If you want to improve your striking power, this exercise is right for you. A simple, yet very effective exercise, proven by the Last Emperor Fedor Emelianenko to increase the speed and power of your punches.

You'll need a dumbbell of any type that weights from 15 to 25kgs. If you're a beginner, start with a lighter dumbbell. Be careful not to overdo, because it will get you injured very easily.

Begin the exercise by grabbing the dumbbell from the floor and throwing punches with both hands simultaneously as quickly as you can while holding the dumbbell. Try to hold the dumbbell in a 90 degree angle to your body, not too low and not too high as it might decrease the value of your training.

For more instructions watch the video attached. Good luck!