When is a punch not a punch? The answer is quite simple: when it is a hard push. There are many times when people think they are punching and it is not much more than a hard push. This video lesson uses the heavy bag to show how quickly and easily you can see whether someone is punching or pushing.

It is for boxers, strikers and self-defence students who hit hard but do not get the results they expect.

Punch Versus Push

A push moves the target. A punch affects it. That is the key difference. A hard push shoves the whole mass away, which can look impressive, but most of the energy goes into moving it rather than into hurting it.

A real punch is fast, relaxed and arrives with the weight of the body behind it. The energy goes into the target, not just against it.

What The Heavy Bag Tells You

The heavy bag is honest. Watch it, and listen to it:

  • A push makes the bag swing away in a big, slow arc
  • A punch makes a sharp sound and the bag jolts or folds around the fist
  • A push often leaves your weight following the bag forwards
  • A punch leaves you balanced and ready for the next shot

If your bag is swinging all over the place and you are chasing it, there is a good chance you are pushing.

Why People Push

The most common reasons are tension and leaning. People tense the whole arm and shoulder to try to hit hard, which slows the punch down and makes it heavy instead of fast. Or they lean in and fall into the shot, so the body is pushing rather than driving. Staying in contact with the bag for too long does the same.

Relaxation is the answer. A relaxed punch, driven from the ground through the hips, arrives faster and transfers more energy than a stiff one.

How To Practise It

Stand close to the heavy bag and throw a single straight punch at medium power. Watch what the bag does and listen to the sound. Then relax your shoulders and arms and throw it again, faster rather than harder. Bring the hand back quickly. Keep doing this until the bag jolts rather than swings, and you stay balanced every time.

Take It Further

If you want real power in your strikes, Power Black is where I go into it in depth. For good punching technique from the start, see the Learn To Box Online Course.