HOW to USE a Punching BAG

A punching bag is for building upper-body strength and power as well as for learning proper technique. There are many important things to remember when using a punching bag. In the beginning, combining all aspects will be a challenge. Try to master one aspect at a time.

Hang your punching bag so that the top is slightly higher than the top of your head. This will allow you to practice your punches from a crouch and practice punching a target that is taller than you.

When throwing a punch, keep your muscles loose and “snap” your punches out. Do not tighten your muscles; doing so will tire you and decrease your speed. Keep your power at the ends of your punches—when your fist strikes the bag, your arm should be fully extended. Doing this will give your punches more leverage and therefore more power.

Hit the bag with your top knuckles rather than your fin- ger knuckles. This will make your punches more solid and will decrease the chances of injury. Many boxers make the mistake of slapping their punches, hitting with the knuckles of their fingers. Their fingers then act as shock absorbers, and their punches are not solid.

Stay on the balls of your feet to maintain balance. Never rest on your heels, because if you receive a solid blow, you will be knocked backwards or even down.

Always vary your combinations of punches. If a boxer throws the same combination of punches every time, an opponent could anticipate this and form a counter combination. Try to be unpredictable.

When you are starting out, two useful methods of punching are gut-level punching and using technique, or snapping your punches. Alternate between these methods.

Gut-level punching is one of the best ways to access your power. Keep your wrists absolutely straight, and punch the bag as hard as you can, without thinking about technique. Try to punch through the bag, instead of punching at it or pushing it with punches. Use gut- level punching to find out how much power you have and how it feels to use power.

Learning to snap your punches teaches you to control your power and allows you to get greater fitness rewards from your workout. Focus on technique and form. Make sure that your feet are in the correct stance, that your shoulders are back and down, and that your hips are underneath your shoulders. Do not lean forward from your waist to punch. Instead, con- sciously bring your shoulder blades together. This will help you learn to punch from your back, thus strength- ening those muscles. Maintain conscious contact with the floor through your feet. Snap your punches at the bag, trying to get power from your body, hips, and legs rather than from just your shoulders. Practice punching as fast as you can without compromising technique.

Do a set number of rounds when working out with a punching bag. Each round can be one, two, or three minutes long. Play music that is about the length of a round or use a timer. Do not look at a clock because doing so will distract you. To get the most out of each workout, focus on a different skill during each round. Remember to use the whole bag—punch high, punch low, throw hooks to the side, and, if the bag is a small- er one, deliver uppercuts. Give the punching bag everything you have—hit it with quick punches, move around it, push it, slip it, let it hit you, release stored emotion with hard punches—there are endless possi- bilities.

There are many drills that can be done with a punch- ing bag. For example, move around the bag with your jab. When you move left, step first with your left foot; when you move right, step first with your right foot. Jab every time you take a step, or every other time. Jab low and high. Or, move around the bag with a one-two combination. Move in on the bag with your jab, and then move away from the bag with your jab. While you are inside, keep your hands up, guarding your head and face. Do a series of hooks and short, powerful straight punches, keeping your hands up between punches.

Another drill is to deliver rapid-fire punches for 15 to 30 seconds, rest for the same length of time, and then repeat. Or, make the bag swing back and forth or side to side. Either stop its momentum with your punches or slip its impact and catch it from the side with well- timed hooks. Practice shifting your weight correctly between punches.