6 Exercises To Box Your Way To Knockout Power

Learn the best strength exercises for boxing knockout power from STACK expert Danavir Sarria.

Knockout Power

A powerful punch is one that combines strength and quickness. Place it in a good location and you'll see knockout after knockout. But how do you develop this type of blow?

It's simple: to hit harder, you use strength-based boxing exercises, and to hit faster, you use exercises that are quick and explosive.  The following six boxing exercises combine speed and strength to help you deliver that knockout power you crave.

3 Strength Exercises For Boxing

Med Ball Rotational Throws

Sets/Reps: 3x10

Needed: Heavy medicine ball and wall to throw the ball into.

  • Stand up with side facing the wall
  • Hold medicine ball at chest height
  • In one smooth and explosive movement, throw medicine ball against wall as if you were throwing a straight right

Back Squats

Use heavy weights.

Sets/Reps: 3x6

  • Stand with feet a bit wider than shoulder-width
  • Place bar on upper back
  • Squat down to parallel and go back up explosively

Bulgarian Split Squats

Like a Back Squat, but requires more balance. Really works well for boxers. Again, use heavy weights.

Sets/Reps: 3x6

  • Squat on one leg with rear leg on top of bench

3 Power Exercises For Boxing

Box Jumps

Sets/Reps: 3x5

  • Get waist-high box and use perfect squat technique to jump on it
  • Once you land, stay in squat position for a second, then step off onto a smaller box (makes it easier to get off and reduces stress)

Clap Push-Ups

Sets/Reps: 3x5

  • Start in push-up position
  • Lower and then explosively rise up
  • Clap hands at top of motion

Some variations require more power—e.g., the Plyometric Push-Up to Chest, Plyometric Push-Up to Quads and Plyometric Push-Up to Overhead Reach.

Power Med Ball Rotational Throws

Sets/Reps: 3x5

Same as the Rotational Throws, except done with lighter ball and with focus on throwing much harder and more explosively.

Photo: Flickr.com


Photo Credit: Getty Images // Thinkstock

Topics: MMA | QUADS | BOXING | CHEST | BOX JUMP | POWER | BENCH | THROW | WAIST | WEIGHTS | FASTER | MEDICINE BALL | UPPER BACK | SPEED AND STRENGTH