If you’re a boxer, one of the things that you are always looking to maximize is your punching speed. There are a variety of effective exercises that can help you increase your punching speed, but first you need to know a bit more about punching in general, proper boxing technique, and the muscles you use when punching.
How Fast Do Boxers Punch?
Professional British boxer Ricky Hatton clocked a maximum punch speed at 32 miles per hour, but on average, professional-level boxers can generate punch speeds of around 25 miles per hour. [For perspective, the researchers testing him tried the same strikes to compare their speeds, but the best they could achieve was 15 miles per hour.]
What Muscles Make You Punch Faster?
An important aspect to learning how to increase punching speed is understanding the muscles that go into a punch. Punching isn’t just about arm strength. A proper punch will utilize your entire body from your feet to your knuckles.
While all muscles are important for a punch, focusing on a few can help you start to learn how to punch faster. Here’s a quick breakdown:
Legs and Chest
Your legs and chest are responsible for a large amount of the power in a punch. Most of this power is generated from rotational speed, which can be bolstered by strengthening the legs and chest. However, increasing rotational speed will also increase the speed of your strikes.
While your arms may not be the main source of power in a punch, they are responsible for the “snap” of your strike. Focus on developing forearm and wrist strength, as well as your biceps and triceps, to increase this snap.
Your back muscles are extremely important to overall punch speed. While your arms control how fast your strike is thrown out, your back muscles kick in after your punch when you return to your guard. Building up your back muscles will help make this return movement quicker.
By training your abdominal muscles, you can also increase the rotational speed of your punch.
What Is The Fastest Punch?
The record for the fastest punch is held by Keith Liddel who registered a punch at 45 miles per hour. In terms of actual strikes, the jab is often considered to be the fastest punch, as it focuses less on power and is meant to be more of a stun strike.
Once you have learned proper punching technique and form, you’re ready to take your boxing training to the next level, punching faster and striking harder! Check out these tips and exercises to learn how to punch faster.
And, if you're looking for some inspiration, check out this video of FightCamp Trainer Flo Master as he takes on the Guinness World Record for the most full-extension punches thrown in one minute (held by Pavel Trusov of Slovenia who recorded 334 punches).
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