Increasing the Power of Your Reverse Punch

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For the purposes of this article, let us define the reverse punch as a straight punch executed with the back arm on the same side as the rear leg when standing in a front stance. A front stance being a stance which basically has feet approximately shoulder width apart and one foot is in front of the other foot.

Traditionally, the reverse punch is thrown from a fistal position at the inferior aspect of the true ribs, which is located approximated 10 inches above the hip. A stretched muscle is more efficient than a relaxed muscle, therefore, for offensive purposes, this position has some value. However the punch is thrown, the lower body must be involved or the punch will have no power given to it by the muscular structure of just the arm, with the other upper body muscles acting as stabilizers (MV=P, Mass times Velocity = Power) I believe the formula most people are aware is the formula for kinetic energy (energy of motion), that formula being 1/2MV^2=K, Half Mass times Velocity squared = Kinetic Energy)

1. Keep your elbow in close to you side.

Put your arm at your chest with your elbow sticking out to the side. Have a partner hold your arm at your chest as you attempt to extent your arm straight out in front of you. Now bring your elbow into your side and push again. Notice the difference in strength when you are able to utilize both the upper and lower body as opposed to when you just utilize the strength of your triceps muscle.

2. Exhale explosively as you strike.

Hold your breath and throw and punch, then repeat the same punch exhaling hard as you execute it. You will notice a difference in your power. Exhaling also helps to prepare your body for a strike in case a strike gets through your defenses.

3. Stay relaxed

Tighten up all your muscles and throw a punch. Now relax as much as possible, stopping just short of full extension of your elbow to prevent hyperextension. By not incorporating those muscle groups which hinder a movement. We have more striking power with less energy expelled.

4. Snap turn your wrist.

Snapping the wrist, as you begin your punch, will add speed to your strike. By increasing the speed of the strike you increase the energy of the strike which is often times referred to as power. Your wrist should tense near the end of the strike in order to help prevent injury to your wrists.

5. Your hips follow your fist

Traditionally the hips are thrusts forward as you punch with the foot kept flat on the ground for stability. I would like to suggest a change to this. By twisting the hip even to such an extent that you push onto the ball of your back foot to incorporate the calf muscle (I do not remember how to spell gastreas niemious) we involve the glutials (butt muscles) quadriceps (thigh muscles). Keep your back straight as you twist. you will almost feel as though it is arching back in order to keep your center of gravity between your two bases of support (feet). There will be a tendency if you use this method to swing instead of punch straight. Be sure to keep your elbow in line with your wrist as you throw the punch and keep your elbow close to your side.

By incorporating as many joints and muscles into the execution of the strike as possible, with proper gross motor coordination (I find the term body mechanics overused) and breathing, the "power" of the strike is increased.

If you would like to practice this in San Francisco, then contact me.