From the boxing ring all the way down to a street brawl, throwing a punch is a natural movement of the human body when in combat. However, not every punch or every person throwing one is created equal. There are various factors that go into a person’s efficacy at this martial skill, but where does the average person fall on this scale?

Without the training and conditioning that boxers and martial artists go through to strengthen their punches, the average person has a much lower PSI. Most individuals’ average punching power falls between 60-170 PSI, with outliers on both ends of that range.

There is significant debate around how much training can contribute to a person’s punching capability vs. their genetic predisposition. Read on to learn more about the elements that make up a punch and elevate the aspects that can be improved.

What Is The Average Person’s Punching Power?

Determining the average person’s punching power is a challenging equation as many elements go into determining the answer. Additionally, while PSI (Pounds per Square Inch) is a commonly used way to measure punching power, it is only part of the overall equation. 

Technically speaking, the use of PSI to determine punching power works by dividing the force of the punch by the surface area of the striking point, the part of the fist or glove making contact with the measuring device. However, this means that smaller, harder objects will generate the same PSI even if the force behind the strike is different. 

Physics states that ‘punch force’ is based on how much mass your punch has (the weight of your body that can be directed into a strike) and how quickly you move that mass (generating momentum) to hit a target. 

The most optimal unit of measurement to measure punching force is the Newton, named after Sir Issac Newton, generally abbreviated as N. For context, a person weighing 176.37 lbs (80 kg) exerts approximately 800 N of force on the ground beneath their feet by simply standing still. The average punching force of amateur boxers is around 2500 N. 

Do Boxers Hit Harder Than MMA Fighters?

While there is significant contention surrounding the idea of what punching harder means, it is generally accepted that boxers hit harder than MMA fighters on average. The primary reason for this disparity is the concept of specialization compared to generalization. The average MMA fighter likely specializes in one or multiple martial arts and then also learns aspects from the rest of the martial arts that are likely to be used against them.

Conversely, boxers train exclusively in throwing punches and conditioning their body to make those strikes more effective. Boxers also practice attacking from different angles, which gives them the ability to deliver incredible force by applying it to the correct location at the right time. This technique involves using their opponent’s momentum to generate even more energy at the point of impact.

A punch delivered to a target like your opponent’s chin will be even more potent if that opponent is turning their head in the opposite direction by committing to their own attack. Part of the training that boxers undergo involves learning how to time a punch to land where the opponent’s momentum contributes to the overall impact and damage, with explosive results.

Since MMA fighters need to be able to fight opponents with a wide variety of skill sets and techniques, there is less focus given to the many angles that boxers need to consider, resulting in less powerful punches. It is important to note that MMA fighters will still possess a more powerful punch than an everyday person with no combat training. Still, because they have a significantly wider range of options and obstacles, they fall slightly lower than boxers in terms of punching specifically.

Are Punchers Born or Made?

There are excellent arguments on both sides of how much genetics factors into a person’s punching capability. Most experts agree that some of the strongest punchers of all time, such as George Foreman, Mike Tyson, and Earnie Shavers, have a genetic predisposition towards throwing a punch that gives them a degree of advantage in the ring. 

The genetic benefits that these fighters and many others possess are not always the same. Included below are some of the different genetic advantages that indicate a greater likelihood of being a powerful puncher. 

Muscle Fibers

Some people, especially athletes of various disciplines, have a higher percentage of either slow-twitch or fast-twitch muscle fibers. Both of these specialized fibers are advantageous for physical competitors, but they differ in how they provide that benefit. 

Fast-twitch muscle fibers correlate to the instantaneous explosive power of those muscles, which is related to activities like jumping, sprinting, and punching. These fibers generate enormous energy for short periods but fatigue quickly. Conversely, slow-twitch fibers can maintain strength for more extended periods but without the ‘burst’ potential. 

So if a person naturally possesses fast-twitch muscle fiber, they are more likely to be able to punch harder if given the appropriate training and technique.

Big Hands

It’s worth noting that having larger than average hands and wrists will not generate more force behind your punches, but they will allow you to transfer the power that you generate more effectively. Mike Tyson is an example of a boxer who had large hands, which was one of the many reasons for his strength in the ring.

Hand Speed

Some of the most effective boxers were not massive fighters in the heavyweight category but were combatants that could throw fast punches that relied on their hand speed, such as Manny Pacquiao. Even if your body has less mass than your opponent, it will translate into powerful punches if you can move that mass with significant speed. 

