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Forget all those broken boards and crumbled concrete slabs . No feat of martial arts is more impressive than Bruce Lee's famous strike, the  one-inch punch . From a single inch away, Lee was able to muster an explosive blow that could knock opponents clean off the ground. Lee mastered it, fans worldwide adored it, and  Kill Bill  "borrowed" it . But if you're like us, you want to know how it works. While the biomechanics behind the powerful blow certainly aren't trivial, the punch owes far more to brain structure than to raw strength. Biomechanical Breakdown To understand why the one-inch punch is more about mind than muscle, you first have to understand how Bruce Lee delivers the blow. Although Lee's fist travels a tiny distance in mere milliseconds, the punch is an intricate full-body movement. According to Jessica Rose, a Stanford University biomechanical researcher, Lee's lightning-quick jab actually starts with his legs. "HI...

Surprisingly few boxing coaches and trainers know the most effective ways to develop this power beyond hitting a heavy bag. Lifting weights is an obvious solution, but often the strength developed from heavy bench pressing doesn’t translate into knockout power. 1 – One reason for disappointing results with strength training to improve punching power is a lack of understanding of the concept of sport specificity. Using bands in simulated punching movements is a terrible idea, invented/promoted by people who have no clue on how to train. Bands provide the most tension at the end of a movement, and as such they will affect coordination patterns. More precisely, the bands decelerate the arms towards the end of a movement rather than the biceps; when the fighter goes back to trying to punch without the bands, often they decelerate too late or too early. Decelerating too late cause harmful hyperextension of the elbow, and decelerating too early reduces punching power, and give the o...