Gold's Gym GACR02 manual How to Use the Corner Boxing Rack, HOW to Adjust the Corner Boxing Rack

How to Use the Corner Boxing Rack

WARNING: Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

HOW TO ADJUST THE CORNER BOXING RACK

To adjust the height of the CORNER BOXING RACK, first remove the adjustment knob. Next, raise the drum and the bag frame and slide the bag frame off the pins on the upper frame. Raise or lower the bag frame to the desired height, and slide the bag frame onto the desired pins on the upper frame. Then, reattach and tighten the adjustment knob.

Adjustment Knob

Pins

Bag Frame

Drum

Swivel Hook

HOW TO ATTACH A SPEED BAG OR A PUNCHING BAG

Slide your speed
bag or punching	Attach
bag securely onto	bungee
the swivel hook	here
(see the drawing
above). If there is
a bungee on the
bottom of your
punching bag,
attach it to the
eyebolt on the
CORNER BOXING RACK.

PROTECTING YOUR HANDS

When using a speed bag or a punching bag, protect your hands with a good pair of boxing gloves or bag gloves. Do not skimp—purchase the best you can afford. It is not worth saving a few dollars and ending up with an injury. A pair of 16-ounce boxing gloves is recommended. The additional padding will protect your hands and will reduce the trauma to your wrist, elbow, and shoulder joints. For added protection, some peo- ple wrap their hands with cotton wraps like those used by boxers. Other people feel that if they need to wrap their hands, they are hitting too hard.

HOW TO USE A SPEED BAG

Among the best equipment for developing speed, accu- racy, and timing is the time-tested speed bag. However, learning to use a speed bag requires practice and patience.

To use a speed bag, stand with your feet parallel to each other at a comfortable distance apart. Start by hit- ting the bag with one hand. A backhand punch is rec- ommended (the backhand punch is applied with the meaty part of the hand between the wrist and the base of the little finger). Make sure to hit the bag straight. One of the most valuable features of the bag is that it forces you to hit it directly and crisply so that it returns to you. After you strike the bag, let it hit the far side of the drum, then let it hit the near side of the drum, and then hit it again when it is halfway back to the far side of the drum. Try to keep your body still, with your strik- ing hand making smaller and smaller circles after each strike. If desired, use both hands to punch the bag the first few times you use it.

For an alternate rhythm, strike the speed bag, allow it to hit the drum three times, and then strike it again as it comes off the far side of the drum. From there, work up to striking the bag every time it hits the drum. Once you have established a steady rhythm, increase your pace. When you can comfortably maintain a faster pace, start switching rhythms. For example, strike the speed bag three times with your left hand and then once with your right hand. As you become more skillful at switching rhythms, you will find your body moving with the rhythms.

Remember to keep your hands up. You cannot hit the speed bag if you punch from your hips because you cannot react quickly enough. In addition, you will not be able to protect your face from the oncoming bag.

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