Back Muscles

Certain kinds of punches, especially overhands and hooks, get most of their strength from your upper back muscles. These muscles can be improved by weight training, pull-ups, push-ups, and other exercises, but if you have a naturally robust and broad back, it will be an advantage when throwing punches.

Leg Muscles

Proper punching technique dictates that a correct punch begins from the feet and legs as you rotate your body to generate as much force as possible. This concept is another example where Mike Tyson, whose punches were renowned for their power, possessed thick legs that contributed to his prowess. It is worth noting that powerful leg muscles only translate into punching power when the proper technique is involved.

There are many more genetic factors, both significant and otherwise, that contribute to punching power. However, it is worth noting that no matter how many natural advantages a person has when it comes to throwing a punch, they will not surpass an average person who has trained in a martial discipline.

As such, genetic advantages only come into play when combatants are evenly matched in terms of experience and technique. At that point, those slight differences begin to play a much larger part as the playing field is level.

What Was The Hardest Punch Ever?

Determining the hardest punch ever is a challenging prospect as many older boxers were renowned for having potent strikes. However, modern measurement techniques have made the anecdotal evidence from the decades previously largely irrelevant. 

In terms of modern individuals, the strongest recorded punch is by Francis Ngannou, according to the UFC Performance Institute. The Cameroon-born UFC fighter recorded a punch that measured 129,161 units that broke the previous record held by Tyrone Spong, a kickboxer.

https://youtu.be/LC_t7h1JTls

According to Dana White, the president of the UFC, Ngannou’s punch reaches the equivalent of 96 horsepower, which he describes as “being hit by a Ford Escort at top speed. It’s also the equivalent of being hit by a sledgehammer being swung full force from overhead.”

Who Has The World’s Fastest Punch?

As mentioned above, the strength of a punch and the speed of a punch is not the same thing, but they both contribute to overall punching efficacy. According to Guinness World Records, the record for the fastest punch is held by Keith Liddel, an author, mathematician, and boxer. The punch in question registered at 45 mph. 

For comparison, most boxers commonly register punches between 30-35 mph. It is worth noting that while Liddel is an outlier in the speed of his record-holding punch, it is difficult to take advantage of the techniques required for an effective punch at top speed. He and other fighters do not punch at that speed in a fight as it would be less effective than slower punches with greater force behind them.

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What Exercises Increase Punching Power?

It is vital at this moment to create a distinction between improving punching power and improving punching efficacy. Training and learning the elements that make up a martial discipline such as boxing will result in a more effective punch, one that will be more likely to incapacitate an opponent. A more powerful punch will be a strike that has more significant force behind it. 

The following exercises will increase your body’s capacity to deliver a more powerful punch but must be used in combination with technique to become a more effective fighter.

Plyometric Push-Up

Plyometric push-ups differ from standard push-ups by having an explosive burst of energy involving the arm, shoulder, and pectoral muscles. These muscles all influence an individual’s punching power and are a primary reason for this exercise. A brief description of a plyometric push-up is as follows.

• Begin with a standard push-up, and dip your body downward as per the traditional method, but push high and fast enough that your hands lift off the ground, then catch yourself, drop, and repeat.
• Ensure that you keep your core and gluteal muscles tight throughout the exercise to get the best possible results.
• To ensure you’re achieving the proper height, try clapping your hands together or against your chest in mid-air as you lift off the ground.

Throwing a Medicine Ball

Just as the plyometric push-up trains your central muscles, use a medicine ball to increase the power of your arms. Use the following explanation as a guideline for this exercise.

• Lie flat on the floor on your back and throw a heavily weighted medicine ball as high as you can by pushing it forward and outward from the chest. At the ball falls, catch it with both hands and repeat the exercise until you are too tired to continue.
• Stand upright in your standard boxing stance, and throw a medium-weight medicine ball against a wall or to a partner. When you throw the ball, keep it in the palm of your hand and push it forward as hard as possible as if you are throwing a punch.

Heavy Bag Training

A staple of training, using the heavy bag in either a boxing or an MMA style will increase your punching power enormously. Ensure you wear bag gloves to protect your hands, and begin practicing.

