How To Build Knockout Power With 3 Easy Exercises

Most people have this preconceived notion that they now how to punch or kick. Well that’s probably not true. You see, any martial artist worth their salt will quickly tell you that striking is an art. Knocking somebody out is even more so.

The Secret
Maximizing damage for any strike is turning on and off your muscles — kinda like a switch. In traditional karate, throwing a solid right hand should begin with force at the bottom of your right foot, up through your abdominal core then straight through the knuckles. Speed equates to power. And to do that, your muscles have to be extremely relaxed. Consider a world class striker like Mohammed Ali or a madman like Chuck Liddell. While it’s entirely possible that the Strongmen you see on TV can lift more then Ali or even Liddell, none can match the striking power either man delivers. A good strikers knows when to tighten up his glutes, abdominals and lats the exact moment he lands a punch.

Incorporate these exercises into your training regiment to work on key muscle groups. When you’re done yourself off at the MMA gym.

Exercise 1: The Glute Bridge

Single leg glute bridge

Lie on your back. With the help of your heels, push both your hips up.

Hold for three seconds.

Recommended: 15 repetitions.

For an extra challenge, bend one knee at an angle of 90 degrees while pushing your hip up with your free heel. Hold for two seconds.

Recommended: 15 repetitions per leg

Exercise 2: Hand Walkout

Ensure your back is straight during the Hand Walkout

Place your hands and knees on the floor. Extend your hands as far as possible whilst keeping your arms straight.

Walk your hands back to starting position.
Be sure to keep your back straight. Tighten your abs and don’t let your stomach contact the floor.

Recommended: 10 Repetitions

Exercise 3: Glute-Abs-Lats Brace (The Broomstick Exercise)

The best bang for your buck exercise

Stand with your back straight. Make sure your feet are at shoulder width. Take a broomstick and hold it at its ends, chest level. Squeeze your glutes together.

Next, tighten your abs up. Kinda like what you’d do if someone was going to hit you.

Afterwards, contract your lats by attempting to bend the broomstick.

When you’ve gotten the hang of it, attempt to tense up all three areas simultaneously. Don’t go at a full 100%. You’ll tire out too quickly.

Recommended: 50% capacity for 30 seconds

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