In this lesson, you will learn how to do plyometric barbell punches. This exercise is used to improve the speed of your punches. In China, thousands of Sanda fighters use the barbell punch to increase punching speed. At first glance, this may seem nonsensical, and in fact, most people perform it incorrectly, which can damage spinal discs. Before attempting this exercise, you should understand how plyometric exercises work and how this movement can improve your punching speed. Find more plyometric exercises at Track & Field Main.
Description: Plyometric Barbell Punches
- Stand with one leg in front of the other, bending both knees. This should be a stable high bow stance, where both feet are aligned and the heel of the back leg is slightly elevated.
- Keep your abs tight and slightly round your back. The biggest mistake is hollowing your back, which can be harmful to your spinal discs.
- Stand upright and look straight ahead. Start with the barbell close to your chest and lock your shoulders, keeping them still. Grasp the barbell with an overhand grip slightly wider than shoulder width, but less than double shoulder width. This is not an exercise for heavy weights—use an empty 10 kg or 20 kg bar.
- Push the bar away from your chest while keeping your shoulders still. Do not shrug your shoulders forward. Push the bar forward and slightly upward, moving it in a straight line with your shoulders (no curve). This is an explosive, straight movement. The elbows can be slightly below the line, but not excessively. You can use your hips to compensate slightly, but it’s recommended to keep your hips stable and your abs tight.
- Before fully extending your arms, pull the bar back toward your chest. This is also an explosive contraction. The exercise focuses on direction change. You only perform two active contractions: one when pushing the bar away and one when pulling it back. The rest of the time, the bar moves passively. Never let the bar touch your chest, and never fully extend your arms. Keep your shoulders immobile. Do not shrug them back and forth.
Trainer Advice: Plyometric Barbell Punches
- Perform 3 sets of 6–15 repetitions.
- Keep your abs contracted throughout the exercise and never hollow your back.
- Combine this exercise with free weight exercises like bench press.
- Perform upper body plyometric exercises 2 times per week, and regular strength training 2–3 times per week.
- Stop immediately if you feel discomfort in your elbows, shoulders, wrists, or lower back.
Related Instructions:
- Introduction to Plyometrics
- Incline Plyo Push-Ups
- Overhead Wall Slams
- Introduction to Medicine Ball Training
Videos: Plyometric Barbell Punches
