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    Why are so many workouts filled with punches all of the sudden? I mean it's a nice addition here and there, but when you apply filters: Strength, Full Body, No Equipment, Normal difficulty, sooo many workouts include punches...Why is that? There have to be other exercises (Non combat inspired) that can replace punches...Or am I missing something?

    tl;dr version: Why are there so many non-combat oriented strength workouts that include punches?

    Hi TeslaMechanics and welcome to the Hive

    At DAREBEE we try to put our focus on functionality and accessibility. Punches can be thrown by anyone anywhere anytime, which makes them perfectly accessible. And, like every combat move, punches require a lot of muscle groups every time you do them. We're talking about generating power through your legs, stabilizing with your core, mobility in your hips, performing the actual punch with your arms, shoulders, supporting with your torso,... etc. So you see, one single punch recruits as many muscle groups as three other exercises put together, which makes them so functional.

    Can you replace them? Sure, and there are a lot of exercises that do not include any combat moves at all. We just like to offer alternatives, when "classical" training is just not enough for you or when you like to spice it up every once in a while

    I hope this answers your question.
    Last edited by TheRaven; March 16th, 2017, 08:22 AM.


      TheRaven Thanks for the fast reply. I understand why you add them so often now. I've been training martial arts for years so that might be the reason I'm so bored of them.

      However I do agree with them being a good compound exercise that everyone can do.

      Thanks again


        TheRaven This raised a question from me, I hope it's okay to ask it as a follow-up in this thread.
        What if I do the punches all wrong without even knowing it? I've read the punching guide, but I still don't get how to apply it to the "side-to-side backfists" exercise, for example, which I encountered twice in the 30 days of gravity already. I've never been taught stuff like that, not any martial arts training, not anything.
        How can I make sure I'm doing it right and not hurting myself in the process?


          Aydanne with bodyweight exercises, and punches being one of them, it is not as easy to hurt yourself because ultimately your own body dictates your limits (or at least: it's harder to hurt yourself opposed to using equipment). If you were using weights you could theoretically use weights that are too heavy for your body to handle or lift them inappropriately so that the external influence (the weight) forces your body into an anatomically disadvantaged position. The same applies to any other external influence like machines, sandbag, sparring partner or any piece of equipment.

          Of course there are still ways to get hurt with bodyweight exercises too but you would need to put a lot of effort into it. If you start out carefully and listen to your body you're generally on the safe side.

          That being said: from an exercise point of view you don't need to throw a proper punch in order to get the benefit of exercising. You're still using your muscles and with that, train them. Would it be an effective punch in a competetive scenario? Probably not, but you are exercising nonetheless. Your body will adapt to the movement, it will learn to recruit supporting muscle groups, you will improve your coordination and timing and eventually the quality of your punch will improve as well.

          Here's a video that shows how to perform a backfist: [Backfist Exercise Library]

          Imagine you are standing next to a person, side to side, both facing forward. With a backfist you are trying to hit the person on the chest with the back of your hand without turning your torso. I hope that makes sense


            If you have difficulties with proper form of any exercise you can always direct yourself to the helpful video exercise directory where Darebee sexy instructors will show you how to correctly perform exercises in all their splendor.
            Side to side backfists are here.
            P.S. Just don't let it go to your head. Just because you're doing some kicking and punching in your fitness routine doesn't mean that you're somehow can use them in a real fight or something. Without proper martial arts trading they're just a nice exercise is all.

            P.S. Shouldn't have bothered with my answer being put to shame by TheRaven wall of text


              TheRaven Thank you very much for your patience and the explanation! It made it clear as day for me.
              I watched the video from the library first thing, but in this case watching didn't mean understanding, and your last paragraph made way more sense regarding what should I have in mind to do it.

              J3ster Fortunately, I'm very well aware of (un)usefulness of things like that in a fight, but still thanks for the input.


                TeslaMechanics Just to add to what TheRaven has already said - one of the main reason we add punches to a lot of our workouts is because, in combination with push-ups, punches work your back & biceps which, in bodyweight training, is a difficult thing to achieve without adding pull-ups or chin-ups or some kind of body rows It's something not many people know of, partly because it requires some martial arts experience, but that simple combo "push-ups + punches" in itself is a full body workout.

                The load is not, of course, equal to what you get with dumbbell bicep curls or pull-ups but it's there and, in the right amounts, it works your back and biceps. So, when you see that combination in our workouts - that's why it is there.

                I hope this helps


                  Aydanne I'm glad I could help

                  J3ster it's still good to know that you would have covered my back


                    For punches and backfists, think of this:

                    If you were punching something in front of you, you would want to hit ideally with your first 2 knuckles. Your wrist, elbow, and shoulder would be in alignment (ideally. Doesn't always happen in practice, which is why wrist injuries are common and the dreaded Boxer's Break on the smaller 2 knuckles). This way your fist has the larger joints behind it for reinforcement.

                    Backfist is the same way, but to the front or side.

                    In the air, you should be OK. If nothing else, practice some slowly, in the air, with no force. Gradually speed up and add a bit of tension, your body will show you.


                      neilarey I agree that they are a nice addition. I really do!

                      But, and I'm not trying to complain, it's just an observation, I think that older workouts didn't have so many punches. By older workouts I mean while the site was still relatively young, long before the rename.

                      I guess adding punches also helps to create variety within workouts, since there already are so many it seems like a good way to add variety and avoid too much overlap.