Faster Abs? How to "twitch" the torso?

[John05]

I recently stopped weight lifting so that I could emphasize more on twitch/speed. My arms have the "snap" in them that I desire, (quite worthless since your power comes from your hips... but i find it handy when throwing longer ranged hooks). But my body won't twist as fast as i want it to. I'd like to think it's just form, but i honestly try to twist my torso quickly and efficiently without wasting energy (by keeping feet on ground, not jumping when i twist). It just seems like i'm doing everything correctly. I'm guessing that maybe my torso is too heavy, there's too much angular momentum needed to twist.

I do 30 quick crunches, 30 more for each side of the ab (towards right leg, and towards left leg), 30 bicycles, and 30 leg lifts.
What am I doing wrong? I'm doing them quickly, so it's not as though i'm just building strength, i should be building power. Should i lose weight? I'm 5'7'' (approx 170cm) and weight 148 lbs.

[decypheredbeats]

try single arm dumbell swings

they build great explosiveness in the hips.

take a dumbell in you right hand and get in the deadlift position, but keep the dumbell on the ground between your legs, then stand up quickly and swing the dumbell forward with you arm straight and raies your hell up.
focus on exploding up and driving your hips forward.

also try plyometrics with a medicine ball.
do incline sit up passes from the front, overhead and sides...

also do this standing up.

other thing that is good all around are dumbell snatches...

[Tom Yum]

Ab conditioning will help, but get infront of a mirror and throw your punches. Pay attention to your hips; they should rotate over for each punch.

This happens by beggining your punch from the ground. You push off really hard from your feet for each punch. Throwing your left hook you transfer weight onto left foot, then shift it to the right foot by whipping your left hip bone thru the target until your weight is on your right foot. Throwing your right cross is similar, except that your weight transfer pushes off your right leg and sits down onto your left leg; you sit down into your right cross.

Hips are important for power, because they trasmit your body weight. Even a 120 lb boxer can generate good force if his or her entire body weight is behind the punch. Just imagine 120 lbs being quickly tossed at your head!

As you spar more and develope the correct muscle memory, your hook will get shorter so that you can rechamber quickly, but it will still have your weight behind it.

[bratvas]

Stretch the back. Tight Latissimus Dorsai, Rector spiny, Quadratus Limborum @ Trapezius muscles could significantly slow down torso movements. Shortened back muscles, including intrinsic muscles of spine, Is a common side effect of resistance training