Standing punching bags are a staple piece of equipment for training boxers, but they are also used by recreational athletes looking for a good upper body workout. Standing punching bags are made up of 40 to 100 pounds of weight wrapped in a vinyl or leather bag. These bags can be utilized for brief but intense workouts that develop the arms, chest, back and torso muscles.
Use Gloves, Not Hand Wraps
In a boxing match, the wrists are usually wrapped to stiffen the joints, protect from injury and make stronger upon impact. According to the online men's magazine MadeMan, by wearing gloves without hand wraps during practice with a standing punching bag, you expose your wrists and allow them to develop their muscles better. Gloves are still necessary, though, since the hard surface of the bag can wear down on your knuckles in no time.
Mix Up Partner Work
A partner is valuable to steady the bag while you punch and observe your form, helping you to improve your punching technique. But some drills and techniques depend on the standing punching bag being loose and swaying. Being on your own also allows for more experimentation without the pressure to impress or fear of being critiqued by another person.
Practice Footwork
Some boxers and athletes forget about their footwork when working with a static object. While individuals using a bag solely for exercise won't feel the need to use footwork---and may not even know the proper methods---any boxer should continue using and improving their footwork when using a standing punching bag, according to the website Bodybuilding.
Avoid the Bag Bottom
Avoid underside kicks when working with a standing punching bag. These bags move laterally when hit from the side, but the heavy weight doesn't offer much give when struck from the underside and can result in bone breakages.
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