• Start by hitting the bag in any combination of hooks, uppercuts, and straight punches in ten-second intervals. Follow that by resting for ten to fifteen seconds with footwork and light jabs, then repeat. The exercise should last for about three minutes total, with approximately one-minute rests between each set.

Your access to these training methods may depend on gym accessibility, so work with what you have to develop your strength, and you will see an increase in your punching power as time goes on.

How to Punch Faster?

As discussed throughout this article, the essential elements that go into a punch are speed, force, and technique. While the above section will go over exercises to increase the strength behind your punches, and a boxing or MMA coach will teach technique, it is crucial to train your speed as well. 

Some of the best boxers of all time, like Muhammad Ali and Floyd Mayweather Jr., are famous for their speed and striking the opponent before getting hit themselves. Review some of the following exercises for training your punching speed to improve your overall ability.

Fast Push-Ups

Push-ups are such an effective means of strengthening muscles used when throwing punches, and doing these exercises quickly will allow your muscles to fire faster and result in more rapid punches.

• Ensure that you do not sacrifice the form of your push-ups for speed. Your exercises are only as effective as the form involved, and poor form can result in injury as well.

Jumping Rope

Jumping rope is another effective workout that is used extensively in boxing training. Like push-ups, jumping rope can help develop the fast-twitch muscles in your shoulders and upper back responsible for delivering fast punches.

• Once you develop a rhythm, periodically increase the speed, and introduce variation into your footwork. This exercise will increase your speed and endurance by providing high-intensity moments coupled with longer-lasting endurance training.

Shadowboxing With Weights

Shadowboxing is a vital part of boxing for many reasons. It conditions your body to handle the rigors of combat movement and is the best way to practice the techniques required to be a skilled boxer. You can enhance this workout by adding light weights to your hands as you go through your regular shadowboxing routine.

• Begin with weights ranging from 2-5 lbs, depending on your current fitness level, but begin with lower weights and build from there.
• As you stimulate the muscles involved in punching while following the proper technique and movement, you will notice an increase in speed as you repeat this exercise when you drop the weights.

The most effective puncher, whether through boxing, MMA, or other disciplines, will be the person who combines strength, speed, and technique. As you develop your skills inside the ring, ensure that you train your body to keep up with your practice to ensure that you become the most capable version of yourself.

	Plyometric Push-Ups	Medicine Ball Throw	Heavy Bag Training	Fast Push-Ups	Jumping Rope	Shadow boxing (w)
Muscle Benefits	Arms, Pecs, Shoulders	Arms, Hands	Full Body	Arms, Pecs, Shoulders	Cardio	Full Body
Speed Benefits	N/A	N/A	Footwork	Arms, Pecs, Core	Full Body, Arms	Full Body

Conclusion

On the surface, throwing a punch may seem like the most straightforward movement in the world, but there are many layers of depth and complexity that scale with understanding. The difference between a person throwing a punch with no knowledge of the mechanics involved and a person with years of training and expertise behind them is astronomical. 

However, there are many levels between those two extremes, and a fundamental understanding of how to improve your strength, speed, and self-awareness will go a long way to delivering an above-average punch.

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While watching any boxing or MMA event, you can often hear broadcasters using the term “dirty boxing”. But this may confuse many fight fans who don’t know what “dirty boxing” means in the fighting world. Even though it is a bit complex when you look deep into it, it is not that hard to understand what’s dirty boxing all about.

Dirty boxing is when a fighter throws short punches from the clinch position while holding the opponent’s back of the head to gain a tactical advantage. It’s called “dirty boxing” to describe a set of unorthodox boxing techniques in combat sports, which can be on the borderline of being illegal.

As long as fighters are doing it right, dirty boxing is legal and can be a really effective technique. In this article, we will dig deep and bring you all you need to know about this unique group of techniques and tactics.

Where Did The Term Dirty Boxing Come From?

There is no precise record of who was the first person to use the term “dirty boxing”. The origins of this term could be found in the striking element of Filipino martial art called Suntukan. Suntukan is not a sport and it puts a lot of emphasis on self-defense and using “dirty street fighting” tactics like eye gouging and groin strikes.  It includes some of the other dirty boxing moves we can see in modern boxing and MMA like: 

• Headbutts
• Forearm strikes
• Hammer fists
• Back fists
• Shoulder butts
• Elbow Strikes

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Is Dirty Boxing Effective For Self-Defense?

