Do you want to hit hard?

There's only one thing you really need to know: 

Force = mass x acceleration

This formula, Newtons' second law of motion, is at the heart of any and all punches, kicks, tackles, whatever. 

You don't need a degree in physics to understand it.  Basically, the power of your punches depends on how much of your weight you can put behind them, and how fast you can deliver them.         

This is why boxing lightweights don't face heavyweights in the ring.  Their skill might be equal, but a lightweight will never be able to hit as hard as someone who weighs a hundred or more pounds than they do.

So what does this mean for you?

A powerful punch:

• has all of your body weight behind it
• accelerates through the target
• brings all of your muscles to bear

So what is the secret to power punching? 

Years of regular practice.  It is my opinion that boxing and kickboxing teach the best punching techniques.  Find a boxing class, and study for at least a few months to get the basic techniques.  Then practice, practice, practice.

Ine the meantime, here are some tips to help you put more power into your punches:

• Move forward into your punches.  Practice footwork that moves your body forward as you execute the punch - but don't depend on this for your power.
• punch through your target.  If you are hitting the heavy bag, focus on a point on the other side of the bag, or in the middle of it.  In other words, accelerate through the target.
• Put your body into it.  Don't just punch with your arm!  Move your whole body into the punch.

Try this exercise to get a feel for what I mean:

• First, punch with just your arm.
• Then, put your shoulder behind the punch. Twist your torso, putting your abdominal, chest, and shoulder muscles into it.  Do this for a while and see how it feels.
• Next, swing your hips into the punch.  Really swing them - if you are punching with your right and, swivel your right hip forward.   Pivot your right foot on the toe, allowing your full body weight to come into the punch.
• Once you have a good idea of how this feels, see if you can bring your leg muscles into play, driving your punch home starting from your calf muscles, through your thighs, hips, abs, pecs, shoulders, and arm muscles. 

These videos provide a good illustration of the movements:

The best way to train your power is to hit a heavy bag.

You will also need to condition your wrists, hands, and the rest of your body to take the shocks. When you first begin to train you will sprain your wrists and rub your knuckles raw. A good job of wrapping can help prevent this, but you should still be prepared for some pain.

Also, be aware that you can injure yourself. Damage to your rotator cuff, elbows, fingers, wrists and more may occur. Your best bet is to learn proper technique from a qualified instructor!