Hitting a punching bag requires proper technique. If you hit a punching bag the wrong way, you will hurt your hand, wrist, and maybe the rest of your body. Do not try to hit a punching bag hard at first. Start slowly, focusing on the correct technique. Once you get a feel for it, you can speed up and strike harder.
Step 1
Get a decent pair of boxing gloves or bag gloves. These protect your hands while you hit the punching bag. If you scrape up your knuckles right away, you wont be able to hit at all. Also get a sturdy pair of shoes with good traction. Much of your punching power comes from your legs. Your feet need to be stable.
Step 2
Position yourself in a fighting stance. Your dominant hand should be back by your chin. Your non-dominant hand should be forward at shoulder level. Make fists with both hands. Your legs should match the position of your hands. If you are right handed, your right foot should be back and your left foot should be forward by a step. Bend your knees slightly and bounce.
Step 3
Start with a jab. This is a fast punch from your forward hand. It is meant to be a distraction and not a power punch. Launch your forward fist from your shoulder straight into the punching bag. Strike with the first two knuckles of your fist with your wrist in a straight line with your arm. If you bend your wrist it will hurt. Jab with speed as if you were slapping the punching bag.
Step 4
Follow the jab with a straight punch from your dominant hand. This is where the power come from. Push off with your rear leg and rotate your hip toward the punching bag. Follow with the rotation of your shoulders and launch your fist forward. The impact should arrive a few inches short of full extension on the first two knuckles of your fist. It is especially important with this punch that your wrist be in line with the rest of your arm. Punch through the punching bag for maximum power.
Step 5
Throw in some crosses and uppercuts. These are also power punches designed to get around your opponent's guard. A cross is like a straight punch but swings wider in a semi-circle. Be careful when you throw this punch since it opens you up to counter attack. An uppercut is a punch that starts from below and goes straight up. Bend both knees, swoop your arm under, then launch your fist skyward as you come up.
Step 6
Mix it up with combinations. Move around the punching bag from side to side and throw different punches. This forces you to think and react as the punching bag moves. Start with a series of jabs, then follow with a combination jab and straight punch. This lets you use both fists in quick succession. End with some crosses and uppercuts. These are knockout punches.
Things You'll Need
- punching bag
- gloves
- shoes
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