Power Punching Tips – Connecting with the core

This post takes a look at the role the deeper core muscles play in connecting the top and bottom portions of the body, i.e. the torso and the legs. This connection is critical if the full potential of power generated is to reach the intended target, because often it is not.

Muscles of the Core

Muscles are arranged in layers, particularly in the middle of the body, commonly known as the core. At the front of the body the famed and much sought after six pack is located on the surface. These surface muscles are called superficial muscles – in this instance the rectus abdominis which is used in the sit up movement. This is flanked by the external obliques, the flatter muscle used in twisting motions of the torso. The deeper layers progress through internal obliques and transversis abdominis to the psoas major and minor muscles. This is an extremely simplified explanation but illustrates the layering of muscles in the body.

The deeper muscles have movement functions but also a stabilising role. This stabilising is hugely important in martial arts as it gives the movement muscles something to brace or pull against in certain situations. If this bracing wasn’t present the hips would provide only a floppy base thereby detracting from the force produced.

It is essential to activate the deeper muscles to provide a base from which to punch from when the legs are compromised. Obviously, the feet and legs add substantial power to a punch but if they don’t or can’t there needs to be an alternative way of providing a base to throw from. There are a myriad of reasons why the legs could be sufficiently compromised to not be able to contribute to the force of a punch. For instance, you could be pushed back against the ropes or the bar in a pub or you could be sat on top of the bad guy.

Critical Power Punching Tips

In these cases there is no obvious base, however, by pulling against the stabilised hip/waist it is possible to generate power from a compromised position. In a fight a compromised position is likely to occur so the ability to throw powerful punches from such a position is desirable. This allows you to strike effectively while you attempt to regain a good position.

The preceding video is a tongue in cheek look at the stabilising role of the deeper core muscles. While working with a dump bag we practiced punching from the mount. Someone pointed out that it was rather like riding a horse, in that you need to grip with the legs. The legs and feet form a base BUT you need to use the deep core muscles to provide a strong connection between the lower and upper portions of the body. This then enables the force from the upper body and the base to transfer into the target underneath you.

Using the deep core muscles is something that we should all learn, it’s one power punching tip that can help us in everyday life too, as the deep stabilising muscles are essential for maintaining good posture and a healthy back.

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