When learning how to increase punching speed without a heavy bag, bodyweight training and punching speed drills are some of the best strategies. Exercise 1: Pull-ups and Chin-ups. Using a pull-up bar, lift your body until your chin is at the height of the bar. Slowly release until your elbows are fully extended. Repeat. Pull-up Hand Grip
Try bent-arm archer pull ups and chin ups, and full archer pull ups. Also, train pull ups with one arm, using only 2-3 fingers of the other arm. It builds crazy pulling strength. I never focused on increasing reps, I could do 10 but training these exercises, I can do 15-16 reps now.
1. Hanging hollow hold. Do it: Using an overhead grip, hop up to hang from a bar. Engage your core and tuck your tailbone, so that your body goes from straight to a crescent moon shape. Hold that
Do around 5 sets with 2-3 min pauses (it's a lot, but you want to be able to repeat the same reps with the same/better form in every set). Do this at the start of your workout when you are completely fresh. After you are finished, continue with your standard workout. Btw the idea with weighted pull-ups sounds great as well.
Here is the step-by-step guide to perfect form on banded pull-ups: Set up the band – Loop the band securely around the pull-up bar. Ensure the band isn’t twisted. Tie a knot or hook the end. Step into the band – Place one foot or knee in the bottom loop of the band to provide resistance when you pull.
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how to increase pull up power
