With punching bags becoming more and more prominent in workout routines, I feel it important to talk about some key techniques to keep your body from harm.
- Wrap your hands!
Wrapping your hands before working your punching bag can save you a lot of unnecessary pain and many a bruised knuckle. I suggest a 180” wrap. I don’t have to tell you that hurting your hands or wrists will have a huge negative impact both mentally and physically.
These are some of my favorite wraps and you should give them a try!
- Keep your hands in position.
Many people get complacent when working out. After striking their punching bag they either do not return to the proper stance and footing or they rest their hands on their chest. If you are not in a proper striking form you are putting yourself at risk of pulling a muscle or damaging your wrists. You also hurt the effects of your punching bag routine overall.
Learn to step in and out of your punches. This will help you with your positioning as well as improve your cardio. This will pull your primary focus from strength to proper punching bag techniques, maximizing what you get from your workout while preventing injuries from incorrect form.
The punching bag techniques you use on your punching bag separates a good workout from an amazing punching bag routine. These techniques can also keep you from sustaining injuries.
You want to make sure your closing fist as you contact your punching bag. Even without putting much strength into in to a punch you can still injure yourself. All it takes is for your wrist to bend slightly to send you to a world of pain. So remember before setting your punching bag on fire: Timing.
After every set of punches or combo you unleash on your punching bag you should reset yourself. Getting in to and maintaining a solid form not only keeps you safe but also increases your effectiveness with your punching bag.
Most people exhale on their powerful punches. However, myself and a lot of trainers will tell you to exhale sharply with each strike. Keep your mouth relaxed so it’s easier to get airflow in and out. It’s essential for endurance to keep positive breathing habbits.
Which is the best Punching Bag Workout?
If you want to have a great physique, then you should consider checking out the Punching Bag workouts. These are a lot better than regular treadmills if you want to become a martial arts fighter or kickboxer.
But why is that? The primary benefit offered by Punching Bag workouts is that they allow you to train your entire body. This workout also places a lot of pressure on your muscles, which is something that you do want to have all the time!
How does the Punching Bag workout work?
You need to acquire a Punching Bag and set it up correctly. You can also use this at home, or you can go to the local gym and enjoy such a workout there. Once everything is ready, you will need to hit the bag with your feet and hands.
The idea here is to vary your workouts as much as you can here. When you hit the punching bag, you will get to increase your stamina and boost your power. This also makes it easy for you to increase your metabolic rate too, something that is imperative always. Upon hitting the punching bag, you will be able to active as much muscle as possible. As a result, you get to burn calories and build up your muscle mass.
Obviously, hitting a Punching Bag repeatedly can bring in security issues. Therefore you must perform these exercises pretty much like a circuit. Make sure that you rest and take your time. They will be quite fun to do, and usually the result can be quite impressive. Around 30 seconds of rest between reps will help you a lot. You will also have to purchase things like a hand wrap or bag gloves. These will help you stay away from injuries.
What workouts should you do?
It all depends on what you want to focus on. A good workout would be the low-kick right leg that requires you to kick the lower half of the bag. You will simulate a leg attack this way. This is a workout that will require 5 reps, after that you can take a short break.
You can opt for different variations on this workout, with the same amount of reps. You have the high kick right leg, the low kick left leg, and the high kick left leg. You must do these if you want to build up your muscle mass.
Some of the other great Punching Bag workouts include punches. 20 straight punches on the bag will be magnificent. You may want to try out the right hook which is punching the bag on the right side or the left hook as well.
The knee strike is also nice, since you drive your knees into the Punching Bag. It’s a nice workout, and it does bring in front quite a bit of fun. Certainly, worth a shot, so just check it out!
All these workouts are incredible and worth your time. All you must do is to give them a shot, and you will be able to boost the muscle mass of your feet and legs. Variation is key, so mix and match workouts like this for the best results!
Punching Bag Dojo Lesson – The Perfect Jab.
Achieving the perfect jab relies on the basics.
The jab is the most powerful punch in your arsenal and it plays a major role for both fighters and those that use a punching bag in their routines.
