Punching with weights... A Big NO NO!

[Rageng]

To paraphrase Newton's First Law of Motion:
“Objects in motion tend to stay in motion, until acted upon by an outside force”

When punching with a weight in hand, the weight is exploded forward by big, strong muscles optimally positioned to exert force. The Chest and Deltoid flex the Glenohumeral joint (shoulder) as the Triceps extends the elbow. But when your arm is fully extended at the end of the punch, there are no muscles in position to exert force to stop the weight. The weight does stop... but at what cost? In this position non-contractile connective tissue (ligaments, cartilage, fascia) is all that is left to”stop the weight” and non-contractile connective tissue is not designed to deal with(and does not respond well to) much tension, or any excessive force.

The better you punch the worse you’ll damage your joints. Arthritis SUCKS!


?’s to think about:

What is the goal or possible benefits we hope to archive by punching with weights?

(Risk/Benefit analysis)
Is there another exercise that will yield the same benefit(s) without the risks?
Is there another piece of equipment that will yield the same benefit(s) without the risks?

[disgruntled]

Originally Posted by Rageng

The better you punch the worse you’ll damage your joints. Arthritis SUCKS!

LOL too true!

very good information! i still see so many people working with weights while punching that it is insane!

alternatives:

- work on your technique with weights in your hands moving in slow and contorled motions.

- use weights, but punch a punching bad. the bag will take the impact and stop your arm from hyper-extending. this can still be dangerous if the bag is too light for your punch, so full strength is not advised.

[sirdarksol]

Use a bo.
The basic attack with a bo mimics a basic punch. While chambering the forward hand, you punch out with the rear hand. The bo stops against your body, halting its motion.

[sirdarling]

I did this when I was younger and noticed the joint stress after working out that way a few times.
What I ended up doing to correct it was forgetting my total body form in the punch and it did not strain my joints:

I would start out the punch correct and then after it reached the apex would allow the weight to throw me off balance forward.
I would end up on one leg leaning forward but allowing the momentum to carry me it eased the strain.

I am not suggesting it, like you said it added a lot of strain... I used 20 lb weights back then, made my punches really hard indeed but I have so many upper body joint/tendonitis problems now. I don't know if this was the cause thought, plenty of other bad decisions to add fuel to the fire, lol.

[sirdarksol]

Not to mention the possibility of getting pulled fully off balance and landing flat on your face if you screw up. Like sirdarling said, probably not a good idea, but better than using proper punching form, at least.

[sirdarling]

Hahaha, lets just say it took the sting out of the scorpion, lol.

[reviewer]

Wow, I never thought about it but it's very true. Reducing impact-based exercise is definitely important for joint health in old age, though.

[disgruntled]

Rageng is a fitness expert so he is a great resource!