Level Up Your Muay Thai: 6 Exercises to Improve Your Punching Power!

Looking to pack a stronger punch? In this video, we've got you covered with three effective exercises designed to enhance your punching power, plus, we'll provide three alternative exercises that require no equipment, so you can do them anytime, anywhere!

Equipment Required:

1. Landmine Step-Through Punch:
Sets: 3-5 sets
Reps: 5 reps per side
Rest: 1 min
Instructions: Start in a slight side crunch position to engage the obliques and glutes. Step fast, transferring power into the punch. Finish in an "overhand" position.

2. Hip Thrust with Press:
Sets: 4 sets
Reps: 6 reps
Rest: 1 min
Instructions: Take time to get into the starting position. Begin in a hinge position, focusing on a rapid, powerful hip thrust to drive the press. Use 55-65% of your chest press max for optimal speed.

3. Medicine Ball Punch:
Sets: 3-5 sets
Reps: 5 reps per side
Rest: 1 min
Instructions: Use a medicine ball or slam ball. Focus on speed and intent. Step back to load the hips, then rapidly rotate the hips and trunk to power the throw. Use a 6-10 lb ball to maintain high velocities.

No Equipment Alternatives:

1. Plyometric Push-ups:
Sets: 3-5 sets
Reps: 5-6 reps per side
Rest: 1 min
Instructions: Descend only to 90° to maximize force production. Jump laterally as much as possible, staying reactive to redirect force upon landing.

2. Hopping Plyometric Push-up:
Sets: 3-5 sets
Reps: 5 reps
Rest: 1 min
Instructions: Control the descent for 2-3 seconds, then explosively push up or jump from the grounded position.

3. Isometric Wall Push (Punch):
Sets: 3-4 sets
Reps: 6 reps per side with 5-6 sec hold
Instructions: Find a sturdy surface to push against. Follow proper punching mechanics, pivot through the feet, turn through the hips and trunk, and press as hard as possible into the wall. Aim to generate maximum force.

00:00 Intro
00:13 Explanation of Mechanics of Punching Stronger
00:57 Landmine Step-Through Punch
02:34 Hip Thrust With Press
03:45 Medicine Ball Punch
05:52 No Equipment Alternatives
06:07 Plyometric Push Up
06:51 Hopping Plyometric Push Up
07:30 Isometric Wall Push
08:16 Outro

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