File :-(, x, )
Anonymous
Hey /fit/

I want a stronger punch. After years and years of sitting in front of PC my wrists are really shite. But that's not going to stop me. I have a punching bag, and I used to use it often many months back but my upper back used to "hurt".

That was many months ago, and I started lifting (just compound lifts tbh) and I feel stronger overall now, but I'm worried about my wrists.

tl;dr: how should a noob start training his fists (there are no fight instructors here, live in middle of nowhere with 3k people in town)

pic unrelated
>> Anonymous
pushups on your fists.
>> Anonymous
use wrist wrapping sometimes but not all the time. it'll give you good form, but you don't want to make your wrists dependent on the support.
>> Anonymous
>>238331
Will do

>>238332
Right.

Thanks, any other tips for a noob?
>> Anonymous
http://www.bodybuilding.com/fun/drobson111.htm

And always wear some form of wrist support when doing any form of boxing or using a heavy bag.
>> Anonymous
SQUATZ

really, stronger glutes make your punches harder
>> Anonymous
>>238403

I do lift regularly, except that I have really light weights. Buying more later this year.
>> sandwhale !!Xe4Ht27Jzey
1. Read Hajime No Ippo.
2. Learn that hitting a tire with a sledgehammer/ chopping tree trunks with an axe strengthens the muscles on your back, which are the muscles behind the hitting power of your punches
3. ????
4. Profit..?
>> Anonymous
Why are your wrists weak? What games have you been playing?

I've been playing RTS with high average CPM (Click Per Minute) and First Person Shooters, and my wrists are pretty amazing. They've never held me back on any work; I just made sure to train my forearms. Strengthen your forearms and your wrists will likewise become stronger. Also, calcium. Also, punch shit. Wristwraps and punch a heavy bag for 20 minutes, throwing combinations of cross/hook/jab/uppercut, varying the rotation. Start working on a speed bag, too. That will train your wrists as well; for balance and stability and speed, which likewise increase strength.
>> Anonymous
Hit the heavybag bare handed, but don't hit any harder than 50%. If at any point you start to feel pain from anything other than skinning your knuckles, stop. After doing this every other day or so for 2-3 weeks, get some bag gloves and some wraps. Put on your wraps and gloves (look up how to put wraps on correctly on youtube or something), and go to town on the bag. 80-90% should be fine with gloves at this point. After 2-3 weeks of every other day with the gloves, take them off and punch bare handed for 2-3 weeks, this time at around 70%. Rinse and repeat.

A few things to note: Never, ever hit any harder than 80-85% without gloves and wraps. Never bend your wrist, and make sure that when you punch you're hitting the bag mostly with your first two knuckles (pointer and middle finger's knuckles), and don't lock your elbow; you should be punching as though you're trying to hit 3-4 inches through the surface of the bag.

And remember, you're not trying to kill the bag.
>> Anonymous
>>238411

I hope this is a troll.

Sledge work and tree chopping work the rotational muscles in your core - THAT's what improves punching power. Also, why the hell are you taking workout advise from some fucking Japanese manga shit?
>> sandwhale !!Xe4Ht27Jzey
>>238458
So doesn't the end result be the same - Increased punching strength?

Sue me, I like my mangos