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 The next day, add a rep to the last set. Then add a rep to the set before that, etc. The system is designed to be followed for four weeks. If you can already do between 6 and 12 reps, start the program with the first day your personal record shows up. For instance, if your max is 6 pullups start with Day 7; if your max is 8 start with Day 19. To make your workout easier and more effective, try to use the muscles on your back and around your armpits to help pull yourself up. Specifically, try to engage your latissimus dorsi muscles (“lats”) and rear deltoids (“delts”). 4. Cross your legs while working out. Begin the downward movement by slowly straightening your arm and allowing your shoulder blade to upwardly rotate and move away from your spine. Slowly lower back to the starting position. 9. Your arm should finish long with a slight bend in your elbow and your shoulder blade should be away from your spine. 10. 5-Step Muscle Up Progression Guide. 1. Build Bodyweight Strength. As discussed above, building bodyweight strength using pull-ups, chin-ups, push-ups, dips, l-sits, planks, and more are all Generally speaking, the goal of the first pull (in both the snatch and clean) is to allow for smooth barbell pattering from the floor to above the knee. During the first pull, the barbell should Hold your medicine ball at shoulder height, standing in front of a wall. Then, lower your knees in a squatting position and explosively throw the ball into the air. Catch the ball (with your hands) and throw it explosively at the wall. Quickly pick up the ball, lift it over your head and then slam it to the ground. If you want to improve your pull-up strength and performance as soon as this week, then Click Here to learn more about the free course. More Information: Pull-up Training 101: The Basics on How to do More Pull-ups and Chin-ups. My FREE 5-Day Pull-up Training Crash Course. How to Rapidly Increase Your Pullup Numbers in 3 Months or Less. The .

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