Build Impulse Strength With Rolling Ball Pushups

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Build Impulse Strength (Ballistic Strength) With Rolling Ball Pushups

Punching sports require ballistic strength, or what I call impulse strength. The rolling ball pushup is a great way to increase your your punching power and punching speed by increasing your ballistic strength.  Being able to crank out 60 seconds worth of 405lb bench press is great but it wont help you punch.  To punch hard and fast requires impulse strength.  The clapping pushup is a great exercise to build ballistic strength (impulse strength) but its really hard to do unless you use exercises like these rolling ball pushups and my assisted clapping pushups to work up to it.

People throw the term “functional strength” around but its a meaningless term. Functional strength is relative to what function you are trying to accomplish. Impulse strength is a much more descriptive term. Martial arts and boxing require incredible impulse strength, that is, a big blast of power in a very short instant.  Your muscles cant be good at everything.  In track and field a sprinters legs are completely different than a marathon runners muscles. An olympic lifter might be able to bench press 1100 pounds but that doesn’t mean that he could even break a Ming Dynasty vase with a punch.  To accelerate your hand to 32mph requires a very, very short burst of power.  Its more of a twitch than a lift.  Your muscles cant be good at both.

Rolling-Ball-Pushups-Starting-Position Rest your hand on the ball and get into the pushup start position – core tight, body straight as an I-beam, hands at a comfortable width apart.
Rolling-Ball-Pushups-Down-Position Drop down into a pushup …
Rolling-Ball-Pushups-Ball-Roll As you push back up, do a ballistic push of the ground.  As your body is accelerating upward and you feel your hand starting to come off the ball, flick the ball to the other side with your fingertips.
Rolling-Ball-Pushups-Start-Other-Hand Catch the ball with your other hand in the pushup starting position.
Rolling-Ball-Down-Other-Hand … and drop into another pushup.  Repeat 1-5 as many as you can!

Any pushup done on the palms of the hands can be straining on the wrist. If normal pushups done on your palms bother your wrists then definitely do not try this exercise. If you have any history of wrist issues, dont try this exercise either.

The rolling ball pushup is a great way to increase your your punching power and punching speed.  Being able to crank out 60 seconds worth of 405lb bench press is great but it wont help you punch.  To punch hard and fast requires impulse strength or what many people call ballistic strength.  The clapping pushup is a great exercise to build ballistic strength (impulse strength) but its really hard to do unless you use exercises like my rolling ball pushup and my assisted clapping pushups to work up to it.

Build Impulse Strength with Rolling Ball Pushups

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