Wrist weights for punching quick, are they good?

[Capoeirajc]

I was wondering if wrist weights are good for increasing punching speed or can I just use those little jogging weights.

[Alex]

If you are going to use any kind of weights when practicing punching be very, very careful. Added weights increases the strain on the elbow (tendons and ligaments) and you can do long term, and sometimes permanent, damage. Snapping your punch while using weights is especially dangerous to the elbow.

[J.K.]

I wouldn't advise you to use them - as noted by the last poster - you will reck your elbows. Insted buy heavier back gloves 18oz and hit or spar with them.

[ash]

I have been using 2lb wrist weights on each hand for almost a year while doing double end bag work and have suffered no ill effects. You can get hurt doing any type of training, just be careful and use common sense. You shouldn't have any problems if you don't put snap on yor punches. Work slowly and find out what you can do, everyone is different. I have noticed improvement in speed and endurance, so have my sparring partners. The only down side is I have to make a conscious effort to keep my hands up, after a few rounds of bag work they tend to drop badly. Train smart and you will get to play the game for a long time.

[ChrisH]

I don't think they would improve punching power much, compared to an exercise like bench press. Think about it, punching uses the chest, arms and other body parts to provide power, using weights while punching would stimulate the shoulder, which is not as important as some other muscles. Using weights like this is basically the same as a constant lateral raise, so it might help improve your shoulder muscles endurance, but without as much improvement on the power of punches.
As I said before, it is better to use a more suitable exercise such as bench press.

[FormlessMan]

When i was about 15yrs old i started using wrist and ankle weights as a desperate measure to get some speed in my bones. 19 yrs later and i've never had any injurys and it certainly increased speed and snap in my strikes! Not to say that someone else couldn't hurt themselves!

[FLMKane]

It can happen if you overdo it. The effect is similar to a very fast and sudden armbar if you lock your elbows out.Dont use too much weight(remember that "too much" weight is relative.Depends on how much you can handles)

[g-bells]

use ressitance bands instead

[legshot420]

Originally Posted by g-bells

use ressitance bands instead

Resistance bands are good too. Also, doing olympic lifts will help a lot.

[FormlessMan]

Bruce Lee used 1lb cylinder weights when punching, not heavy but its all you need!
Heavy weights cause problems with connective tissue thats something i have learned!

[fenwick99]

bench---- once per week 3 sets of 3, or military press 1 set of 5.
That's all you need- the rest comes from hitting various bags.

wrist weights will injure your elbows

[Heroic Wolf]

I used to use wrist weights for increasing punch speed but simply practicing with large 16oz gloves increased my speed more and allowed me to practice with more natural biomechanics. As far as strength goes, I think weight training for pure strength and clapping pushups/heavy bag for the explosive strength.

[martial09k]

i think this videos are cool, shows speed training, self defence and close quarter combat

YouTube - Memoirs of the Fist
YouTube - Martial Arts Training Part 2

[hoov]

using Bruce's- The Art of Expressing the Human Body he would shadow box freehand, 1lb, 3lb, 5lb, 7lb, 10lb. Then turn it around and decrease the weight back to freehand. I cannot remember off the top of my head on how long he did each weight for. I am sure this contributed to his speed and endurance along with all his other speed exercises.

Saying punching hard comes from chest i agree somewhat, but my chest is the weakest muscle on me and i pack a harder punch than my friends that are in football. I thinks its my strong gluteus maximus.

[chillaplata]

Building up strength and explosive power in your pecs and tris is important, but if your form is correct the bulk of your punching power is going to come from hip rotation and therefore from your leg muscles. So I would say that benches, clapping pushups, and resistance-band training are all helpful, but mainly you should just hit the heavy bag a lot. Using heavy gloves is a good idea not only because of the extra weight but also because they will protect your hands better.

You might also consider adding in some squats and deadlifts. Not only will these build up your leg strength, but many powerlifters believe they release growth hormones that stimulate overall muscular development. I'm not sure whether there is scientific research supporting this belief, but it seems to be pretty widely held.

EDIT: On rereading the thread I see legshot already suggested olympic lifts, which would offer benefits similar to those of squats and deadlifts and would probably help more with explosiveness, if you're athletic and coordinated enough to do olympic lifts.