The usefulness of this technique doesn’t just stop at punching. Its great for pushing or zoning your opponent
(Punching Bag) and even makes for a good distraction that can be used to open up your opponents defenses. A well timed jab can even stop a flurry of blows from an opponent.
Proper jab techniques add to a normal punching bag routine immensely. It will primarily help with cardio, breathing techniques, and your focusing on the punching bag.
Why The Jab?
Don’t let the amount of energy required to throw a jab fool you. It is the most effective punch you can throw. The reach and the speed of the jab is hard for opponents to counter. It leaves you in a great follow up position while not making you vulnerable to a counter strike.
When training on a punching bag, the jab can become accurate from many different positions and angles.
I cannot stress the importance of repetition on a punching bag enough. Even though the punching bag is stationary it allows you to experiment with your punches in all sorts of ways. Pushing your punching bag before jabbing adds a sway allowing you to practice different footwork techniques as well as positioning. This adds exponentially to any work out or training session.
If you want an amazing Body Opponent Bag (BOB) take a look at this one here!
In this guide I’m going to teach you the basics for the perfect jab. Repetition of these techniques will allow you to develop and grow closer to throwing the perfect jab every time. Before trying this out in real time I highly suggest first getting the technique down on a punching bag to the point that throwing a jab becomes natural.
1. Get In Your Boxing Stance
Before you can start landing proper jabs on your punching bag you must first get into the correct stance. I’m sure you’ve heard an instructor in a gym or a YouTube video go through this list: Hands up, elbows in, hips between your feet, keep your knees slightly bent, and keep your back heel lifted slightly. Your front foot should be at a slight angle pointed towards your body bag and keep your back foot at a 45 degree horizontal angle.
You want to make sure your stance is proper and comfortable for you. I cannot tell you how important being relaxed and comfortable in the position is.
2. Extending Your Glove
Extend your front glove while exhaling a sharp breath.
When doing this the only part of your body that should be moving is your front arm. Your weight should be centered while your other arm is on guard.
The speed of your jabs comes from your extension. You have to be relaxed, fast, and calculated. If you tighten your wrist to soon you will lose speed and overall power.
Don’t try and hit your punching bag with the top of your hands. You always want to lead your punches with your knuckles. If you feel like your jabs lack power focus more on your arm rotation and tightening your fist at the proper time.
3. Rotating Your Arm
While your glove is extending towards the punching bag you want to rotate your arm so that your jabs land with your palm facing down and your shoulder rotated up to protect your chin.
You want to rotate your entire arm: shoulder, elbow, and wrist.
Rotating your shoulder allows the rest of your arm to rotate. While rotating try to lift your front shoulder. This will give you further reach and help you keep your guard. This is a challenge for most new trainers.
You want to ensure your elbow goes straight into the jab in order to get as much power and speed without telegraphing your intent.
Rotate your wrist for power and snap. This will become a natural feeling as you practice on your punching bag.
You want to tighten your wrist as you make contact with your punching bag. Doing this causes your body to contract for a second on impact. If you tighten too early your speed and power will suffer.
4. Now Work That Punching Bag
Keep in mind the techniques I listed here happen simultaneously. I find it important when using a punching bag it’s not necessarily about your strength but about your technique and form.
Everyone who trains as a fighter will tell you that punching bags are a must have when practicing key striking techniques.
A lot of people out there think that training on the heavy bag involves throwing a couple punches over and over again. And while that may be true on the surface, there is so much more that can be done with it.
For example, developing automatic combos is one thing that you can hone in on with the heavy bag.
Another useful technique it helps to develop is circling. What I practice is punching and moving around in circles around the bag as I kick. The same goes for my round house training.
I’ll start in one spot and choose one leg to kick, and kick with that leg while I circle around the bag until I run out of steam. That’s a very crucial skill you must learn to position yourself correctly when transitioning into a round house.
The benefits are endless, which is why I am going to be updating this blog frequently with training methods, info on the punching bag, martial arts news, boxing news, etc.
Stay tuned, as this is going to be a huge site.