How to increase punching power with 3 kettlebell exercises

If you’re interested in how to increase punching power, today you will learn just that with the help of my friend Spyridon Katsigiannis, a Greek kettlebell and powerlifting coach. He will demonstrate and explain 3 kettlebell exercises for that purpose.

Apart from being an expert in strength training, Spyro used to be a Sanda (Sanshou) competitor and a referee, so he is also very knowledgable about martial arts.

HOW TO INCREASE PUNCHING POWER WITH KETTLEBELLS – INTRODUCTION

The three exercises that we are going to show you today are about increasing and improving your explosive punching power. So these are basically speed exercises, and trying to go too heavy by using heavy kettlebells is not going to help you very much. And perhaps it might even alter your punching technique.

So go light by using a 12 kg kettlebell or maybe up to a 16 kg kettlebell, but don’t go heavier than that.

1. HALF-KNEELING KETTLEBELL CLEAN

The half-kneeling kettlebell clean is all about explosive hip extension and some pelvic rotation. You have to make sure that you keep your core tight, and not be loose at all. Make sure that you’re not squeezing the kettlebell grip because if you perform this exercise for many repetitions, you’re going to get blisters on your hands. So you have to be a bit skillful with gripping the kettlebell and releasing it as you’re cleaning it up and then dropping it.

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2. KETTLEBELL SWING WITH WEIGHT TRANSFER

The kettlebell swing with weight transfer is about reactive strength on one leg. As you are absorbing the force of the kettlebell dropping down, you need to drop down on one leg and then release the force as explosively as possible.

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3. FIGURE 8 WITH A HOOK/UPPERCUT

The figure 8 with a hook or an uppercut is a full-body exercise, so make sure you are extending one hip explosively as you’re rotating in order to slap the kettlebell hard with your other hand.

There are two ways to perform this exercise, with a hook or with an uppercut. In one case you thrust the kettlebell horizontally, in a circular movement, or with an uppercut where you thrust the kettlebell upwards into your palm.