique not standing in front of a heavy bag and just swinging away.
A punching bag is a tool to practice your punches on but if your technique gets messed up by using the bag then you are doing it wrong.
I usually practice power just striking in the air and occasionally will use a punching bag.
Always practice punching hard by focusing on the technique outlined earlier and you will have one nasty knockout punch.
And find yourself a reality-based martial arts school and get in and train with some like-minded comrades.
Until next time,
Brian
