1. The Bag of Champions
Heavy bags are the stuff boxing champions are made of. All the greats Joe Frazier, Muhammed Ali, Mike "Iron Man" Tyson, Evander Holyfield, Floyd Mayweather and Oscar De La Hoya perfected their technique by attacking a heavy bag. These leather, vinyl or canvas bags weigh in anywhere between 40 and 100 pounds. Some of the lighter models are filled with water. Heavy bags suspend from the ceiling, allowing boxers freedom of movement around the entire bag.
2. Bag Benefits Aplenty
Working out on a heavy bag offers a wide range of benefits from developing power and strength to improving technique, honing defensive maneuvers, increasing endurance, building muscle and alleviating stress. Attacking the heavy bag full out for three minutes elevates your heart rate and works your major muscle groups. Moving around the bag and executing punch combinations enhances coordination. Throwing punches repeatedly improves your technique and makes your combinations more powerful. Imagining the bag as an adversary focuses on defense. Turning the bag into a moving object creates a more realistic target. Punching a "heavy" object does wonders for reducing stress.
3. Ready, Set, Punch
Most boxers wear gloves when punching the heavy bag while others don only handwraps. Face the heavy bag, square your shoulders and get in your boxing stance with your hands up. Warm up your muscles with several two-minute rounds of easy punching. Move around the bag, stopping only to throw your punches. Focus on form with every punch. Stand far enough back so that you fully extend your arm when it connects with the heavy bag. Be sure to rest for one minute between each round.
4. Change It Up
Add variety to your heavy bag workout by mixing up your rounds. Start with several rounds of throwing one or more jabs while traveling around the bag. Do the same with your cross and hook. Work on your speed by throwing as many 3 or 4-punch combos as quickly as you can. Move in to the bag, throw your body shots and uppercuts then back out. Change your direction after each combination. Increase to three-minute rounds as your endurance increases.
5. Words to Punch By
Use the proper punching technique to maximize your heavy bag workout. Do not sacrifice technique for the sake of hitting the bag. Determine your own level of intensity. Never punch from a moving position. It puts you off balance and diminishes your punch's effectiveness. Stay relaxed, remember to breathe and have fun.
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