A punching bag is one of the tools which boxers use to train all aspects of their technique. The punching bag either stands or hangs and simulates the weight of an actual opponent, so the boxer can get a feeling of what its like to hit a real person. In order to make your training effective, you must learn to hit the punching bag correctly.
Step 1
Prepare your body for the work out. Wrap your hands and knuckles with training tape. Place the end of the tape on your palm and wrap the skin, working outward toward the knuckles. Place your hands in boxing gloves and stand in front of the bag.
Step 2
Place your body in the correct boxing stance. Place your feet hip width apart and step toward the bag with the left foot. Turn your right foot away from your body so it is at a 45 degree angle. Place the weight of your body on the balls of the feet and make sure it is distributed evenly. Slightly bend your knees and bend your elbows while holding them close to your body. Lift your head and look straight on at the bag. Finally, slightly roll your shoulders forward and turn the left side of your body toward the bag.
Step 3
Start hitting the bag lightly. Move around the bag and extend your arm to hit the bag with your gloves. You should be aiming to hit the bag with the flat part of your fist, making the contact with your second and third fingers. Continue hitting the bag for a period of two to three minutes.
Step 4
Rest for at least a minute and then start again. Stand farther back so you can fully extend your arms when you hit the bag. Hit the bag as fast and as hard as you can while maintaining your stance and technique.
Step 5
Hit the bag for at least five, two to three minute rounds, circling the bag making good contact. Rest in between the rounds for 30 seconds to a minute.
Tips and Warnings
- Many people don't think to use the punching bag to build up their punching speed. However, this apparatus is a wonderful addition to speed training. By practicing your punches with the bag, paying attention to your hitting technique, you will build strength and speed which you will be able to relate to a real opponent.
- Because the bag simulates a real person, you must make sure you punch correctly or you will risk fracturing your hand.
Things You'll Need
- Punching bag
- Hand tape
- Boxing gloves
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