Will punching by tying a Thera band on my hand or karate belt help me in improving my punching power? I am a karate student of seishinkai shito ryu style.


3 Answers 3


Fundamentally, no it won't.

A punch is a delivery of kinetic force; a resistance band will simply help you burn more calories and maybe increase your muscle tone a little.

Using a resistance band will tend to work your hand grip, forearms, triceps and anterior deltoid muscles. Punching with weights will do the same however it will also indirectly stress your latissimus dorsi muscles (as they compensate to help you keep balance), you will also tend to adjust the motion so that the medial deltoid muscles also have some assistance.

A resistance band will possibly alter your punch technique in a suboptimal way - the line of resistance will never perfectly line up with the trajectory your punch should take and your muscles will consequently compensate and work in a way that is not an optimal motion for punching, especially once you start to tire. If you really want to apply resistance to your punching movements then do them standing submersed in water.

A resistance band will also not help you build your focus. Focus is that moment when you achieve a combination of maximum tension and maximum kinetic energy and it is a critical element of your punch - if you lack it then the punch is little more than a bludgeon or a shove with a closed fist.

  • Slugster i am a student of karate and my style is shito ryu, in my style we don't harm our oponents and we only do touch back punches so can u tell me which is the main part of our punch and how can we improve our punches because i am fan of karate
    – user26453
    Jun 14, 2016 at 14:35
  • That is a whole new question and way too involved to discuss in comments. Disregarding any philosophical differences we may have about "harming our opponents" and definitions of a "touch back punch", focus is still the key part of the punch. You can deliver different amounts of kinetic energy - "focus" is the culmination of energy and tension (and a resistance band is not going to help train focus).
    – slugster
    Jun 15, 2016 at 2:29

I dont believe it will help with punching power as power relies on mass and speed.

  1. Mass relies on coordination of the whole body and there is a lot more to be gained practising better coordination.
  2. Speed relies on coordintaion as well as reducing resistance which is attained by limiting the use of antagonistic muscles. This device will engage them.

What this sort of device can help with is continuous pull power which is better suited to grappling. For example a snap down on a head or arm comes to mind.

  • 2
    I have used these sorts of bands. Mainly in wrestling by wrapping it around a fence and using it for fast pull downs many times over. I played with it in striking and found the anatomical dynamics did not work at all for me.
    – Mrx
    Jun 14, 2016 at 21:39
  • Thank you. The "believe" made me think that you were guessing... Jun 15, 2016 at 7:33
  • 1
    No problem. I like to be scientific & what works for me is not a large sample set hence belief. I have seen these types of bands help others in grappling especially when loaded with 2 or 3 to make them really hard to snap down.
    – Mrx
    Jun 15, 2016 at 8:27

I have not tried what you suggest, but it sounds awkward. It also seems to me that it might impede proper form in punch delivery. If you want stronger punches increase the strength of your whole body, focus on using proper form in practice, and do bag work with a partner. Something like a resistance band tied to your belt is going to offer resistance in strange way, and may actually end up doing more harm than good.

If you want some training advice on an exercise that is proven to produce results in your punching speed and strength, start doing Clap Pushups (of course YMMV).

  • What do u mean by bag work with a partner
    – user26453
    Jun 13, 2016 at 16:09
  • @user26453 I mean heavy bag workouts with a partner holding the bag. A partner can stabilize the bag so you can really drive your punches into it without worrying about it swinging out of range (which is really helpful if you are doing high intensity interval training with the bag). It might not seem like it, but there is a huge difference between hitting a free hanging heavy bag and hitting one held by a partner.
    – Zen_Hydra
    Jun 13, 2016 at 21:33
  • Thanx but i am not having any bag but i am having a kicking pad will it help
    – user26453
    Jun 14, 2016 at 6:06
  • @user26453 It might help some, but not in the way a heavy bag does. A kicking pad doesn't have the mass or resistance of a heavy bag, nor will it protect your training partner as effectively in a high intensity punching routine.
    – Zen_Hydra
    Jun 14, 2016 at 13:09
  • Zen i am not having a heavy punching bag but i have thick pillows in my home can they help me in improving my punch power
    – user26453
    Jun 15, 2016 at 10:20

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