How To Deliver A Proper MMA Punch

Delivering a proper punch has several factors involved and executing well on each one at the same time is important to an MMA fighter.

A proper punch first entails utilizing the correct part of your hand so as not to do more damage to yourself than what your trying to inflict on your opponent.  Since a closed fist is typically what is referred when talking about “punching”, its important to make sure your hand and wrist are in alignment so that when your fist makes contact the force is transferred through your fist, wrist, arm and finally, your core.

Next is the proper shifting of your weight and creating force with your body’s rotation. Even a smaller fighter can learn to improve his/her punching technique to generate more power from a punch. While practicing with a heavy bag can help you develop these techniques and become comfortable with throwing harder punches, its more important for MMA classes to focus on the practice of delivering powerful punches from the body’s core while off balance and from the ground. In other words, a mixed martial arts class should be sport and situation specific with it’s training emphasis.

Below are 3 important points about punching for MMA fighters and mixed martial arts classes.

1. Body Position For A Standing Punch
Before you can throw a solid punch, you must be in a position that allows you to transfer your weight and generate force. Stand with your lead foot slightly in front and your knees bent so you can react quickly to your opponent’s movements. Keep your punching hand on the side closest to your opponent to maximize your reach. Hold your hands up so that the knuckles are right beneath your eye level with your forearms parallel to your torso so that your chin and jaw are not left vulnerable. This will open up space between you and the opponent so you can create momentum on the punch.

2. Types of Knockout Punches
Any type of punch can lead to a knockout if it is thrown hard enough although most MMA fights are ended with either a submission or a pummeling and Ref stoppage. The most forceful punch is typically a cross, which is thrown with the dominant hand across your body. This allows you to swivel your hips and shift all of your body weight into the punch. A hook is thrown by raising the elbow and hand so their parallel to the floor and rotating the hips with force so that your fist ends up striking the side of the opponent’s head. The hip rotation allows you to generate a lot of momentum leading to a knockout if you connect in the proper spot on your opponents chin or jaw. An uppercut is directed at the opponent’s chin, a common weak spot where you may score a surprise knockout. The jab may be the hardest type of punch to score a knockout with because it is thrown by the non-dominant hand, which is typically not as strong as the dominant hand.

3. Contacting the Target
Throw the punch so that you connect with the first two knuckles on your hand. This area of the fist is the least vulnerable to dislocation and breaks and, as we noted above, the first two knuckles are in alignment with the arm. Stay in a balanced stance even when driving forward to throw the punch. Lunging into the punch will leave you open to a counter attack. Coil your fist back, then shift your weight forward from the hips to generate power. Keep your head upright and your back straight throughout the entire punching motion. End the punch with a snapping motion to focus your momentum on the target. To practice the feel of this snapping technique, visualize the target at a point three inches behind where it really is. This will help you drive your fist through the point of impact for maximum power.