How to train using a heavy punching bag

Training with a heavy punching bag is an effective way of keeping up with your workout routine as long as you stick to some basic rules. I’ve seen friends of mine do a lot of mistakes over time, which is why I decided to write a short post about this.

The first piece of advice I can give you is to avoid staring at the bag too much. I know it might sound a bit weird, but I’ve noticed that most students either keep their gaze on the bag all the time or they’re not paying too much attention and, therefore, might risk injuring themselves. It might be a good idea to think of the heavy bag as an opponent, so look at it as a whole, as if you were about to receive hits from one angle or another.


Keep your balance as best as possible. In other words, try to avoid throwing yourself at the punching bag. Be sure to stand on both of your feet as this will allow you to perform correct hits and further develop your skills. Maintain the position of your head and try not to use it for hits because it will make you lose some of the balance and could just as well leave you open for uppercuts in a match.


9When punching, you’re supposed to ground your feet. Whatever the circumstances, do your best to avoid pushing the bag as it might end up swinging and could just as well hurt you. Besides, you’ll have to put in a lot of effort to hit it again if it’s swinging, and you’ll grow tired much faster. To get the most out of a punching bag routine, I personally recommend doing sessions of about three to five seconds, especially if you’re only beginning. You can gradually increase the amount of time you’ll be throwing punches to ten seconds or more, once you start to get it right and you will notice that you don’t get tired as quickly as when you were while starting out.

Breathing correctly is especially important as it will allow you to concentrate a whole lot better. The better you will breathe, the higher will your chances be at perfecting your skills. Believe it or not, endurance and power have very little to do with actually throwing punches. Some say that it depends on one’s focus, and I couldn’t agree more.


Another tip I can give you is to keep being active even when you rest. It stands to reason that you will grow tired at some point or the other, but it’s important to avoid relaxing too much as you will find it considerably more difficult to get back to punching the bag if you just keep standing, without making any movements. At least do some stretches to make sure that your muscles are all right. If you’ve grown too tired already, perhaps you ought to throw superficial punches so that you keep moving all of the time but preserve some of your stamina.


I use these tips on a regular basis when I do my heavy punching bag routine, and I thought it would be useful for you to check them out. The important rule to keep in mind is that small steps are often more effective than greater ones because they add to your resistance and expertise.

Leave a Reply

Your email address will not be published. Required fields are marked *