Dirty boxing is not a martial art on its own but a set of fighting moves that are very useful for self-defense. The way you can learn these moves is by training in martial arts like MMA, Muay Thai or boxing. Both of these arts will teach you how to use dirty boxing moves like:

• Clinching
• Elbow strikes
• Knees in the clinch
• Forearm strike
• Hammer Fists

Dirty boxing might be the most important tool in street fighting. In most cases, street fighting includes intense close-range grabbing, pulling, or ground fighting. It is a chaos that looks much different from the pro boxing or MMA fighting we watch on TV. And these are the situations in which dirty boxing truly shines.

While at close range, one of the best dirty boxing moves is to initiate the clinch. From this position, you can land vicious Muay Thai elbow and knee strikes. Or you can go the traditional way and use some Suntukan moves like eye-gouging, hammer fists, or head butts in a self-defense situation. Whether it’s a bar fight or in the open, these are all very useful self-defense techniques.

Which Dirty Boxing Moves Are Used In Boxing?

Let’s be honest, the first thing that comes to our mind when we hear the term “dirty boxing” is a pro boxing match. It’s not that boxers are using more dirty moves than fighters from other arts. But over the years, the term itself has become a part of boxing culture.

Here are some of the most famous dirty boxing moves used in modern boxing. We must say some of the moves are on the borderline of being illegal:

Create a referee blind spot:

This is a dirty boxing move that, when done right, creates an angle in which the referee can’t see what are you doing. The goal is to get a clinch and maneuver the opponent in a position where the referee can’t see what’s going on. This gives boxers a chance to land illegal strikes like headbutts or sneaky elbows, and get away with it.

One of the masters of moving the opponent in such a position was Bernard Hopkins. First, he would press them against the ropes and create a blind spot for the referee. Then, he would hit the opponent with illegal short elbows or hold their wrists.

Clinching to recover:

Boxing fights often end up in a clinch in every round, so knowing how to fight in this position is crucial. In most cases, boxers would duck under and go for a clinch to defend against the opponent’s attack. Or, it can be a very useful tactic when a boxer gets hurt. 

When a boxer gets hurt by a punch, the worst thing that can happen is to allow the opponent to follow up with more strikes. So to stop them, a hurt boxer would grab the opponent around the waist or neck to stall the action and a couple of seconds to recover. You can see boxers doing this in just about every match.

Forearm push:

This is one of those sneaky moves in boxing which can often lead to a brutal KO. The trick is to place your forearm on the opponent’s face during the close-range exchange. By doing so, you can limit their vision so that they can’t see a follow-up punch that usually lands with a lot of power. And as we know, punches you don’t see are often the ones that result in a KO.

Head positioning:

In a boxing match, we can often see fighters clashing and battling for a head position. Average people may think they are doing this because they are just leaning on each other to get some rest. But in reality, head control is a very important dirty boxing technique that gives you a great advantage in various situations. It allows you to maneuver the opponent where you want them to be, or set up the punching combo.

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Which Dirty Boxing Moves Are Used In MMA? 

Dirty boxing plays a big role in modern MMA, maybe even bigger than in boxing. This is because in MMA fighters can use all limbs as weapons to strike in the standup, fight in the clinch, grapple, or fight on the ground. There are so much more opportunities to use dirty boxing in MMA than in boxing. Here are some of the most famous dirty boxing moves in MMA:

Clinching to wear out the opponent:

MMA rules allow fighters to fight in the clinch as much as they want. The referee won’t separate the fighters unless they are inactive for a certain period of time. This means MMA fighters can use the clinch to take some rest or recover after being hurt much more than boxers. And since MMA is more versatile than boxing, there are more benefits to clinching as well.

For instance, fighters would press the opponent against the fence and wear them out with strong pressure. This strategy works well against powerful opponents as they will gas out quickly because they exert all their strength to get out of being pressed against the fence.

Shoulder bumps/Strikes:

Although this may sound weird at first, shoulder strikes are actually a great dirty boxing technique. If you don’t trust us, just recall the shoulder strikes Conor McGregor had landed on Donald Cerrone at UFC 246 in 2020. The Irishman managed to break Cerrone’s orbital bone which resulted in a great TKO win for McGregor.

There are many positions from which you can use shoulder strikes in the clinch. The most common one is the “over-under” which McGregor used in Cerrone fight. Fighters usually land these strikes against the cage, but they often do it in the center as well.

