Build Stronger Punches with a Belt

Want a simple, old school exercise to build stronger punches?

Here you go!

This is one of my all-time favorite exercises. Check out the video and give it a try.

If the video doesn’t play, you can find a summary below. Let me know how it goes!

You know that feeling you get when you’re hitting the bag, shadow boxing, or practicing your kata over and over, and your shoulders start to burn? Or maybe you train so hard that your arms turn into sandbags and you can’t even hold them up?

Well… you shouldn’t!

If your shoulders are burning and your arms are dropping, that means you’re powering your punches with the small muscles of your shoulders instead of the big muscles of your body. Which means you’re seriously limiting your power!

Here’s a tip to fix your form and pump up your power…

TIE DOWN YOUR ARMS!

That’s right—tie down your arms so you can’t move your shoulders. If you wear a traditional uniform, just loosen up your belt and tuck in your arms.

If you don’t wear a traditional uniform, you can get the same effect by squeezing something under your arms, like books or sneakers. Stick them in there and don’t let them drop.

Once your arms are pinned, get back to work. Throw your punches, practice your kata, maybe even roll with a partner. Without the distraction of your arms, you can really focus on how you’re moving your legs, hips, and torso.

The big question? Are you powering your movements through your core or not?

Here’s a clue: If you keep fighting and straining to pull your arms out of the belt, you’re probably relying too much on your shoulders and arms. If you want stronger punches, stronger blocks, and stronger everything, you’ve got to start building a habit of connecting to your core.

Practice with your arms pinned for a few minutes, then take off the belt and add your arms back. I guarantee you, every move you make is going to be stronger than ever!

If you ever feel your shoulders and arms burning out again, just relax, pull in your arms, and reconnect to the big muscles of your body.

Quick point—I’m not saying you should drop your shoulders in a real fight. I still use my shoulders to protect my chin and strike a bad guy at close range. The message today is simply to figure out when to use your shoulder muscles and when not to use the shoulder muscles.

So, if you want stronger punches, don’t hold yourself back… tie yourself down!