In combat sports and in traditional martial arts, the structural alignment from the hand and wrist to the elbow is very often incorrect. In this video lesson I explain how and why I am correct in my analysis of this, and how and why the punch is commonly taught in a way that is wrong.

It is for boxers, karateka and anyone who punches, especially if you have ever hurt your wrist hitting a bag or found that your punches feel weaker than they should.

Why Alignment Matters

When you punch, the force of the impact travels back through your hand, wrist and forearm. If those parts are lined up properly, the structure holds and the force goes into the target. If they are not, the structure is compromised and there is an inherent weakness at the joint or joints involved.

In most cases, that results in two things:

  • Wrist injury when punching
  • Less power than you should be able to generate

Both problems come from the same cause. A structure that bends on impact both hurts you and loses energy that should have gone into the target.

The Problem With How It Is Taught

Many people are taught a way of making a fist and lining up the arm that looks neat, but does not hold up to real impact. Because everyone around them does it the same way, nobody questions it. They just accept sore wrists as part of training.

The lesson explains what I see as the correct alignment and why. Watch it closely and then test it for yourself.

Common Signs Your Alignment Is Off

  • Your wrist hurts or bends on the heavy bag
  • Your punches feel like pushes rather than strikes
  • You need wraps pulled very tight just to feel stable
  • Power drops off sharply as you get tired

How to Practise

Start slowly on the heavy bag with light punches, paying attention to how the wrist and forearm feel at impact. Make small changes and notice which alignment feels solid. Only build up the power once the structure feels stable. Use wraps and gloves, and do not punch hard surfaces bare-handed while you are learning.

This is about protecting yourself as much as hitting harder. A punch that injures your own wrist is no use to you in sport or in self-defence.

Take It Further

To build good punching technique step by step, take the Learn To Box Online Course. If you want to turn that structure into serious power, Power Black is the next step.