Elbows and knees in the clinch:

Elbow and knee strikes usually come from Muay Thai training and they are the most effective dirty boxing techniques in MMA. Or at least, we can all agree they can produce the biggest damage like deep cuts, swellings, severe bleeding, and even broken ribs when placed right. Fighters would first wrap their hands around the opponent’s neck to break their posture by pulling the famous “Thai clinch”. From this position, MMA fighters would explode with a vicious knee to the stomach or go high to the head.

When it comes to elbow strikes, the process is very similar. Fighters can land them from various positions, including Thai clinch. These elbows can do a lot of damage and even knock the opponent out when placed right.

Single collar tie:

This is one of the best dirty boxing moves MMA fighters use in the clinch to land very hard strikes, notably uppercuts. They do it by faking their way into the opponent’s range with a jab or other strikes to get the clinch. Then, they would grab the opponent with one hand behind the neck, and blast them with the other one. From this position, fighters can land uppercuts, hooks over the top, or even elbows.

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Famous MMA Fighters Who Often Used Dirty Boxing

Nick and Nate Diaz

Brothers Nick and Nate Diaz are widely known as one of the most skilled boxers in modern MMA. What always stood up in their boxing game was the ability to dirty box in the clinch against the fence. Or, they can box from the outside using long strikes as Nate did against Michael Johnson.

Like pro boxers, they would place their head on the opponent’s chest and explode with a barrage of punches. The best instance of their dirty boxing skills are Nate’s second fight with Conor McGregor, and Nick’s bout with Paul Daley.

Randy Couture

The former UFC champ in two weight classes, Randy Couture, is perhaps the best instance of how useful dirty boxing is in MMA. He would use solid head movement skills to dodge the strike and get into the opponent’s range. Once there, he would position his head on their chest and secure a single collar tie position.

This allowed Couture to break their posture and start striking them with the other hand. He was a true master in doing this. Couture also used a single collar tie to have his opponent off balance by using both hands to shift them from side to side.

Daniel Cormier

Even though most fans know him as a skilled wrestler, Cormier had really good standup skills and he often used dirty boxing moves in MMA. In fact, don’t look any further from his fights with Jon Jones and Stipe Miocic if you need an instance.

In most of his fights, Cormier fought under big height and reach disadvantage but he would make up for the lack in size with clinching and dirty boxing. Just recall how he grabbed a single collar tie to blast Miocic on the break to win the Heavyweight title in 2018.

Famous Boxers Who Used Dirty Boxing

Bernard Hopkins

As said earlier, Bernard Hopkins is the former boxing world champ who used a lot of dirty boxing moves in his fights.

He was very good in initiating the clinch, and maneuvering the opponent to create a blind spot for the referee. Once there, he would do certain illegal moves like holding the opponent’s wrists, blast them with sneaky elbows and get away with it because the referee couldn’t see it. 

Floyd Maywheather Jr.

Floyd Mayweather is arguably the greatest boxer of our generation and one of the secrets behind his success are his amazing dirty boxing skills. Even though most fans know him as an outside boxer, Floyd was also a master during the clinch. He would often place his lead hand over the opponent’s face to interrupt their vision and follow up with a power punch that would land clean in most cases. This is one of those techniques most boxers won’t train and it would catch them off guard. 

RELATED QUESTIONS

Is dirty boxing legal?

Yes, dirty boxing is legal as long as the moves you are using are within the rules of the sport you are competing in. Or in some cases, you can get away with some illegal moves if the referee can’t see what you are doing. The sports in which you can see fighters using dirty boxing moves the most are Muay Thai, MMA and boxing. 

Boxers use it to land various legal and illegal strikes like elbows when they are fighting in the clinch. Dirty boxing is also a big part of MMA where fighters can use an even broader set of dirty boxing moves.

Where I can learn dirty boxing techniques?

You can learn dirty boxing moves training in various striking arts like boxing, MMA or Muay Thai. But bear in mind that dirty boxing is a group of advanced techniques you won’t spend much time learning as a beginner. It is one of those things that comes with years of training and fighting inside the ring. You need to have a really good base before you can even think about adding dirty boxing to your game.

In our opinion, MMA and Muay Thai are the best martial arts when it comes to dirty boxing. This is because they are more versatile than boxing. You will learn how to throw elbows, knees, head position in the clinch, or even how to strike with hammer fists while fighting on the ground.

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