Basic Punching

This tutorial covers the basics of performing efficient and effective punches. The method descibed here should be easy enough for anyone to perform. Yet, it discribes the basics needed for more advanced strikes. And, even though this tutorial is focused on teaching the fundamentals of punching, the ideas and drills presented are often practiced by the most advanced students.

To make a fist, roll the ends of your fingers in toward the palm. Try to get your fingers as tightly rolled as possible. The backside of your finger nails should begin to roll into the middle of your palm. Then, bend your thumb at a 90° angle and place it over the backside of your index and middle finger. When done correctly, your hand will form a compacts ball with your first two knuckles leading ever so slightly. Ideally, the back of your hand and your first two fingers will form an acute angle because the two large joints that forms this angle are what you are striking with.

Keeping this in mind, extend your fist out in front of you with a back of the hand facing up and the palm facing down. This is a common fist position but, as you can see, it is very hard to lead with you first two knuckles. Therefore, it is only taught to school children. Now, turn your fist so that your index finger is on top and your pinky is on bottom. This is a standing fist and you should find that it is very easy to lead with your first two knuckles. However, this position leaves the wrist in a slightly weakened position. Therefore, strong punches are performed with the fist turned at a 45° angle.

Hold your fist out in front of you at a 45° angle so that the top of you forearm and the top of your hand form a perfectly straight line. This is the position you want on impact. However, you can make the punch more effective by turning the fist downward just after impact. Bruce Lee was known for turning his fist upwards just after impact but he also broke his pinky finger this way. So, with your fist in front of you turned at a 45° angle, practice flicking the knuckles downward like you just executed a punch.

Although it seems like the you use the arms to deliver a punch, the primary use of the arms is actually to steer and stop it. The legs and hips are what generate the speed and power for a punch. If this doesn't make sense, stand with your feet about a foot apart and your arms relaxed - very relaxed. Now, twist your hips back and forth (Like Danial San in The Karate Kid 2). Your arms should begin to flail about in a chaotic thrashing manner. This is your untamed punch. You can use it like this if you want, or you can learn to control it.

When performing basic punching, your arms always travel in a straight line. Your fist starts at your side, between your ribs and hips with your palm up. Your elbow is pointing straight back. If it is not, pull your shoulder blade down your back. That should pull your elbow in line. The forearm should move forward in a straight line to its target. Your arm will slide along the side of you body starting with the fist and continuing to your elbow and ending up with the elbow. The elbow will then extend in front of your side body (unless, of course, your a really big person) to complete the punch. Return your arm to your side in exactly the same path.

Where to steer the fist is an often misunderstood aspect of karate. There isn't much controversy about where to punch in the vertical plane. You can steer your punch high or low or anywhere in between. Just remember that punching high is more difficult because the muscles in the side body can become disconnected. However, where to punch on the horizontal plane is much more sacred and is, in fact, a defining attribute of style. A punches can be aimed as far left or right as ones arm can reach. However, it should be limited to somewhere between the middle of your body and the side of your body that is punching. The further you punch across your body, the more defensive your punch. Likewise, the further you punch from the center of you body, the stronger and more offensive it will be. Thus, the haymaker, which is executed very far from the center of ones body is the strongest most offensive punch one can make. However, it is also the least defensive and easiest punch to defeat. So, we don't do them. I was taught to punch centerline which is fairly strong and very safe. However, my punches are now just off centerline. I have sacrificed a bit a defense for some offense.

Your probably wondering what role the shoulders have in punching. The answer is none! However, most untrained puncher use their shoulders. You can find out if you have this problem by watching yourself punch in a mirror or on video. If you notice your shoulders going up and down or if they just look like they are always up, you have the problem. The easiest way to fix this is to always pull your shoulder blades down your back. Interestingly, this is common practice in yoga. So, a little cross training will give a lot of results.

The primary role of the waist is to maintain a solid connection between you upper and lower body. Since your punch is powered by the lower body, it only makes sense to keep the muscles in your waist solid. Weak ab, side or back muscles will prevent power generated in the legs from traveling up to your arms. Additionally, many martial artists, especially those who practice Tai Chi, twist at the waist to dramatically increase their striking power.

The hips are like a transmission. They take the power generated in the legs and transmit more power and speed to the arms. And, it is done by turning your hips like mentioned previously in the arm section. So, if you want to punch with your right hand, turn your hip quickly to the left and you right arm should fly forward unless restrained. To punch left, just turn your hips to the right. Learning to use the power transmitted from the hip is one of the most fundamental aspects of Kempo. So, always practice your punching with the hip.

The legs play a critical role in Kempo. They generate the power for upper body strikes and they act like roots planted firmly in the ground. As such, you will want your legs poised accordingly. A bend in the knees is mandatory for it lowers your center of gravity, provides an extended range of mobility and protects you from on coming kicks. With the knees bent, grip the floor. I do this by slightly curling my heel, toes and outer edge of my feet down into the ground. I increase this grip by pulling my legs together with my thigh muscles. When done well, you should be able to rip the floor boards out of your Sensei's dojo. To get this leg power into your arm, force one leg forward while the other one back while your feet stay firmly planted. This action should force your hips to turn. If you forced your right leg forward, your right hip should move back which set up the action needed for a punch with the left hand. Once you master punching by turning your hips, you will probably look for ways to increase your speed and power. One way is to add a shock wave. Instead of forcing your leg back to propell your hip forward to launch your fist, you can force it down and back. A quick downward pulse with the leg will create a shock wave that you can move up your body and out your arm. But, be sure to master throwing punches with your hips before you add the shock wave. I you don't, you may never master either technique.

The head perceives four of the five senses that you use in a fight. So, don't allow it to flail about like the rest of your body. If you are practicing towards a mirror, watch your eyes. They should never move.

Now its time to put it all together. Put one arm out in front like you just punched and the other arm back with the fist tucked palm up between the hips and ribs. Turn your hips and let the hand that is back fly forward to the punch. Likewise, allow the fist that is forward to fly back to the side and tuck palm up between the hip and ribs. Keep alternating punching with each hand.

You may note that when your fist is back it is palm up but must rotate 135° for the Kempo fist position. The fist rotation is done during the movement forward and back and is timed to coincide with the beginning and ending of this movement. Also note the alignment of your punching arm. For good form, your arm will be straight. Leaving a slight bend in the elbow will lose points at a forms competition but will gain chi in real life.

1. Practice throwing your punches with the turning of your hips.
2. Practice punching all head, chest or groin level.
3. Practice changing the level each time you punch.
4. Try adding the shock wave to your punches.
5. Work your timing by punching during your favorite TV show. Throw a punch every time the scence cuts.
6. Work your power by punching into a bag. See how far you can bury your fist or much the bag moves.
7. When you mastered the shock wave. Try punching a heavy bag but instead of burying your fist, try getting the shock wave into to bag.